10 Benefits Of Lysine

10 Benefits Of Lysine

You may have never heard of lysine, but you most likely consume it every day. Lysine is one of the 20 amino acids that are the building blocks of life. It is an essential amino acid that is needed for growth and repair in humans. Our bodies cannot manufacture this amino acid on their own, so we must get it from food or supplements. 

Getting enough lysine can help relieve many common health issues including anxiety, menopause symptoms, and depression.

Lysine can be found in animal protein foods such as meat and eggs. Vegans and vegetarians who are not taking a dietary supplement are at a greater risk of being deficient in lysine and other essential nutrients (like vitamin B6 and vitamin C).

This article will discuss 10 benefits of lysine that you may not have known about!

benefits of lysine

What is Lysine?

Lysine is one of the essential amino acids that is found in protein-rich foods such as meat, poultry, fish, eggs, and dairy products. The body cannot manufacture it so we must consume our daily requirement of lysine in the form of food or supplements.

Why do we Need Lysine?

Lysine is responsible for a host of functions within the body, chief among them the building of muscle tissue.  It also helps to absorb calcium, form collagen (a protein critical to connective tissues), lower cholesterol, and maintain a healthy immune system. It is also important for the production of antibodies, hormones, and enzymes.

How can we get More Lysine?

Lysine can be obtained from food sources or by taking supplements. Foods that are high in lysine include meat, cheese, fish such as cod, eggs, and soybeans. Lysine is also one of the fine amino acids included in each GOOD IDEA drink, making GOOD IDEA a great way to increase your daily lysine intake while simultaneously helping to regulate blood sugar levels.

To get enough lysine through diet or supplements, you need to get at least 8-10 mg of lysine per day. Most people get around 10-14 mg per day by eating foods like meat and eggs, but vegetarians need to be more conscious of their intake. The good news is, there are multiple ways for non-meat eaters to consume this essential amino acid. Soybeans, spirulina, fenugreek seed, brewer’s yeast, and beans are all great sources of lysine.

Health Benefits of Lysine

Lysine has many health benefits. Lysine has been shown to significantly improve sleep quality, cognitive function, and relief from chronic pain. 

Lysine also helps the body absorb calcium, which is critical for bone health.

Stress Relief 

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Lysine helps to control the brain chemicals responsible for stress responses. This means it can help with symptoms of anxiety and depression.

Studies show that a lysine supplement taken daily may improve the symptoms of menopause, specifically hot flashes and mood swings.

Reduces Blood Pressure

Lysine can be an effective natural remedy for high blood pressure. The amino acid helps the kidneys filter out salt and water from the body, which can lower blood pressure naturally.


To lower your blood pressure naturally, make sure you're getting enough lysine from your diet or supplement. You will also benefit from eating potassium-rich foods to counteract the effects of high sodium intake.

benefits of reducing blood pressure

Prevents Herpes Simplex Virus (HSV)

A deficiency of lysine can lead to an overgrowth of the genital herpes virus. A lack of lysine will make it difficult for your body to make antibodies, which could lead to an infection. In this way, lysine can help to prevent an outbreak. Lysine is also helpful in boosting your immune system and helping you fight off disease.

Helps With Osteoporosis

Lysine is an essential amino acid that is responsible for creating collagen in the body. It also helps the body absorb calcium which is important for maintaining strong bones. If you're not getting enough lysine, it may be difficult to keep your bones strong and healthy.

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While most athletes (especially those who participate in weight-bearing sports) are not at risk of developing osteoporosis, female athletes who are consistently in an energy deficit are the exception. Female athletes with low energy availability can lead to irregular menstrual cycles and osteoporosis. Some research has shown that lysine supplementation may reduce the bone loss associated with osteoporosis.

Boosts Athletic Performance

Lysine is an essential amino acid that improves athletic performance. It helps to reduce inflammation, prevent muscle injuries, and increase lean muscle mass.

benefits of working out

Lysine has been shown in studies to increase strength, improve running performance, and reduce recovery time after exercise. A study done on cyclists found that those who were given l-lysine (a type of lysine) before or during a cycling workout had less pain post-workout than those who did not take the supplement.

Builds Muscle Mass

Eating animal protein is the most natural way to get lysine. Animal proteins are a great source of amino acids, which are the building blocks of protein. Amino acids are important for growth and repair in human bodies.

benefits of lysine

Helps Heal Wounds

Lysine is a great supplement to take if you're recovering from an injury. It's needed for the production of collagen, which is necessary for healing wounds.

Lysine helps heal wounds by stimulating the growth of new tissue and reducing inflammation. Some studies have shown that taking lysine supplements reduces the healing time of small cuts by up to 25 percent!

In addition, lysine is also important in preventing scarring and stretch marks. It speeds up the process of cell division, which can help reduce scarring and stretch marks on your skin.

control blood sugar levels

Lowers Blood Sugar Levels

Many people supplement with lysine because it helps control blood sugar levels. When you eat a meal that contains protein, lysine can help your body turn excess glucose into glycogen or fat. This effectively reduces serum glucose concentrations. For this reason lysine can be particularly beneficial for individuals with diabetes, as it helps to regulate blood sugar levels.  This is one of the reasons why we chose to include lysine in each GOOD IDEA drink.

how lysine improves pain

Contains Anti-Inflammatory Properties

Lysine is essential for the production of carnitine, which helps your body convert food to energy and supports your metabolism.

Lysine also has anti-inflammatory properties, which can help with joint pain and arthritis.

Crucial for Growth and Repair

Every day, our bodies are busy doing work to keep us healthy. From repairing tissues and organs to manufacturing cells, our bodies are constantly hard at work. One of the 20 amino acids that are essential for growth and repair in the body is lysine.

Lysine is a type of amino acid that helps your body grow and repair itself by converting fatty acids into energy (through the creation of carnitine). It's important for skin health and muscle growth and repair. If you're not getting enough lysine from your diet or food sources, then you may experience symptoms like anxiety, menopause symptoms, depression, and increased susceptibility to infections.

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What are the Indications of Lysine Deficiency?

Some common symptoms of lysine deficiency include fatigue, anxiety, hair loss, and reproductive problems in women. If you're experiencing any of these symptoms, then it's a good idea to talk to your doctor about supplementing with lysine. You may also want to get your blood tested to see if you're deficient in this essential amino acid.

How Much Lysine do I Need Daily?

The recommended dosage of lysine depends on your age and sex. Generally, adults should aim to consume at least 800 mg of lysine per day. You can meet this requirement by eating a variety of protein-rich foods, or you can take a supplement if you're not getting enough from your diet.

Foods Rich in Lysine

Lysine is an essential amino acid that can be found in many protein-rich foods. Some good sources of lysine include fish, poultry, meat, dairy products like milk and cheese, beans and legumes (like peas and peanuts), seeds like sesame or pumpkin seeds, quinoa sprouts, lentils, spirulina, oats, and nuts such as walnuts or almonds. Lysine is also one of the five amino acids included in each GOOD IDEA beverage.

effects of lysine

What will Happen if you Take too Much Lysine?

It's rare to take too much lysine, as your body will only absorb so much of this amino acid at a time. However, if you do take more than recommended, you may experience some side effects like nausea, diarrhea, or vomiting. 

It's also possible to overdose on lysine by taking supplements – so be sure to follow the dosage instructions closely.

Which is Better: Lysine Supplements or Natural Sources of Lysine? 

sources of lysine in food

Lysine supplementation is an excellent way to increase your intake of this essential amino acid. However, it's best to get lysine from natural food sources whenever possible.

Foods that contain lysine can help improve your health and keep you feeling your best. However, some people do not realize it's possible to get the amounts of this amino acid they need from food sources alone – without having to eat large servings or take supplements.

Certain foods can be very effective in helping with a variety of concerns including skin problems, blood sugar regulation, inflammation, growth and repair, such as: 

GOOD IDEA has lysine
  •       Fish
  •       Poultry
  •       Meat
  •       Dairy products like milk and cheese
  •       Beans and legumes like peas and peanuts
  •       Seeds like sesame or pumpkin seeds
  •       Quinoa sprouts
  •       Lentils 
  •       Spirulina 
  •       Oats 
  •       Nuts such as walnuts and almonds
  •       GOOD IDEA

The key is making sure these foods are included as part of an overall healthy diet.

Takeaway

Lysine is an essential amino acid that plays a crucial role in growth and repair, energy production, and reducing inflammation. Everyone needs to get enough lysine in their diet, especially if they're experiencing symptoms of deficiency.

You can meet your daily lysine requirement by eating a variety of protein-rich foods, or you can take a supplement if you're not getting enough from your diet. And remember – always consult with your doctor before starting any new supplements!

 

Author: Amanda Richardson

Updated and edited on 12/30/2022 by: Dr. Colleen Gulick