Lysine is an amino acid, which means that it is one of the amino acid building blocks of proteins. Because the body is unable to produce lysine, it is considered an essential nutrient. As a result, humans must receive it from their food intake.
The majority of individuals in the United States get adequate lysine in their diets since it is found in high-protein foods such as meat, cheese, fish, eggs, and tofu. The condition of protein deficiency is very uncommon in the United States, despite the fact that it may occur in underdeveloped nations.
What Is the Purpose of Lysine?
Due to the fact that there are 21 distinct amino acids, keeping track of how much of each one you are receiving would be a challenging effort. If you are receiving enough protein, it is likely that you are also getting enough lysine. In adults, they need around 7 grams (g) of protein for every 20 pounds of body weight, which means that a 160-pound individual would require 56 grams.
Lysine has a variety of functions in the body, including two that are very important:
It aids the body in the production of collagen, which is found in bones and connective tissues like skin and cartilage, among other places.
Carnitine is produced, which is responsible for converting fatty acids into energy, as well as for lowering cholesterol levels.
Lysine is sometimes seen in combination with another amino acid, arginine. According to scientists, the two amino acids utilize the same metabolic pathways in the body. As a result, ingesting arginine may cause your lysine levels to decrease.
Lysine is an essential amino acid that is required for human health. Despite the fact that the evidence is inconclusive, it has been utilized for the following purposes:
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1. Muscle mass and strength
To boost physical strength, athletes have taken various amino acids, such as lysine, in supplement form to help them achieve their goals. Lysine does not seem to increase muscular strength any more than strength training alone, according to the findings of the research. Researchers discovered that ingesting a mixture of three amino acids, which included lysine, increased lean body mass in older individuals in one research.
2. Bone and Joint Health
Lysine has been shown to aid in the absorption of calcium by the body and to lower the quantity of calcium excreted in the urine. Researchers hypothesize that the amino acid lysine may help to prevent osteoporosis, however, they have found no evidence to support this theory.
3. The State of Your Mouth
Herpes simplex virus-induced cold sores as well as canker sores have both been treated with lysine supplements in the past. Despite their efforts, researchers have not discovered compelling evidence that lysine is useful in treating these conditions.
4. Anti-anxiety and anti-depressant properties
Some research has looked at whether lysine and arginine supplements might help those who are anxious to feel less anxious. In two trials, the individuals had lower levels of the stress hormone cortisol, which was shown to be beneficial.
Lysine-containing foods
Lysine supplements are available for purchase, however, people suffering from liver or renal problems should avoid using them without first visiting a doctor. Women who are pregnant or nursing should exercise care. Supplemental lysine may potentially interfere with the effectiveness of some antibiotics (Aminoglycoside).
Taking a single amino acid in supplement form has been shown to have deleterious effects on metabolism, which is another reason to avoid lysine supplementation. It may also place a strain on the kidneys and have an adverse effect on development in young children.
In spite of the many cautions regarding using lysine supplements, lysine obtained from dietary sources is believed to be completely harmless. However, although some individuals look for sources of lysine in unusual places like spirulina and fenugreek seeds, your local store offers many more options, including the following:
1. Meat and poultry products
Beef, pig, and chicken are all excellent providers of the amino acid lysine. Most individuals should pick lean cuts of meat and serve them in modest portions in order to enhance heart health.
2. Cheddar cheese
In addition to being rich in protein and calcium, almost all cheeses include a lot of fat and cholesterol. Parmesan is the cheese that has the greatest lysine. Just one tablespoon of grated parmesan cheese has 2 grams of protein and 1 gram of fat, according to the USDA.
3. Fish
Many health professionals recommend fish as a source of high-quality protein. Cod and sardines are particularly rich in the amino acid lysine.
4. Eggs
Eggs are a low-cost source of protein, despite the fact that they are heavy in cholesterol. According to the American Heart Association, most individuals may consume one egg per day without experiencing any negative consequences.
5. Soybeans
Vegans and vegetarians need not be concerned. Tofu is an excellent source of the amino acid lysine. If you don't like tofu, you may get your lysine fix from soy protein and soybean flour, among other sources.
6. Vegetables and legumes
Legumes are another high-protein source, particularly for individuals following a plant-based diet. Choose from a variety of beans, peas, lentils, peanuts, and other legumes.
