Learn About Lysine Health Benefits (9 min.)

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Lysine is an essential component of proteins that help tissue grow and heal. The body needs lysine to function properly and remain healthy. Individuals with lysine deficiency may experience fatigue, nausea, irritability and difficulty concentrating.

Lysine, also known as L-lysine, is one of the nine essential amino acids and a building block of protein. It is most prevalent in animal-based foods such as meat, fish, eggs and dairy, and to a lesser degree in protein-rich plants such as soy, legumes and lentils. Lysine must be consumed through a healthy diet or supplements, as it is not manufactured naturally in the body.

The health benefits of lysine may include:

• Aiding the absorption of calcium to maintain strong bones.
• Helping the formulation of collagen for wound healing—including cold and canker sores.
• Helping produce enzymes, antibodies and hormones.
• Supporting the immune system.

May Improve Calcium Absorption for Bone Health

We know calcium deficiency contributes to bone loss as we age. The health benefits of lysine go beyond protecting our bones by helping control where calcium is transported in the body. Taking lysine along with calcium appears to enhance calcium absorption in the intestine and reduce the amount lost in the urine.

In addition to supporting bone health, consuming and retaining healthy levels of calcium is associated with good dental health, nerve and muscle health, and maintaining a healthy weight. It may also help reduce the risk of osteoporosis, diabetes and certain types of cancer.

Further Improve Calcium Absorption by Adding Vitamin C

Adding vitamin C to lysine supplementation may help further increase calcium absorption, which is why it is common to find calcium-fortified orange juice. Additionally, vitamin C’s role in producing collagen makes it essential for bone health and repair. A 2019 study showed vitamin C could inhibit osteoporosis by promoting osteoblast (bone-forming cells) formation, suggesting vitamin C helps improve bone regeneration.

Promotes Wound Healing by Helping Create Collagen 

Collagen is a structural protein that acts as a scaffold to support and give structure to skin and bones. Lysine is required for formation of collagen in the body, while increasing new cell production to aid the healing of wounds.

More Help from Vitamin C

Wound healing is complex, requiring various vitamins, including vitamin C which also promotes the synthesis of collagen and enhances iron absorption. Iron deficiency leads to decreased collagen production, which can further delay healing. A small 2023 study found application of lysine to diabetic foot ulcers helped close and heal the wounds more quickly. Whether trying to heal a surgical wound or experiencing poor healing due to other health issues such as diabetes, combining lysine supplementation with vitamin C may help.

May Help Prevent or Treat Cold Sores

Cold sores or fever blisters are common among American adults, with an estimated 90% exposed to herpes simplex virus (HSV-1), the leading cause of herpes infections. Often appearing on the lips and corners of the mouth, cold sores cause pain and burning and make sufferers self-conscious about their appearance.

In some people, the HSV-1 is dormant, while others suffer from repeated flare-ups. Some studies suggest regular use of lysine can help prevent cold sore flare-ups. In a small double-blind, placebo-controlled study of 52 participants with a history of HSV-1 flare-ups, the treatment group received 3,000 mg of lysine daily for six months. Compared to the control group, the group treated with lysine experienced an average of 2.4 fewer HSV-1 flare-ups. Also, the lysine group’s flare-ups were significantly less severe and healed more quickly. In general, studies that administered a minimum of 1,000 mg per day had positive results.

May Also Help Prevent Canker Sores

Aphthous ulcers, or canker sores, are painful open sores in the mouth that can also experience relief with lysine supplementation. Causes of mouth ulcers include a viral infection, stress, hormonal changes or food allergies. About 10 percent of the U.S. population regularly suffers from canker sores with women experiencing them more often than men. A small study suggests that 500 mg of Lysine daily works well for ulcer prevention, with 1,000 mg daily used for treatment.

Most studies published to-date on the health benefits and other benefits of lysine have been small but promising, nonetheless. These benefits include:

• Reducing the symptoms of anxiety from stress
• Building muscle mass and protecting muscle protein

May Help Reduce Anxiety from Stress

The Anxiety and Depression Association of America reports anxiety affects more than  40 million adults, making it the most common mental illness in the U.S. Research shows lysine may help reduce levels of the stress hormone cortisol, as well as feelings of anxiety. Lysine deficiency interferes with the regular release of serotonin—which regulates sleep, appetite and mood—and may result in increased stress-induced anxiety. Low levels of serotonin are associated with depression.

A small study found supplementing with 2.64 grams of lysine and L-arginine—another amino acid that helps dilate blood vessels—reduced cortisol levels and lowered stress-induced anxiety. This was true for those experiencing chronic stress-induced anxiety as well as those with trait anxiety. Lysine may also improve digestive problems triggered by stress, including diarrhea.

May Increase Muscle Mass

Muscle loss begins to increase as early as age 30, with a 3-5% loss each decade. Popular among bodybuilders and other athletes looking to build muscle mass, lysine is involved in the synthesis of protein necessary for muscle fiber enlargement.

Lysine also promotes energy and collagen production, tissue growth and repair and activates satellite cells, which are the precursors to muscle cells. And, through its synthesis of specific hormones—including growth hormones—lysine may help make muscle-building exercises more effective.

Research Continues on Additional Health Benefits

Due to the functions lysine supports in the body, researchers are exploring additional health benefits of lysine. Current research includes studies on lysine’s effects on blood pressure, diabetes and cancer cell growth.

While the body needs lysine, high doses have caused gallstones and elevated cholesterol levels in animal studies. If you have high cholesterol, heart disease or high triglycerides, talk with your physician before taking lysine supplements.

It’s always important to consult your physician before adding any new supplement to your regimen. Your physician understands your health profile best, so talk with them about which supplements are best for you and your medical condition.

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Cooper Complete May 29, 2024