L-Lysine Benefits for Health, Skin, Bodybuilding & Cold Sores

The purported health benefits of L-Lysine supplements include improved immune function, cardiovascular health, higher growth hormone levels, reduced feelings of stress and anxiety, and faster workout recovery and strength gains.

As an essential amino acid, L-Lysine plays a number of important roles in the human body related to muscle growth, cognitive function, mood regulation, detoxification and protection from infection and diseases.

L-Lysine benefits also include improved calcium absorption and support for strong bones and tendons. This supplement is also a precursor to the amino acid L-Carnitine, which is involved in fat metabolism, cholesterol regulation and energy generation.

L-Lysine products are also used for their cosmetic benefits on skin, hair and nail health. This amino acid supports collagen and elastin synthesis and plays a role in maintaining the structural integrity of connective tissues.

Lysine

Amino Acid

Immunity

Skin

Longevity

How It Works:

• Promotes health skin & bones
• Boosts immunity & antibody production
• Supports tissue repair & hormone balance

Dosage:

Between 1 - 3 g per day

Safety:

Rated Possibly Safe

Top Lysine Products* ❯

View User Ratings* ❯

L-Lysine Supplement Uses

L-lysine is one of the twenty amino acids the body uses to manufacture proteins.

It is also one of the essential amino acids that cannot be synthesized within the body, which means that it must be obtained entirely from dietary sources.

People who are deficient in this amino acid may experience symptoms, including apathy, depression, irritability, anemia, fatigue, bloodshot eyes, edema, hair loss, difficult concentrating, stomach ulcers, delayed growth, weakness and muscle loss, liver dysfunction and infertility.

Because of L-lysine’s role in the production of proteins, bodybuilders or people hoping to improve their athletic performance often consume this amino acid in the form of a supplement.

According to the Natural Medicines Database, L-lysine may also be consumed in the form of a supplement for specific medical conditions.

L-lysine supplements have been used for the following purposes:

• Enhancing athletic performance
• Workout recovery & increasing lean muscle mass
• Improvement of hair, skin and nails
• Metabolic alkalosis
• Herpes simplex labialis
• Ameliorating symptoms of schizophrenia
• Hypertriglyceridemia
• Reducing symptoms of Diabetes
• Canker sores & cold sores
• Stress & anxiety
• Pressure ulcers (topical use)

Oral lysine supplements have not been approved by the FDA as a medication for the treatment of any specific health condition.

Some of the uses of this supplement have been validated by research, but other purported benefits require more clinical trials to evaluate efficacy.

Health Benefits of L-Lysine Supplements

Research studies have indicated that L-lysine has several effects on the human body that may be beneficial. Some potential L-lysine health benefits include:

Protection of the eyes – Studies have shown that L-lysine may prevent the formation of cataracts by protecting the lens proteins.

Protection from cavities – Some studies have indicated that higher levels of lysine in the saliva are associated with fewer cavities.

Reduced cholesterol and triglycerides – Limited studies have shown that administration of L-lysine HCL after meals may reduce plasma triglyceride levels and cholesterol levels.

Improved bone health – Some studies have shown that supplementing L-lysine may improve the health of the bones, especially in individuals with osteoporosis. It is believed to work by increasing calcium absoprtion from the gastrointestinal tract.

Prevention/Treatment of herpes simplex – Although some results are contradictory, studies have shown that L-lysine supplementation may prevent and/or treat herpes simplex infections. It is considered beneficial for reducing cold sores.

Reduction of blood sugar – Studies have shown that L-lysine HCL supplementation may have antidiabetic effects. In one study, taking 500 mg of L-lysine hydrochloride twice a day with glyciphage or chlorformine for two months resulted in a 27% decrease in blood sugar levels.

Antibacterial properties – L-lysine may kill harmful bacterial pathogens and may have some anti-viral effects.

L-Lysine Benefits for Skin

Some studies have shown that L-lysine may stabilize collagen and support its production.

Because collagen is a major structural protein in the skin, it is possible that supplementing L-lysine could improve skin health and quality.

This amino acid is also involved in the production of elastin, which is another type of protein found in connective tissue. Elastin is described as a rubbery protein that can reduce wrinkles and improve the elasticity of skin.

L-Lysine Benefits for Hair

Likewise, because collagen is also essential to the structure of hair, supplementing L-lysine supplementation may also improve hair growth and quality.

In fact, one study showed that a significant percentage of women with increased hair shedding experienced an improvement in symptoms while taking L-lysine as a supplement.

Lysine Benefits for Bodybuilding

Because of L-lysine’s role in protein synthesis, the supplement is often used by bodybuilders in hopes of increasing muscle mass and improving overall performance.

This theory is supported by research studies, which have shown that lysine deficiency can contribute to poor growth and diminished muscle mass.

However, additional double-blind placebo-controlled studies are needed to verify this effect of lysine.

It is known that amino acids are the building blocks of protein and having sufficient amino acids in the diet is necessary for protein synthesis to occur unimpeded.

Results from a preliminary study demonstrate that dietary intake of 80mg/kg of lysine for 8 weeks can improve forearm muscle strength by 7.5% in men. This was compared to study participants taking lower dosages of between 25-40 mg/kg daily.

Research shows that one of the roles of lysine in the human body is to stimulate the secretion of Human Growth Hormone (HGH). However, it is not known whether using a supplement can significantly increase the amount of HGH released by the body.

L-Lysine and L-Arginine

Dietary supplements for bodybuilders will often combine Lysine with the amino acid L-Arginine, which also has benefits for muscle growth and athletic performance.

The purported benefits of the non-essential amino acid L-Arginine include increased synthesis of Nitric Oxide, which is a molecule that causes blood vessels to dilate throughout the body. Research shows that L-Lysine actually decreases nitric oxide levels in cases of overproduction to prevent endotoxic shock.

While there is limited research available on the benefits of combining L-Lysine and L-Arginine, if you are trying to increase your lysine levels in may be recommended to avoid foods that contain arginine or to consume them at separate times of the day.

Both Lysine and Arginine make use of the same pathway for absorption from the gastrointestinal tract. This means that consumption of high amounts of either of these substances may interfere with the absorption of the other.

In patients diagnosed with the herpes simplex virus, L-arginine is necessary for the replication of the virus. Keeping dietary intake of this amino acid low may be beneficial as a preventative measure.

Furthermore, choosing foods that have a higher lysine to arginine ratio may be beneficial for reducing the outbreaks of oral herpes cold cores.

In a meta-review of the seven randomized, double-blind, placebo-controlled studies, lysine was found effective for preventing, decreasing or reducing the occurrence of cold sores among participants with the herpes virus.

L-Lysine Supplement Side Effects

According to the Natural Medicines Database, L-lysine supplements are considered possibly safe when used appropriately and for no more than one year at a time.

However, these supplements may still cause side effects, especially if they are used in high doses. Some of the possible side effects of L-lysine supplements may include:

• Problems kidney function
• Stones in the gallbladder
• High cholesterol
• Stomach pain
• Nausea
• Indigestion

Isolated case reports have also connected L-lysine supplements to chronic renal failure, severe tubulointerstitial nephritis and the development of Fanconi’s syndrome. More research is needed to determine the magnitude of these risks.

Taking L-Lysine Supplement Safely

Because of its role as an essential amino acid, the United States Department of Agriculture has established a recommended dietary allowance for lysine.

The current lysine RDA for adults age 19 and older is 38 mg per kg of body weight. During pregnancy, the RDA increases to 51 mg per kg of body weight. During lactation, the RDA is 52 mg per kg of body weight.

If you are not getting enough from your diet or require more lysine due to a diagnosed health condition, you may choose to take a supplement in addition to dietary sources of this amino acid.

In order to minimize the chances of side effects while taking L-lysine supplements, it is important to take this supplement in the proper dosage.
Because this supplement has not been approved as a treatment for any disorder, standardized dosing guidelines are not available.

Below are some of the dosages that have been well-tolerated in past research studies.

Disorders of the eye – A single 6 gram dose of lysine followed by 2 gram dosages of L-lysine five times each day for seven days.

Herpes infections – A maximum of 3,000 milligrams of L-lysine daily for 12 months.

Promoting growth in children – 0.66 grams of L-lysine divided into three doses daily for six months.

Aphthous ulcers – 500 milligrams of L-lysine daily to prevent ulcers and 1,000 milligrams of L-lysine daily to treat ulcers.

Keep in mind that even though these dosages were well tolerated in clinical trials, they may still be unsafe for some people.

Many purported L-lysine benefits have not yet been verified by research, so talk to your doctor before you begin using this supplement.

Rate This Article

(6 votes, average: 3.67 out of 5, rated)