L-Lysine Food Sources & Recommended Dietary Intake Per Day

Lysine is one of nine essential amino acids that are needed in order to form proteins. It is considered an essential amino acid since the body cannot produce it on its own. We must derive Lysine from dietary food sources or supplements instead.

Lysine helps support healthy growth and is involved in the synthesis of carnitine, a nutrient that converts fatty acids into energy.

Lysine also helps increase the absorption of calcium in blood, and it is also involved in the production of collagen, which the body needs in order to build healthy bones and connective tissues.

There are many L-lysine rich foods available to help maintain healthy levels of this amino acid. If you cannot eat these foods due to dietary restrictions, Lysine levels can also be maintained with the help of supplements that contain this amino acid.

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

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L-Lysine Food Sources

L-lysine dietary sources include meat, eggs, fish, dairy products and legumes. While some of these foods only provide small amounts of this amino acid, there are several foods that are high in lysine.

The following is a list of l-lysine foods along with the amount they provide, according to the U.S. Department of Agriculture’s National Nutrient Database. [1]

• Turkey breast: 1 cooked or roasted breast has 26.252 grams per measure
• Beef, bottom sirloin, tri-tip toast: 1 cooked or roasted roast has 12.524 grams per measure
• Raw ground turkey: 1 lb. has 7.970 grams per measure
• Raw soybeans: 1 cup has 5.0333 grams per measure
• Yellowtail fish: 0.5 cooked fillet has 3.979 grams per measure
• Provolone cheese: 1 cup diced has 3.493 grams per measure
• Raw green split peas: 1 cup has 3.491 grams per measure
• Swiss cheese: 1 cup diced has 3.412 grams per measure
• Dried seaweed, spirulina: 1 cup has 3.388 grams per measure
• Chicken, light meat: 1 cup chopped or diced has 3.227 grams per measure
• Raw kidney beans: 1 cup has 2.977 grams per measure
• Whole egg, dried: 1 cup sifted has 2.838 grams per measure

Those who follow a vegan diet should try to include legumes in order to help maintain adequate levels of lysine. Although meats offer much higher amounts of lysine, vegans can obtain this essential amino acid in peas, beans and lentils, according to the University of Maryland Medical Center. [2]

Recommended Daily Intake for Lysine

The Natural Medicines Comprehensive Database states that the daily intake of lysine is 38 mg/kg for people who are 19 years old and up based on recommendations of the U.S. Department of Agriculture. [3]

For women who are pregnant, the recommended daily intake is 51 mg/kg, and women who are nursing have a recommended daily intake of 52 mg/kg.

According to the Natural Medicines Comprehensive Database, the Institute of Medicine of the U.S. National Academy of Sciences has not determined a tolerable upper intake level of L-lysine for healthy humans due to insufficient evidence. [4]

Lysine Deficiencies in Vegans

When lysine levels in the diet are low, a deficiency can result. Although most individuals are able to get the right amount of this amino acid from L-lysine food sources, some groups might need to consciously increase their intake.

These groups include vegans with diets that do not include beans or other legumes, athletes and patients who are being treated for burns, according to the University of Maryland Medical Center. [5]

Having low levels of lysine in the body can lead to the occurrence of several symptoms. These include fatigue, appetite loss, anemia, dizziness, agitation and nausea. Other symptoms that can develop from a lysine deficiency include bloodshot eyes, reproductive disorders and slow growth.

Individuals who have inadequate amounts of lysine can increase the levels of this amino acid in their body through the use of supplements. It is important to talk to a doctor first before using lysine supplements in order to ensure that the amount taken is considered safe based on age, medical conditions and other factors.

Best Lysine Supplements

Lysine supplements come in different forms for oral use for those who do not get enough L-lysine rich food sources in their diet.

These forms include pills, tablets, capsules, powder and liquid extract. There are different dosages available, including 500 MG and 1,000 mg. The dosage that should be taken differs for each individual and should be determined by a doctor.

According to the Natural Medicines Comprehensive Database, lysine supplements are generally safe to take in doses that range from small to medium, but bigger doses might increase the risk of gallstones, elevated cholesterol and abdominal cramping. [6]

Those who take arginine supplements should consult a healthcare provider before using lysine pills or other supplements. According to the National Center for Biotechnology Information, having higher arginine levels might cause lower levels of lysine. [7]

Those who have kidney disease should not use lysine supplements without talking to their doctor. These supplements might cause excessive levels of lysine in the body, which might increase the risk of kidney failure or other kidney problems, according to the University of Maryland Medical Center. [8]

Side effects are not commonly seen at the dietary amounts found in L-lysine food sources.

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