Is L-Lysine a Vitamin? Review, Benefits & Effects with Vitamin C

Is Lysine a vitamin? A number of people use the words “vitamin” and “supplement” interchangeably.

The confusion may come from the fact that vitamins are a type of supplement. However, not all supplements are vitamins.

Vitamins refer specifically to a class of organic compounds that are essential for normal function of the human body. These include Vitamins A, C, D, and E as well as the B-Complex family of nutrients.

L-lysine is an amino acid and not a vitamin. Amino acids are the building blocks that make up proteins. There are 20 amino acids that form the protein molecules inside your body. Of these, nine are considered essential to your diet.

Lysine is an essential amino acid, meaning that it cannot be synthesized by the body. We must obtain it from dietary sources such as meat, fish, eggs, dairy, soy and certain other plants.

L-Lysine supplements may be used to address deficiencies in the diet or for certain health needs. When taking L-Lysine to support the immune system, it is commonly combined with Vitamin C and Vitamin B12 to enhance its efficacy.

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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Where Does L-Lysine Come From?

Lysine plays an important role in human health as one of 20 proteinogenic amino acids.

Our bodies are capable of making 11 of these amino acids, but there are nine that they cannot. L-lysine, which is involved in growth, energy, cholesterol levels and calcium absorption, is one of the nine essential amino acids.

Because L-Lysine cannot be synthesized by the human body, it is considered an essential element of a healthy diet.

Most people are able to get sufficient amounts of l-lysine from food sources. Meat, especially red meat, poultry and pork; cheese, especially hard cheeses like parmesan; eggs, soybeans and spirulina are all rich sources.

Some of the best healthy food sources of this essential amino are listed below:

• 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

L-lysine is also available in supplement form. This can be useful to people who are not getting enough from diet or people who wish to consume more of this amino acid to help with specific conditions and circumstances.

Who Should Supplement with L-Lysine?

Vegans who do not consume legumes like beans and lentils may suffer from l-lysine deficiencies. The symptoms of deficiency include anemia, fatigue, dizziness, loss of appetite, nausea, bloodshot eyes and reproductive disorders.

Lysine is also important for enzymes involved in the endogenous synthesis of carnitine, another amino acid that helps to transport fatty acids throughout the body to be burned for energy. If you have low carnitine levels, using this supplement may help.

There are studies that suggest that l-lysine supplements may help against outbreaks of herpes simplex (HSV). Taking this dietary outbreak on a regular basis can make outbreaks occur less frequently and make the ones that do occur less intense and of shorter duration.

Lysine helps our bodies absorb calcium and cuts the percentage of calcium that we lose in urine. Because calcium is needed for bone health throughout life, some researchers think that supplementing with lysine can support strong and healthy bones while reduce risk factors for osteoporosis, particularly in menopausal women.

No human studies have been performed at this point. However, in lab tests, lysine used in combination with l-arginine caused higher activity in bone-growing cells and raised collagen levels.

Athletes sometimes use l-lysine as a protein supplement during training. There is evidence that it may help with muscle tissue healing after stress.

L-Lysine and Vitamin C

L-Lysine supplements are commonly taken together with other vitamins, especially Vitamin C. These two nutrients have complementary effects on certain biological systems.

Both of these supplements are involved in the formation of connective tissue in the body, including collagen in skin, tendons and cartilage. Collagen is important for wound healing and maintaining healthy blood vessels and circulatory function.

Preferred Nutrition manufacturers a supplement called Medi-C Plus which contains 2000mg of Vitamin C as magnesium ascorbate and ascorbic acid and 1300mg of L-Lysine hydrochloride per serving.

According to Preferred Nutrition, “Vitamin C and Lysine work together to build collagen, which strengthens and holds together the coronary cells. Coronary arteries, closest to the heart, receive the greatest pressure.”

They site the following benefits of using this supplement combination:

• Helps support cardiovascular health
• Helps collagen formation
• Maintains healthy teeth and gums
• Maintains healthy bones and cartilage
• Helps connective tissue formation
• Helps wound healing
• Helps maintain good health

Lysine and Vitamin C are also used to support immune function and to improve shingles, canker sores, and cold sores caused by the Herpes Simplex virus.

They are also taken to improve skin health and have been recommended for rosacea, wound healing and broken capillaries.

There are a number of different sources of Vitamin C that are often combined with L-Lysine. One popular source is rose hips extract.

How to Take L-Lysine

The optimal dose of l-lysine will depend on the reasons it is being used, health status, diet and more. According to the US FDA, the Recommended Daily Allowance for this amino acid is 12 mg/kg of body weight per day in health adults.

This amount to the following recommended dosages for people of the below weights:

• 125 pounds – 670 mg per day
• 150 pounds – 800 mg per day
• 175 pounds – 940 mg per day
• 200 pounds – 1070 mg per day

According to the Natural Medicines Comprehensive Database, 3000 mg of L-lysine has been taken daily during herpes simplex outbreaks.

Individuals should take 1000 mg at each meal when a cold sore appears. As the sore or sores heal, reduce the dosage to 500 mg per day. If the individual is still experiencing breakouts at this dosage, increase back to 1000 mg per day.

There is no standard dosage guideline for athletic performance. However, some bodybuilder forums note that people taking high amounts between 1500 mg and 4000 mg per day experienced symptoms like diarrhea and cramping.

Lysine is sometimes taken with other supplements to get more benefit. Lysine and vitamin C are sometimes taken together for cardiovascular benefits. Lysine helps the body manage cholesterol, which can help battle heart disease.

Vitamin C, like lysine, is needed for collagen production. Collagen is used by the body to strengthen arteries. Together, these supplements are purported to support cardiovascular health and reduce risk factors for atherosclerosis.

A number of manufacturers offer supplements with lysine, vitamin C and hyaluronic acid. Hyaluronic acid is a substance that is found naturally in the fluids in the joints. Many people take it on its own to combat the pain of osteoarthritis.

By taking it with vitamin C and lysine, it may support joint comfort and relieve symptoms of osteoarthritis. While injections of hyaluronic acid have been tested and often found effective, there is not yet evidence of whether this same benefit can be seen by taking it orally.

Vegetarians and vegans are most at risk of a deficiency in this amino acid. If the individual does not consume legumes, brewers yeast or other substances high in lysine, they should consume this in supplement form. Many sources suggest breaking down supplement doses throughout the day to avoid upset stomach.

L-Lysine Side Effects

Consuming normal amounts of lysine is necessary for health. However, people who take large quantities may experience gastrointestinal distress and cramping.

This supplement increases calcium absorption. Be cautious about taking large amounts of calcium while taking l-lysine.

In large doses over a period of time, it may increase the likelihood of developing gallstones. There are also reports of people experiencing kidney issues when taking high amounts of lysine, including renal failure and Fanconi syndrome.

People who have liver disease, kidney disease or who are pregnant or breastfeeding should consult their doctors before supplementing with l-lysine.

While L-Lysine is not a vitamin, it is an essential amino acid and plays an integral role in human health. Check with your doctor about whether this supplement is appropriate for your health needs before you decide to buy it.

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