What is L-Lysine? Benefits, Uses & Side Effects
What is L-Lysine? Benefits, Uses & Side Effects
Do you take supplements to support your immune health? What about vitamins and minerals for collagen production, or a morning protein shake to boost your energy levels and physical fitness? If so, don’t overlook the health benefits of L-lysine. This amino acid could enhance absorption of nutrients, while also addressing key wellness goals like supporting the immune system and optimizing collagen production for healthy, glowing skin. While you can get some L-lysine from your diet, this amino acid is an increasingly popular dietary supplement to help you experience better wellness.
The Benefits of L-Lysine
L-lysine is an essential amino acid. That means your body can’t make L-lysine on its own.[1][2]
You can maintain optimal levels of L-lysine and other essential amino acids through your diet or by taking an amino acid supplement. New research shows that adding L-lysine supplements to your daily routine offers a wide array of potential health benefits.
L-Lysine May Help You to Better Absorb Vitamins and Minerals
Your body needs L-lysine for proper absorption of calcium, and research suggests that taking L-lysine may aid the intestinal absorption of calcium from the foods you eat and the supplements you take.[3][4] lysine may also play a role in how your body absorbs and uses other nutrients, such as iron[1] [5][6][7] and zinc.[8] However, most studies have focused on L-lysine and calcium, and more research is needed on how L-lysine supplements may affect the uptake of other vitamins and minerals.
L-Lysine May Boost Your Skin’s Health and Appearance
L-lysine is one of the building blocks of protein, and collagen is foundational for skin firmness, a youthful appearance and overall skin health. Research shows that L-lysine supports your body’s natural collagen production[9] and may help support your skin firmness and elasticity, as well as overall skin health and appearance.[10]
L-Lysine Maintains a Healthy Immune System
L-lysine plays a role in supporting a healthy immune system by helping with antibody production by activating various processes in your immune response.[12][13][14]
In fact, some studies suggest that your body may need extra L-lysine when you’re under the weather[15] because the body’s demand for it increases.
L-Lysine May Improve Protein Synthesis
L-lysine can optimize how your body synthesizes protein.[16] In a recent groundbreaking study, researchers fed participants either chicken or a plant-based protein infused with L-lysine.[17] Many plant-based proteins are notoriously low in L-lysine.[18]
They found that by enhancing vegan protein with L-lysine, the rate of protein synthesis in the study’s participants rose to similar levels as those who were fed chicken.
This may have additional side benefits because protein is critical for muscle strength and endurance.[19] For example, researchers hypothesize that L-lysine supplementation may support exercise performance and recovery.[20] That’s why L-lysine is commonly found in workout supplements and protein shakes.[21]
L-Lysine May Soothe and Relax Your Mind and Body
If you’re looking to soothe away tension after a long day and embrace a healthy, positive mood, L-lysine and other essential amino acids could provide the nutritional support your mind and body need to cope with stress.[22] L-lysine has been shown to support your emotional and mental well-being when you’re feeling overwhelmed,[23] potentially because it influences the activities of mood-related hormones and neurotransmitters like serotonin and Gamma-Aminobutyric Acid (GABA).[24][25] However, more research is needed to fully understand the mechanisms and effects of L-lysine on mood and stress.
As always, check with a medical professional about how to create the best mental wellness plan for you, especially if you have concerns about changes in your mood that might be affecting your daily life.
L-Lysine Food Sources
Some of the best food sources of L-lysine[26] include:
- Seafood, such as fish (especially sardines, cod and other fatty fish) and shellfish
- Poultry
- Pork
- Beef and other forms of red meat
- Eggs
- Dairy
While plant-based foods have much lower levels of L-lysine compared to meat, seafood and dairy, some of the best vegan-friendly dietary sources of L-lysine[27] include:
- Soy, including soybeans, tofu and tempeh
- Legumes, such as lentils and beans
- Nuts and seeds
However, some people may struggle to get enough L-lysine through food alone. If you aren’t getting enough through your diet, taking an L-lysine supplement makes it convenient and effortless to maintain proper L-lysine levels every day.
L-Lysine Dosage
There is currently no standard recommended daily dosage for L-lysine.[28] Most studies have focused on 30mg of L-lysine per kilogram of body weight per day.[29] In other words, a 150-pound adult (68kg) would aim for approximately 2g of L-lysine daily.
However, benefits have been seen in studies where participants took anywhere from 312mg to 4g[30] of L-lysine per day. This may be due to lifestyle factors, such as your physical activity levels, as well as how much L-lysine you’re already getting in your diet. Age and gender may also play a role in your L-lysine requirements, but more research is needed (the first-ever study on the L-lysine requirements of seniors[31] only came out in 2024).
Talk to your doctor before adding L-lysine to your daily routine to ensure you’re getting the dosage that best fits your needs and your health goals.
Side Effects of L-Lysine
There are currently no known risks of taking L-lysine supplements, and it’s likely safe for most individuals when taken in appropriate doses.[32] However, as with many health supplements, some people may experience gastrointestinal discomfort, such as occasional stomach cramps, when first starting out.
Who Should Avoid Taking L-Lysine?
Children should avoid taking L-lysine, as well as adults who are:
- Pregnant
- Trying to become pregnant
- Breastfeeding
L-lysine may also interact with certain medications. Talk to your doctor to determine whether there are any risks or precautions based on your current health concerns.
Optimize Your Wellness with the Best L-Lysine Supplements
With the best L-lysine supplements available, Swanson’s collection of pure, quality-assured L-lysine supplements helps you maintain proper levels in convenient, daily dosages . Experience the health benefits of L-lysine so you can experience the health benefits with this essential amino acid.
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Dr. Christopher Oseh
Christopher Oseh, MD, is a trained primary care physician leveraging almost a decade of clinical experience managing and counseling patients toward better health through positive lifestyle changes. He has a strong track record of treating and co-managing individuals with chronic illnesses.
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