Previously, it was thought that lysine was not needed by the immune system at all.
Every single day your organism struggles with germs, viruses, and bacteria. But did you know that a simple nutrient lysine is of massive importance in ensuring your health?
Lysine is a vital amino acid, which is incapable of being produced in the body. You need to take it in food or supplements. Although it is well known that lysine is useful in treating cold sores, its ability to boost the immune system extends well beyond that.
This paper will discuss the benefits of lysine in making your body stronger against infections, building your immune system, and keeping your body defenses functioning optimally.
What is So Important about Lysine
Lysine is among nine essential amino acids which are used as building blocks of proteins in your body. Consider amino acids to be Lego pieces, which can interlock to form various structures.
Proteins are an important part of the functioning of your immune system. Lack of sufficient lysine means that your body finds it difficult to produce the proteins necessary to counter the attackers.
Amino acids are considered to play a crucial role in health, especially by lowering blood pressure levels and enhancing memory formation and development (Aokim et al., 2015).
Amino acids do not only build muscle. They:
- Produce antibodies to combat disease-causing germs.
- Re-balance the damaged tissues and cells.
- Incite chemical reactions via the production of enzymes.
- Aid in the transportation of nutrients all over the body.
- Assist in hormonal manufacture.
Lysine is unique in the way that it helps your immune system to react to dangers quicker and more effectively.
How Lysine Supports Your Immune System
Your body has an army that is highly trained to protect you in the form of the immune system. Lysine provides this army with superior weapons and armor.
Building Antibodies
Antibodies are special proteins that identify and kill the dangerous invaders such as viruses and bacteria. Lysine is required in your body so that you can make these antibodies.
You will be reducing the production of your antibodies when you fail to get enough lysine. This exposes you to infection and diseases.
Helping White Blood Cells Fight Illness
The soldiers of your immune system are white blood cells. They patrol your body seeking threats and strike in case they perceive danger.
Lysine is used to aid in the functionality of the white blood cells as well as their multiplication in case of infection in your body. A higher number of white blood cells is an indicator of a better defense against sickness.
Strengthening Your Body’s Barriers
Mucous membranes of your skin, gut lining and mucous membranes are barriers against germs. Lysine assists in the maintenance of these defense walls as it assists the production of collagen.
Collagen is a protein which provides hardening to your skin and tissues. The existence of stronger barriers implies that fewer invaders could get in your body in the first place.
The Power of Lysine Against Viral Infections
Amongst other notable advantages of lysine is the fact that it can be used to combat viruses, particularly herpes viruses.
Blocking Viral Replication
To reproduce and infect viruses require another amino acid arginine. Lysine is a rival of arginine in your cells.
In the case lysine occupies such positions, viruses cannot access the required arginine. This prevents the production of copies of them that can be scattered all over your body.
Fighting Cold Sores and Herpes
The herpes simplex virus is the one that causes cold sore in your mouth. Research has indicated that lysine supplements can help people to relieve:
- Decreased occurrence of cold sores.
- Reduced healing time of an outbreak.
- Minor symptoms during flare-ups.
Lysine 1,000 to 3,000 milligrams a day is also helpful in preventing the occurrence of these painful sores.
Reducing Shingles Symptoms
Shingles is caused by the same virus as chicken pox. This virus may reside in your nerves over a period of years and re-activate at an older age.
Lysine can be used to shorten and decrease the length of shingles attacks. Other individuals complain that they feel improved quicker when they consume lysine at an episode.
Lysine and Respiratory Health
Your respiratory system consists of your throat, lungs and nose. These are the target zones of infection, particularly in cold and flu season.
Supporting Upper Respiratory Tract
Lysine is used in keeping the mucous membranes in the nose and the throat. These membranes prevent the germs before they can penetrate further into your body.
Healthy and strong membranes minimize your likelihood of being caught by colds, flu, and other respiratory diseases.
Reducing Inflammation
Inflammation is experienced when your immune system combats an infection. Although some inflammation is a good thing, excessive inflammation leads to difficulties.
Lysine is a weak anti-inflammatory, which maintains the balance of the immune system. This will avoid over-inflammation which may destroy healthy tissues.
The Lysine-Stress Connection
Stress suppresses your defense system and exposes you to illness. Lysine provides defense in times of stress.
Reducing Cortisol and Anxiety
According to research, lysine has the ability to decrease anxiety, decrease levels of cortisol, which is the primary stress hormone of the body. The cortisol levels are high, and inhibition of the immune system is observed.
Lysine keeps the level of cortisol at bay, which makes your immune system strong even when you are stressed.
Improving Sleep Quality
A healthy immune system cannot be achieved without good sleep. During sleep, your body recovers and makes the immune cells.
Lysine supplements are something that make certain individuals sleep better. Improved immune system is a result of improved sleep.
The Role of Lysine in Calcium Absorption
So you may ask yourself, what is the relationship between calcium and immunity? This relationship is not as weak as you imagine.
Supporting Bone Health
Lysine assists in the absorption and retention of calcium in your body. Well-developed bones have immune cells within their marrow which produces white blood cells.
Having healthy bones provides an efficient factory to your immune system in the production of new guardians.
Preventing Osteoporosis
Osteoporosis makes bones weak and may impact on the immune system. The fact that Lysine enhances the absorption of calcium prevents this condition.
Food Sources Rich in Lysine
The natural way to boost your immunity is to get lysine in your nutrition.
High-Protein Animal Foods
The highest concentration of lysine is found in animal products:
- Chicken breast: 3,300 mg per 6-ounce serving
- Beef: 3,100 mg per 6-ounce serving
- Pork: 2,700 mg per 6-ounce serving
- Fish (salmon, tuna, cod): 2,500-3,000 mg per 6-ounce portion
- Eggs: 450 mg per large egg
- Dairy products: 700-900 mg per cup of milk or yogurt
Plant-Based Lysine Sources
Vegans and vegetarians can obtain lysine in:
- Legumes: Lentils, beans, chickpeas and peas
- Quinoa: It is one of the rare grains that contain high lysine
- Soy products: Tofu, tempeh, edamame
- Nuts and seeds: Pumpkin seeds and pistachios
- Nutritional yeast: Vegan supplement
Lysine Content Comparison Table
| Food Source | Serving Size | Lysine Content (mg) |
|---|---|---|
| Chicken breast | 6 oz | 3,300 |
| Salmon | 6 oz | 2,800 |
| Beef | 6 oz | 3,100 |
| Eggs | 2 large | 900 |
| Greek yogurt | 1 cup | 1,500 |
| Lentils (cooked) | 1 cup | 1,200 |
| Tofu | 1 cup | 1,500 |
| Quinoa (cooked) | 1 cup | 440 |
How Much Lysine Do You Need
The lysine required will be based on your age, weight, and health condition.
Daily Requirements
In the case of the majority of adults, the daily dosage is approximately 30 milligrams per kilogram weight. This equals:
- 2,100 mg for a 150-pound person
- 2,700 mg for a 200-pound person
Children require a little less whereas pregnant women and lactating mothers may require more.
Higher Doses for Immune Support
In the treatment of an active infection or prevention of outbreaks, others use 1,000 to 3,000 mg of lysine supplements a day.
Never take high doses without consulting a doctor and particularly when you have kidney issues or are using other medication.
Lysine Supplements: What and Why
When food sources of lysine are insufficient or supplementary assistance in times of sickness is required, supplements may help.
Types of Supplements
There are various forms of lysine supplements:
- Capsules: Easy to swallow, usually consisting of 500-1,000 mg in 1 capsule
- Tablets: Like those made by capsule, occasionally chewable
- Powder: Can be added in the form of drinks or smoothies
- Creams: Applied to cold sores, directly
Choosing Quality Supplements
Look for supplements that:
- Are of reputable brands and third party tested
- List L-lysine (active form) on the label
- Should not include unnecessary fillers and additives
- Give specific dosing instructions
Potential Side Effects and Precautions
Lysine is usually safe to most individuals although there are people who need to be cautious.
Common Side Effects
Lysine supplements can result in:
- Stomach pain or diarrhea
- Nausea
- Mild headaches
These side effects tend to occur after a very high dose (over 3,000 mg/day).
Who Should Be Careful
The individuals that have the following conditions need to consult with a doctor before taking lysine:
- Kidney disease or kidney stones
- High calcium levels
- Pregnancy or breastfeeding
- Taking antibiotics or any type of medication
Combining Lysine with Other Immune Boosters
Lysine is better when taken together with other nutrients that enhance immunity.
Vitamin C Partnership
Vitamin C aids in better absorption of lysine in your body. They both aid in the production of collagen and reinforce your immune system.
Combining the two nutrients is the best way to utilize them.
Zinc and Lysine
Another mineral, essential in the immune system, is zinc. It is used together with lysine in aiding the production of white blood cells and healing of wounds.
Vitamin D Connection
Vitamin D aids in controlling your immunity. It serves as a complete immune boost when used with lysine especially in winter.
Lifestyle Habits That Improve the Benefits of Lysine
Adequate lysine intake is not the only thing on the list of making a good immunity. The following practices are beneficial to lysine:
Eating a Balanced Diet
Lay emphasis on whole food, vegetables and sufficient protein. This will provide you lysine and other nutrients that your body will require.
Managing Stress
Practice relaxation techniques like deep breathing, yoga or meditation. Reduction in stress levels implies that lysine does not have to deal with stress, and instead, lysine can be used to help the immune system.
Exercising Regularly
Moderate exercise boosts your immune system. It is also beneficial in making your body utilize nutrients such as lysine more effectively.
Getting Quality Sleep
Strive to get 7-9 hours of sleep per night. This time is required by your body to restore tissues and create immune cells.
Scientific Studies about Lysine and Immunity
Several researches support immunostimulating effects of lysine.
Clinical Studies on Herpes
Some studies on the effects of lysine supplementation on herpes have been published in medical journals and have demonstrated that herpes outbreaks are reduced by 50 or more in most individuals taking lysine supplementation.
It has been determined that individuals that ingested 1,000 mg of Lysine three times a day experienced considerably reduced incidences of cold sore.
Immune Function Studies
Tests conducted in the laboratory show that lysine ensures the immune cells are better performing and can react faster to threats.
Animal experiments indicate that diets lacking lysine cause poor immunity and predisposition to infections.
Common Myths About Lysine
It is time to dispel myths about this important amino acid.
Myth: You Cannot Get Enough Lysine from Food
Fact: The majority of individuals who consume a diverse diet get sufficient sources of lysine. Strict vegans or individuals with extremely restrictive diets may be in need of supplements.
Myth: More Lysine is Always Better
Fact: Lysine can only be absorbed in a certain amount by the body. Large doses do not confer any additional advantages and can have side effects.
Myth: Lysine Can Only Benefit Cold Sores
Fact: Lysine has been known to help combat cold sores however, lysine does not only aid in fighting the herpes viruses, but lysine is an excellent immune-boosting nutrient in numerous ways.
Frequently Asked Questions
What is the rate of increase in immunity with lysine?
The effects of Lysine begin a few hours after taking it though a robust immunity cannot develop until weeks of continuous intake. It can happen that you have less infection within 2-4 weeks of sufficient lysine intake.
Can I take lysine every day?
Yes, most individuals can take lysine a day. Your body needs it on a continuous basis to produce protein and support the immune system. Beware, only remain within the acceptable levels of dosage.
Does cooking food destroy the lysine?
A small amount of the lysine is lost when cooked at high temperatures, although majority is retained. Lysine is better preserved by steaming, baking or light sautéing as opposed to frying or grilling at high temperatures.
Will lysine keep me from getting sick?
Lysine builds your immune system but has no guarantee that you will not get sick. It minimizes your exposure to danger and it makes you heal more quickly in case you get infected.
Is it possible to give lysine supplements to children?
Lysine can be useful to children though the dosage is to be reduced and also depends on the weight of the child. Supplements should never be administered to children without consulting a pediatrician.
Is lysine safe when pregnant?
Women who are pregnant require good lysine that would serve the wellbeing of the mother and the child. Food sources are normally safe but consult your doctor on supplements.
Lysine and Your Immune Health: Final Thoughts
The role of lysine in immunity is extremely broad as most individuals understand. This is a vital amino acid that is used to make up antibodies, help in relation to the white blood cells, combat viral infections, as well as enhance the natural defenses of your body.
Lysine is found in protein-containing foods such as meat, fish, eggs, dairy items, and legumes and some grains. The supplements provide extra assistance when it is required, particularly during stressful situations or viral attacks.
It is important to remember that lysine should be a part of a complex health strategy. Balance: Add proper lysine with balanced diet, exercise, handling stress, and sleep are the best immune functions.
The knowledge and use of lysine would provide your immune system with everything it requires to ensure you stay healthy and strong throughout the year. The immune system will reward you tomorrow as you start paying attention to the amount of lysine you have today.
