Lysine helps in the absorption of calcium and bone growth and in the formation of collagen

L-lysine, or simply lysine as it is more commonly known, is among nine essential amino acids. Amino acids in general, are the basic building blocks of protein. There are primarily two specific types of amino acids: essential amino acids and nonessential amino acids. Typically, they are categorized based on their nutritional role and value within the body. Essential amino acids are those that cannot be produced by the body and as such, must be obtained through either a food source or through supplements. Nonessential amino acids on the other hand, are those that can either be manufactured by the body through a metabolic or physiologic process or through the synthesis of another amino acid within the body. There are 11 nonessential amino acids, but this type can also be obtained from dietary sources or supplements as well. Some people mistakenly believe that because a particular amino acid is classified as ‘nonessential’, that is not necessary to the body, but this is completely untrue. Perhaps scientists should have used different terms when classifying these amino acids, but their intention was to relate that these nonessential acids are still very important, but that ideally, there are other avenues, apart from the body’s own manufacturing process, such as diet, through which they can be obtained. Researchers have since added a third sub-category of nonessential amino acids known as ‘conditionally-essential.’ Basically, these are the amino acids normally formed in our body, but under very specific circumstances, such as disease, injury or in times of extreme stress, the body is unable to produce adequate amounts of these compounds, necessitating the need for supplemental or dietary sources.

The digestive tract is responsible for breaking down any protein we ingest into each specific amino acid. These individual amino acids then reconnect in various combinations, allowing the body to assimilate the protein it requires to function. Apart from being the basic building blocks of protein, hence a key player in tissue growth and repair, amino acids are extremely important in the production of various enzymes, hormones and antibodies necessary for fighting disease.

Specifically, lysine is crucial to the synthesis of carnitine, a further amino acid that is produced when lysine is combined with methionine. Carnitine itself, is known to improve heart health, increase athletic performance and to help reduce high cholesterol and triglyceride levels as well as the incidence of claudication, a narrowing of the veins in the legs that causes severe cramps. There is also some evidence that carnitine is useful for people suffering from diabetes.

Lysine is thought to enhance the body’s ability to absorb and retain calcium, suggesting it could play a crucial role in the prevention and treatment of osteoporosis. Researchers also know that lysine plays a significant role in the production of collagen. Vitamin C synthesizes with lysine to create hydroxylysine, which is then metabolized into collagen, a fibrous protein that makes up 75 percent of our skin and is found in every cartilage, bone and connective tissue in the body. In fact, collagen makes up over one-third of the body’s entire protein and is the reason why broken bones are able to regenerate and heal and why new tissue and skin is able to form in order to heal wounds. Collagen is also necessary for the growth of the blood vessels needed to nourish and feed these healing areas. So, while lysine may not be directly responsible for these processes, indirectly, it is the primary reason they are able to occur at all.

Since lysine is considered an essential amino acid (not manufactured in the body), diet plays a major part in whether or not someone obtains sufficient amounts of this nutrient. If a deficiency in this amino acid occurs, an individual may be at extreme risk for kidney stones. Other health problems such as anemia, fatigue, retarded growth, loss of appetite, nausea, agitation, dizziness, some reproductive disorders and characteristically, red, bloodshot eyes have also been reported. Researchers assure however, that such a deficiency is rare among those who eat a relatively normal diet, but vegetarians who adhere to a strict macrobiotic diet and athletes who continually subject their bodies to strenuous and vigorous exercise, could be at risk.

Lysine is metabolized in the liver by specific enzymes, which are dependant on vitamins B2 (riboflavin), B3 (niacin) and B6 (pyridoxine) as well as vitamin C, iron and glutamic acid, one of the nonessential amino acids.

Essentially, lysine contributes in many ways to not only our overall health but to the very physiological and metabolic processes that contribute to that health. ,As researchers are steadily finding out, whether directly or indirectly, lysine plays a far greater role in our health than originally thought.

Probably the most promising claim made for lysine as a therapeutic remedy is its ability to treat and prevent herpes (cold) sores that result from the herpes simplex virus (HSV). Over the past 20 years researchers have made great strides into the effectiveness of lysine to control these very painful and emotionally scaring outbreaks.

There are two types of herpes virus. Type 1 is the virus responsible for cold sores and fever blisters, most typically around the mouth. Type 2, however is the more devastating of the viruses and is responsible for genital outbreaks. Both viruses are highly contagious and once infected, an individual is afflicted for life. There is no cure at this time for the virus, although it may lie in a dormant stage, erupting in times of stress or when the body’s immune system is weakened.

Studies into the herpes virus are making great strides toward finding a cure. Researchers now know that in order for the virus to grow, another amino acid, arginine, must also be present. When lysine is introduced to the mix, it naturally competes with the arginine for absorption and entry into the tissue cells affected by the herpes virus. Essentially, lysine is effective because it inhibits the growth or replication of HSV by pushing out the arginine, preventing the virus connection.

Many foods contain arginine, so people affected with HSV must be aware of what they are eating, especially if they are under stress or their immune system is suppressed or compromised in any way. In one recent study, participants consumed large amounts of dietary lysine, about 1 gram of three times a day, while restricting food sources containing arginine. Results of the study clearly indicated that diet is directly linked to these frequency and intensity of herpes outbreaks. Of those who ate the lysine-rich foods and avoided the arginine sources, 74 percent reported increased healing time and a decrease in the number of HSV outbreaks.

Further studies show that lysine supplements are also effective in treating and preventing the HSV. A six-month study of more than 50 individuals showed that taking lysine supplements is significantly more effective than a placebo.¹ In fact, those who received the placebo had more than twice the outbreaks than those who were given the lysine did. As with the study of lysine rich foods, those taking the lysine supplements who still developed a cold sore, experienced less intense outbreaks and healed much faster than the placebo group. Researchers state that taking lysine supplements may even prevent HSV infections in chronic sufferers.

Studies also indicate that lysine may be helpful in treating another herpes related virus called Herpes zoster. This similar virus is responsible for the painful shingles blisters caused by a reactivation of an infection from a virus that actually started out as the chickenpox.

Since researchers made the important lysine-calcium connection, they have begun to investigate the efficacy of lysine in the treatment of osteoporosis. Past studies show that lysine enhances the absorption of calcium in the digestive tract and as well, works to prevent calcium loss in the urine. In theory, researchers speculate that lysine may therefore, also be helpful in preventing bone loss normally associated with osteoporosis. While no reliable human tests have been conducted to date, test-tube laboratory tests do suggest that lysine, when used in conjunction with another amino acid, arginine, triggers the activity of the bone-building cells and improves collagen production. How this translates to human trials is not yet known, but researchers are very optimistic about the implications for those suffering from degenerative bone diseases.²

Specific forms of lysine and lysine that has been chemically bound to an anti-inflammatory medication, has shown positive results for those suffering form migraine headaches. Similar results are seen in women suffering from painful periods and those who have undergone an episiotomy, a surgical procedure usually preformed to help facilitate labor. This lysine/anti-inflammatory mix appears to be successful in relieving pain.³

One recent study also suggests that lysine, in combination with arginine and ornithine (two other amino acids) may stimulate growth hormone, weight loss, muscle production and enhance the immune system.

Since lysine is an essential amino acid, it means the body cannot produce this compound, therefore all sources must come from either the diet or supplements. The best food sources of lysine are those that are high in protein including meat such as red meat, pork and most poultry as well as some fish, like cod and sardines. Other protein sources include milk, cheese, especially parmesan, eggs, soybeans, in particular tofu and isolated soy proteins as well as defatted soybean flour. Spirulina and fenugreek seed are both very good sources of lysine as are beans and lentils. Lysine can also be found in wheat germ and a small amount of fruits and vegetables. An eight-ounce glass of nonfat milk for example, contains about 660 mg of lysine compared to one slice of whole-wheat bread, that contains much less lysine, 85 mg.

Lysine is probably the most sensitive to the effects of food processing of all of the amino acids, especially heat. The amount of lysine available in foods that have been heated, toasted or roasted therefore, will be significantly less than those that are raw, or in their natural from.

If you suffer from HSV outbreaks, it is important to eat lysine-rich foods such as those listed above and avoid arginine-rich foods especially nuts, chocolate, some fish and grains.

As with many of the lesser-known supplements, there is no official recommended dietary allowance (RDA) for lysine. Most health professionals however, recommend for those over the age of 13, they consume 12 mg daily for each kilogram or 2.2lbs of body weight. It is important to remember that most RDAs are only the minimal amount required to prevent a deficiency in any particular vitamin or nutrient and that most therapeutic doses will be much higher. This is also true of lysine. Health professionals currently recommend people who are suffering from canker sores take 1,000 mg of lysine, three times daily with meals. Reduce the amount to 500 mg three time a day for a further week after the sore has healed. The same is recommended for shingles. For cold sores however, it is recommended that you take 1,000 mg three times a day with meals while the infection is visible and if you are subject to constant flare-ups, it is best to continue on a maintenance dose of 1,000 mg daily. Some experts suggest that adults can take even higher doses during HSV outbreaks, anywhere from 3,000 to 9,000 mg per day in divided doses and 500 to 1,500 mg daily to prevent recurrences. Lysine should never be taken with milk according to professionals.

There are no known side effects from lysine, however in a few cases, stomach cramps and diarrhea have been associated with doses of more than 10 grams per day.
There are a few drug interactions for lysine including antibiotics such as gentamicin, neomycin and streptomycin. It has been shown that very high doses of lysine, 10 to30 grams per day, may increase the toxicity of these antibiotics.

If you are taking any prescribed medication, it is always best to consult with a health professional before taking additional herbs, supplements or vitamins since there may be interactions.

References:

1. Griffith RS, Walsh DE, Myrmel KH, Thompson RW, Behforooz A. Success of L-lysine therapy in frequently recurrent herpes simplex infection. Treatment and prophylaxis. Dermatologica, 1987;175(4):183-190.s
2. Furst P. Dietary L-lysine supplementation: a promising nutritional tool in the prophylaxis and treatment of osteoporosis. Nutrition, 1993;9(1):71-72.
3. Hugues FC, Lacoste JP, Danchot J, Joire JE. Repeated doses of combined oral lysine acetylsalicylate and metoclopramide in the acute treatment of migraine. Headache, 1997;37:452–454.