The lysineor "L-lysineis one of the 9 essential amino acids for humans (along with valine, methionine, phenylalanine, leucine...). In other words, our body is unable to manufacture it and we must therefore through our diet.
But what exactly is lysine? How does it work in our bodies? What are its health benefits, and which foods are rich in it? These are the questions we're going to answer in this article!
What does lysine do?
Lysine is concentrated in the muscles and plays a key role in many of the body's biological functions. In particular, it is involved in collagen formation (a structural protein present in many body tissues), the bone growthbone antibody production and energy production.
When should you take lysine?
Visit lysine in the form of dietary supplement may be indicated in the following situations:
- Herpes labialis (cold sore);
- Genital herpes (as a complement to medical treatment);
- Protect yourself against winter infections by boosting your immunity;
- Maintain healthy skin and hair;
- Strengthen bones and prevent osteoporosis;
- Promote healing in the event of tissue damage;
- Improve glycemic balance;
- Increase physical performance.
What are the health benefits of lysine?
Visit lysine is involved in many of the body's functions. Here are just a few of its many functions benefits health benefits :
Tissue building and repair
Visit lysine is an essential element for construction and repair and repair of various body tissues, as it is involved in the collagen synthesis.
The collagen is a protein that is part of the structure of many of our body's tissues, including the dermis (intermediate layer of the skin), the tendonstendons ligamentsligaments bonesthe artery wallsthe cartilage... It is this protein that gives these tissues resistance and elasticity.
A regular and sufficient supply of lysine helps to skin health, at osteoarticular structures and all the connective tissues that make up our body.
Boosting the immune system
Visit lysine is involved in manufacture of various proteinsincluding those of antibodies.
The antibodies are proteins produced by certain immune cells called "B lymphocytes whose role is (among other things) to neutralize viruses and bacteria.
By participating in antibody formationLysine helps optimize our immune system to better defend against various infections.
The lysine deficiency could lead to reduced immunity and greater vulnerability to infectionparticularly during the winter season.
According to research lysine can help reduce herpes symptoms with a blocking the action of argininean acid necessary for the growth of the herpes virus.
So, in the event of the appearance of a herpes labialiscommonly known as "fever blistertaking a lysine-based dietary supplementdietary supplement, taken orally or applied topically, can soothe herpes vesicular eruption and accelerate healing.
It also appears that regular consumption of sufficient quantities of lysine is capable of reduce the frequency of herpes outbreaks and minimize their severity.
To find out more about the benefits of lysine on herpes, our article "Lysine to treat herpes naturally". dedicated to it.
Osteoporosis is a condition characterized by brittleness and a porosity of bones particularly affecting elderly subjects and menopausal women.
Its treatment relies mainly on the prescription of a calcium supplementation and vitamin D as well as adopting a balanced diet and maintaining regular physical activity.
According to some studies lysine may contribute to strengthening bones and osteoporosis prevention through two main mechanisms:
- By increasing intestinal absorption of calcium,
- by reducing calcium excretion by the kidneys.
In other words, lysine increases calcium levels in the bodylevels in the bodyoptimize bone tissue regeneration and maintain bone strength.
Taking a dietary supplement containing lysine is particularly indicated for elderly subjects and women after the menopause.
Improving hair health
Lysine promotes hair growth and slows hair loss by supporting the production of collagenand inhibiting the production of DHT (dihydrotestosterone), a hormone responsible for accelerating the hair cycle.
To learn more about the benefits of lysine for hair, read the article "Lysine: its benefits for hair health" is available here.
Other benefits of lysine
- Fight fatigue: Eating lysine-rich foods helps combat fatigue and improve mood.
- Produce energy: lysine is involved in carbohydrate metabolism the primary source of energy for our cells.
- Regulate blood sugar levels: lysine helps combat hyperglycemia (excessive rise in blood sugar levels) after meals.
- Reduce anxiety: regular consumption of lysine helps reduce stress and blood sugar levels. cortisol levels levels in the body (stress hormone).
- Detoxification of the body : Lysine helps eliminate certain toxic elements, notably lead and other heavy metals.
- Mood enhancement: Lysine is also said to have beneficial effects on depression and certain mood disorders.
So you see, lysine is essential to the proper functioning of our organism!
What foods are rich in lysine?
As mentioned above lysine is a amino acid amino acid that cannot be produced by our bodies. We must therefore provide it on a daily basis through our diet.
Visit recommended daily allowances (RDA) for lysine vary according to age, sex and build. They are around 40 mg/kg/day for a adult and can be as high as 103 mg/kg/day for a infant 7-month-old infant.
Example: a adult weighing 70 kilos should take about 2,8 g of lysine on a daily basis.
In order to meet these daily requirements and avoid nutritional deficiencyit is advisable to regularly consume lysine-rich foods such as :
NB: values in brackets represent the amount of lysine contained in a serving of 100 g of each food (lysine content).
- Meat products and eggs : beef (3.4 g), chicken (3.3 g), veal (3 g), turkey (2.7 g), eggs(1,2 g).
- Fish : dried cod (5.8 g), dried smelt (3.7 g), salmon (2.5 g), tuna in olive oil (2.6 g).
- Dairy products: parmesan (3.8 g), gruyère (2.7 g), gouda (2.6 g), goat's cheese (2.2 g), yoghurt (0.4 g).
- Legumes : lentils (1.9 g), split peas (1.8 g), kidney beans (1.7 g), chickpeas (1.3 g).
- Cereals: oats (0.7 g), quinoa (0.7 g), buckwheat (0.6 g), wild rice (0.6 g).
How do I take lysine?
Visit lysine is usually taken by oral route in capsule or capsule form, but it can also be used locally on the skin or lips, to treat herpes labialis (cold sores) for example.
According to experts, lysine is better assimilated by the digestive tract and is more effective when taken on an empty stomach with water.
What precautions should be taken when taking lysine supplements?
Here are a few precautions to take when using lysine and get the most out of it:
- Avoid foods or dietary supplements containing arginine (another amino acid) when taking lysine to treat herpes, as this may diminish its antiviral action.
- If you have liver or kidney disease, or are taking other medications, consult a health professional before taking lysine.
- Do not exceed the recommended daily dose to avoid side effects such as diarrhoea and stomachaches.
What are the side effects of lysine?
Visit pregnant women or breastfeedingas well as people with liver problems (liver disease) or kidney problemsshould refrain from taking lysine-based dietary supplements.
The dose of lysine is between 500 mg and 3 g for an adult of average build, but it is estimated that 1 g per day is sufficient for most people.
In case ofherpesthe dose of lysine prescribed can range from up to 9 g per day (spread over several intakes throughout the day).
At high doses, lysine may cause certain side effects. side effects such as nauseanausea diarrhea and upset stomach.
The lysine is a acid amino acid which cannot be manufactured by our bodies. It must therefore be supplied by the diet.
Taking a lysine-based dietary supplement can contribute to boosting the immune systemand repair and health of numerous body tissues, such as the skinskin hairthe bonesthe tendonsthe ligaments...
The lysine is also effective in treatment and prevention of herpes outbreaks.