Our bodies require 20 amino acids for almost all our biological functions, and these building blocks make up the proteins vital for almost everything our bodies do for us. However, nine of these amino acids cannot be produced by our bodies internally, so they have to be gained through diet or supplements. These are what’s known as ‘essential amino acids’ (EAAs), and they all have slightly different functions. Here, we’ll be delving into L-Lysine, one of the essential amino acids that plays a vital role in muscle repair, immune function, and collagen production.

So how does this particular amino acid compare to the others? And what makes it so crucial for our overall health? Read on to find out.

What are essential amino acids?

Amino acids are molecules that join together to form proteins, which are used by the body for everything from growth, to repair, to metabolic processes. They can be split into two categories: essential and non-essential. Non-essential ones can be made by the body itself, but EAAs cannot, so they must be obtained externally from food or supplements. 

But if they can’t be created by the body, why do we need to make sure we get enough of them from other sources? Well, EAAs have many benefits in our bodies, and deficiency in them can lead to fatigue, a weaker immune system and slower muscle recovery. They’ve earned their ‘essential’ title, alright.

How L-Lysine works in our body

Let’s dig into the specifics. L-Lysine has many potential benefits for our health (though the research for these is still in its infancy). Here’s an overview of how it could support your overall health:

• Muscle repair: L-Lysine is a key player in rebuilding muscle tissue, making it especially good for post-workout and injury recovery.
• Collagen production: L-Lysine is needed for your body to create hydroxylysine, a vital compound making up collagen, supporting your skin, joint and bone health.
• Immune support: L-Lysine helps produce antibodies and enzymes that work to fight infections, boosting your defense against viruses.
• Bone health: Some studies have shown that L-Lysine improves your body’s ability to absorb calcium, contributing to bone density and potentially preventing osteoporosis.
• Antiviral effects: L-Lysine competes against arginine, an amino acid that herpes simplex virus needs to replicate, preventing cold sores and other outbreaks.
• Stress management: L-Lysine has been shown to lower cortisol and promote serotonin production, resulting in less stress and a boosted mood. 

L-Lysine vs other essential amino acids

L-Lysine has its own unique role in the body, but ultimately, it needs to work hand in hand with the other EAAs for optimum health. So what exactly happens when they come together?

L-Lysine and arginine

Ok, so arginine isn’t exactly an essential amino acid, but it’s close enough. It’s technically classified as a semi-essential one, as while your body does tend to produce enough on its own, it may become essential at times of stress or bad health. 

Both L-Lysine and arginine work in our body’s favour, but they do clash in certain ways – so depending on what your health goals are, you may want to vary the amount you’re getting of each via diet or supplementation. 

For example, if you’re trying to inhibit a virus, such as herpes, L-Lysine if your friend. Arginine, on the other hand, promotes viral growth. But if you’re trying to improve your circulation or lower blood pressure, arginine, a precursor for nitric oxide production, has your back. Find the balance that works for the outcome you’re after. 

L-Lysine and leucine

If you’re big into strength training, you may have heard of leucine. Its main function is supporting muscle growth and repair, so it’s a common choice for athletes when they want to give their bodies the best chance of bouncing back after a workout. It also helps to regulate blood sugar. 

In terms of structure, function and the way your body uses it, leucine and L-Lysine have a lot of similarities. They’re even found in a lot of the same foods. The main difference, though, is that L-Lysine provides a whole host of other health benefits as well as offering muscle repair support. 

From contributing to collagen production and tendon strength to helping with immune function, this EAA gives a more well-rounded suite of benefits to anyone – especially athletes – looking to get the most out of their bodies.

L-Lysine and the other essential amino acids 

The remaining seven EAAs all serve their own individual purpose:

• Histidine: Helps produce histamine, vital for sleep-wake cycles, digestion, and immune response.
• Methionine: Supports liver detoxification and helps with tissue growth and metabolism.
• Phenylalanine: Helps produce neurotransmitters in the brain, including dopamine.
• Threonine: A vital part of collagen and elastin, providing structure to your skin and connective tissue.
• Tryptophan: Maintains nitrogen balance, and is a precursor to serotonin, which regulates your sleep, appetite, and mood.
• Valine: Stimulates muscle growth, tissue regeneration and is involved in energy production.
• Isoleucine: Important for immune function, energy regulation and muscle metabolism.

Usually, you get enough essential amino acids through your diet, and they should work together well to give your body the best chance at everything – from muscle repair, to immune strength, to metabolic balance. But certain people may have extenuating circumstances that mean they can’t get what they need through diet, including athletes, vegetarians, and anyone prone to viral infections.

If you think you are deficient in any of the EAAs, your first stop should be to diversify your diet.  Up your protein intake from varied  before resorting to supplements.

If that’s not solved anything, then you can start supplementing certain EAAs that target your problem area.

What to consider if you’re supplementing L-Lysine

If you have decided you want to start supplementing L-Lysine, there are some things to keep in mind. The recommended dose is anything from 500-3,000mg per day. Don’t go over that, as you might experience digestive issues and discomfort. 

For general health needs, 500-1,000mg per day is enough. If you’re tackling cold sores, 1,000-3,000mg is recommended, and for collagen production or post-workout recovery, 2,000-3,000mg is the guidance.

Be cautious if you have blood sugar or immune issues. This is because L-Lysine can throw them off by affecting your arginine balance.

Please consult your  GP before supplementing if you have an existing medical condition.

Overall, L-Lysine is a great all-rounder when it comes to essential amino acids – but for our bodies to run as smoothly as possible, we need an even balance of all nine. Balanced nutrition is always the best source of the amino acids you need, but if it comes down to it, supplementing might be the best option to maximise those health benefits.

References

What are the health benefits of Lysine? | Medical News Today 

4 impressive health benefits of Lysine | Healthline 

Lysine: uses, side effects, and more | WebMD 

A guide to essential amino acids and your health | Healthline

Leucine: the muscle-building amino acid your body needs | Dr. Axe