Amino acid lysine: the best supplements, benefits and harms, use in bodybuilding

Nutritional supplements containing the amino acid lysine normalize the general condition of the body. Indeed, with its deficiency, muscles weaken, hair deteriorates, and the skin becomes flabby and wrinkled. Let's take a closer look at the instructions for using the drug based on this substance.

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Beneficial features

Lysine is an essential amino acid and therefore must be supplied to the body from the outside. Its main function is to participate in the production of collagen and elastin, as well as to prevent DNA mutations. The substance exists in the form of D- and L-isomers. Only the second compound has biological activity. It is L-lysine that is part of proteins and maintains the strength of bones, muscles, and ligaments.

The amino acid ensures proper absorption of calcium and its delivery to bone tissue, is involved in the production of albumins, enzymes and antibodies, has an antiviral effect and fights herpes.

The immunotropic activity of lysine is used by the body to synthesize neutrophil leukocytes - cells that protect humans from various infections. By participating in the production of carnitine, L-lysine maintains the health of the heart and blood vessels, and lowers cholesterol levels in the blood. There is information about the anticancer activity of the amino acid. According to research by the world-famous physician Matthias Rath, the dietary supplement slows down the uncontrolled growth of atypical cells with an incorrect set of DNA and blocks the spread of metastases.

The amino acid also accelerates muscle recovery after intense training, participates in nitrogen metabolism and the construction of muscle proteins. In athletes, supplements based on it help build mass, protect the bone-tendon corset, and reduce the risk of injury.

Glycine also improves the condition of hair, strengthens nails, and eliminates cellulite and sagging skin. Therefore, a huge number of women prefer to take it. In men, L-lysine increases libido and improves erectile function.

Attention! In combination with vitamin C, the amino acid normalizes lipid metabolism and promotes weight loss.

More interesting information about Lysine can be found in the video:

How does lysine work?

Protection of the musculoskeletal system and veins, nutrition of muscles are the two main actions of lysine, useful in sports. By strengthening muscles, bones and tendons, it has a positive effect on the success of training, reduces the risk of injury, and accelerates recovery from injuries and strength training.

Benefits of L-lysine aescinate in bodybuilding:

• Restores skin elasticity and muscle tone.
• Makes ligaments, muscle fibers, cartilage, ligaments stronger.
• Improves calcium absorption.
• Strengthens the immune system.
• Regulates metabolism.
• Participates in the construction of new muscle tissue.
• Has a positive effect on nitrogen metabolism.
• Accelerates mass gain.

Nutritionists from the St. John's Institute (India) have proven that taking L-lysine affects strength performance. Over the course of 8 weeks, they studied how lysine intake affected muscle size and strength by giving subjects different dosages of the amino acid against diets designed for three control groups. The group in which lysine intake was accompanied by increased nutrition showed an increase in strength by 7.5% (tested with a wrist dynamometer).

Indications for use

Lysine is recommended to be taken as a dietary supplement for the treatment and prevention of cardiovascular diseases, menopausal syndrome, herpes, hepatitis, anemia, stress, various infections, and osteoporosis. It is especially useful to take the amino acid for vegetarians or poorly nourished people whose diet contains little protein.

The main indications for the use of lysine include:

• weakness in the limbs, pain in the joints, muscles;
• decreased immunity, slow healing of wounds, scratches;
• frequent colds;
• hair loss, sagging and dry skin;
• depression, fatigue, loss of appetite;
• growth slowdown;
• decreased libido, disruption of the menstrual cycle in women.

If any of these symptoms appear, you should consider taking additional L-lysine medications.

Harm

In dosages that comply with the instructions of doctors and manufacturers, lysine is absolutely harmless. If a single dose is taken too large (over 20 g), side effects are possible:

• Abdominal cramps, diarrhea, flatulence.
• Nausea, heartburn, stomach pain.
• Fever, tachycardia.

Side effects also occur after the drip - in particular, the appearance of headache and tremor, urticaria, hyperemia, itching, tachycardia, burning in the vein, swelling at the injection site. Any negative phenomena require symptomatic therapy and changes in the treatment regimen.

Contraindications and precautions

Lysine has no serious contraindications for use. However, in some conditions it is recommended to consult your doctor. The drug should be taken with caution:

• during pregnancy and lactation;
• with individual intolerance to the substance;
• if you have kidney or liver disease.

L-lysine should not be used by children under 12 years of age. It is believed that the amino acid can retard the growth of immature bone tissue. There is not enough information about the safety of L-lysine for pregnant women, so they are also not recommended to use this product.

Interaction with other substances

Concomitant use with certain substances can affect the metabolism and effects of lysine:

• When used with proline and ascorbic acid, LDL synthesis is blocked.
• Use with vitamin C relieves angina pain.
• Complete absorption is possible if vitamins A, B1 and C are present in food; Fe and bioflavonoids.
• The range of biological functions can be preserved with sufficient amounts of arginine in the blood plasma.
• Use together with cardiac glycosides can increase the toxicity of the latter several times.
• During antibiotic therapy, dyspeptic symptoms (nausea, vomiting and diarrhea), as well as immunopathological reactions, may occur.

Release forms

There are several forms of release of the drug based on lysine: capsules, tablets and powder. All have the same effect on the body, but have some peculiarities of use.

Table 1 – Forms of release of L-lysine

When choosing a dosage form, you should focus on your own preferences and allergies to additional components.

History and interesting facts

The substance was first isolated from casein in 1889. An artificial analogue of the amino acid in crystalline form was synthesized in 1928 (powder). Its monohydrochloride was obtained in the USA in 1955, and in the USSR in 1964.

It is believed that lysine stimulates the production of somatotropin and has a herpes-protective effect, but there is no evidence to support these theories.

Information about its analgesic and anti-inflammatory effects is being verified.

Dosage and application regimen

The instructions for use say that the optimal portion of lysine is 1-3 g per day (2-6 tablets of 500 mg each). However, this is an average dosage, which may vary depending on the indications, age and lifestyle of the person. The daily intake of the substance should be increased for those who adhere to a vegetarian diet or do not eat well enough. Athletes should also consider taking a larger portion of the supplement.

Attention! To correctly calculate the required amount of the drug, it is recommended to take weight and age as a basis.

Table 2 - Daily requirement for amino acids for different categories of patients

During the period of remission of herpes, it is recommended to drink lysine as usual, in standard dosages. But to treat the virus, the portion should be increased to 2000-3000 mg per day.

Take the amino acid on an empty stomach, 20-30 minutes before meals or 2 hours after meals. The maximum course is 12 months with breaks.

Lysine prevents herpes from developing

In 1950, it was discovered that certain amino acids found in foods have the potential to stimulate or stop the development of the herpes virus. Thus, the amino acid arginine accelerates the growth of the virus, and lysine , on the contrary, lengthens the period of remission for labial herpes (on the lips) and genital herpes, and prevents relapses.

The effects of L-arginine were studied in various clinics around the world. Their results were published in 1978 in the journal Dermatologica, in 1981 in the Journal of Chemotherapy, and in 1983 in the Journal of Antimicrobial Chemotherapy. It was found that viral reproduction is inhibited by the intake of lysine with a simultaneous lack of arginine.

When curing herpes, you should stick to a diet high in lysine and minimal arginine and take lysine in supplement form. The dose of lysine to prevent relapse of the disease should be 1250 mg every day (on an empty stomach).

Cheeses and other lactic acid products have the highest lysine The smallest ratio is most nuts and some fruit juices.

Products that are high in lysine:

1. dairy products;
2. soya beans;
3. meat;
4. lentils;
5. spinach.

Foods high in arginine:

1. gelatin;
2. nuts;
3. chocolate.

Severe stress sharply depletes cellular reserves of lysine , and the herpes virus “awakens.” Therefore, the inhabitants of our planet, who live “on nerves,” often experience attacks of herpes. The herpes virus can also cause stomatitis, and here it is also possible to use lysine .

When curing herpes, taking lysine is an excellent addition to a sugar-free diet and taking supplements: vitamin A, vitamin C and bioflavonoids. The antiviral properties of lysine can also help in the treatment of chronic fatigue syndrome, hepatitis and HIV.

Overdose

If the amino acid is used correctly, an overdose of the drug is unlikely. Symptoms of this condition in humans are poorly defined and poorly understood. Excessive use of L-lysine tablets or powder may not lead to serious complications. However, if you think you have taken too much of the supplement, it is best to consult a doctor.

Animal studies have shown that prolonged excess of the amino acid can lead to the formation of gallstones, increased cholesterol levels, jaundice, fever, and bloating. Whether such a reaction occurs in the body when there is an excess of the substance is unknown.

Lysine improves immunity

Adequate supply of essential amino acids to the body is considered essential for the normal functioning of the immune system. The normal supply of two amino acids - lysine and arginine - is considered particularly relevant. These amino acids are needed to produce the required number of neutrophils, which are part of the body's strategic defense system against hepatitis B and C, HIV infection, chronic fatigue syndrome and all immunodeficiency conditions.

Lysine serves to increase antiviral immunity and is used, firstly, against the common herpes virus, but it also works successfully against many other infectious diseases. It contains, along with plant components, L-lysine and zinc, among other things.

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Amino acid preparations are mainly purchased on the iHerb website. Consumers note that lysine-based supplements from this site actually reduce joint and muscle pain, strengthen the immune system, and improve athletic performance. Women value dietary supplements for their beneficial effects on skin, hair and nails, so they often order products on this site not only for health, but also for the purpose of preserving beauty.

But there are also disadvantages - not all buyers notice the effectiveness of the drugs when used against herpes. Sometimes, after taking certain medications, the symptoms of the disease only intensify. Many consumers complain about the size of tablets and capsules - they are too big and the taste is unpleasant.

Who is lysine suitable for?

Although the effect of lysine is hidden, for bodybuilders and ordinary people this amino acid is considered one of the most important. Its presence in dietary supplements and sports nutrition is also necessary because, according to tests, with long-term regular use, L-lysine has a mild antidepressant effect and can even relieve chronic headaches (migraines).

L-lysine is indicated:

• For professional athletes and lovers of an active lifestyle - for quick recovery.
• For women - to take care of hair and skin, relieve pain during menstruation.
• For people with depression - to normalize the condition.
• Elderly – for the prevention of osteoporosis.
• For people with the herpes virus - to alleviate symptoms.

Not all doctors confirm the effectiveness of lysine against herpes. However, there is a version that the amino acid prevents the virus from multiplying. It works like this: viruses “feed” on the amino acid arginine. L-arginine has chemical properties and structure similar to L-lysine. Therefore, the virus “does not distinguish” between these two amino acids and “feeds” on lysine, growing new viruses from it, and not from arginine. Such viruses are not viable and die quickly.

Storage and shelf life of supplements

The instructions for lysine preparations indicate that the product should be stored in a dry, cool place out of reach of children. Shelf life is on average 2 years.

Source Naturals, L-Lysine, 1000 mg, 200 Tablets

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Where can I order an L-Lysine supplement?

You can buy L-lysine dietary supplement in capsules or tablets on the popular website iHerb. NOW L-Lysine is a pharmaceutical grade amino acid.

How to place an order on iHerb

Suitable for vegetarians/vegans. Kosher product. Compliance with GMP quality standard. Now Foods, L-Lysine, 1000 mg 50 or 100 tablets. Take 1 tablet 1-2 times a day.

Solgar L lysine. Solgar (USA) contains the amino acid in its simplest form (unbound peptides). Thanks to this, it is easily absorbed into the bloodstream. This is a natural food supplement that does not contain sugar or starch.

It has been proven that taking L-lysine is quite safe. It can be consumed without consequences for a long time, since it is non-toxic and its excess is easily eliminated naturally.

Alcohol compatibility

Some experts recommend taking lysine as a neuroprotective agent in the treatment of chronic alcoholism. The amino acid reduces neurological disorders that occur during alcohol withdrawal, restores behavioral reactions, and reduces oxidative stress.

Attention! The simultaneous use of L-lysine with alcohol is unacceptable, as it can lead to negative consequences and provoke the development of adverse reactions.

Lysine has many beneficial properties. It is involved in the production of enzymes and hormones, collagen synthesis, and restoration of immune cells. The amino acid helps women maintain their beauty and athletes gain energy. But you should take L-lysine supplements according to the instructions.

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What foods contain lysine?

Lysine, like many essential amino acids, is found in large quantities in foods of animal origin, and slightly less in plant foods. In any case, the amino acid is available from food sources to both meat eaters and vegans.

Animal sources of lysine:

1. Cheese.
2. Chicken eggs.
3. Fish and seafood (herring, cod, sardine).
4. Rabbit meat.
5. Beef, pork, lamb.
6. Liver.
7. Milk products.

Plant sources of lysine:

1. Soy.
2. Beans.
3. Peas.
4. Beans.
5. Nuts.
6. Wheat.
7. Yeast.
8. Cereals.
9. Lentils.

Lysine slows down aging

Research conducted in 1984 at Mayo Hospital demonstrated that lysine , together with arginine, can enhance the secretion of thyroid hormones in pensioners, and in fact, among other things, helps prevent senile immunodeficiency. This may be associated with increased production of growth hormone.

It can also be noted that lysine is important for successful brain function; its deficiency impairs short-term memory and the ability to concentrate. The reproductive sphere also suffers from a lack of lysine - in the fairer sex, the deficiency can lead to loss of libido, in guys - to a weakening of erectile function.

For Sport

Most gym newbies don't know what lysine is or why it's needed. Although the substance is widely used in amateur and professional sports. With the help of lysine, you can eliminate many problems that arise during serious training. Here is a list of useful functions of amino acids:

• quickly restores ligaments and muscles after training;
• strengthens cartilage and bone tissue;
• increases the speed of obtaining sports results;
• nourishes muscle tissue;
• increases elastic ligaments;
• promotes weight loss.

The amino acid lysine is also popular among bodybuilders. It is added to sports nutrition and dietary supplements for weightlifters; in addition, it can be found in protein shakes and protein bars. Experts say that the substance does not affect the volume of muscle tissue, but it increases the endurance and strength of the athlete.