Lysine

amino acid
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Lysine is one of the nine essential amino acids necessary for human health. It serves as a fundamental building block for proteins and contributes to various physiological processes. Because the body cannot synthesize lysine, it must be acquired through dietary sources or supplements. Its functions include supporting healthy growth and development, facilitating the absorption of calcium, and aiding in the formation of collagen, a protein required for bones, skin, tendons, and cartilage. Lysine is also involved in the production of enzymes, hormones, and antibodies, which support immune function and physiological balance. Furthermore, lysine plays a role in energy production and fat metabolism and may help maintain blood vessel integrity. It is recognized for its potential to support the immune system, particularly when managing certain viral challenges, making it a useful component of a balanced nutritional approach.

Natural sources
Meat (beef, pork, chicken)Fish (cod, sardines)Dairy products (cheese, milk, yogurt)EggsLegumes (soybeans, lentils, chickpeas)QuinoaTofuNuts and seeds (pumpkin seeds, cashews)

Ingredient forms

No public comparison lists found.

Optimal Dosage
Minimum1000 mg
Maximum3000 mg
Safety & Toxicity
3 safety notes
  • Individuals with kidney or liver disease should consult a healthcare professional before taking lysine supplements.
  • Pregnant or breastfeeding women should seek medical advice prior to supplementation.
  • High doses might affect cholesterol levels in susceptible individuals.
Goals
Bone Health
Bone Health
Impact
High effect
Typical dose:500–2000 mg
Lysine supports bone health through calcium absorption and retention and through collagen cross-linking. These roles contribute to both the mineral strength and flexibility of bone.

Study evidence

2 studies

Lysine may support calcium absorption, and higher dietary intake has been associated with greater bone density in women. The available evidence is limited and does not establish that taking Lysine supplements strengthens bones or reduces osteoporosis-related fractures.

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Hair Health
Hair Health
Impact
High effect
Typical dose:500–1500 mg
L-Lysine plays a significant role in hair health by facilitating the absorption of iron and zinc, two critical minerals for hair growth. Studies suggest that adding L-Lysine to an iron supplement can be more effective at reversing shedding in women with low ferritin than taking iron alone.

Study evidence

1 study

Lysine may be relevant to hair shedding when low intake accompanies depleted iron stores. The supplied evidence discusses correcting these nutritional imbalances, but does not establish that lysine alone improves hair growth or benefits people with adequate nutrition.

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Immunity
Immunity
Impact
Situational effect
Typical dose:1000–3000 mg
Lysine competes with arginine, an amino acid that the herpes virus requires to replicate. By increasing the lysine-to-arginine ratio, supplementation can reduce the frequency, duration, and severity of cold sore outbreaks. Its use is specific to this condition, not general immunity.

Study evidence

2 studies

Lysine has shown benefits for selected immune indicators in people eating a heavily wheat-based diet and for recurrent herpes symptoms. These narrow findings do not establish that extra lysine broadly strengthens immunity or prevents infections in people whose diets already provide enough.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Amino Acid Intakes Are Associated With Bone Mineral Density and Prevalence of Low Bone Mass in Women: Evidence From Discordant Monozygotic Twins.
    Jennings A; MacGregor A; Spector T; Cassidy A · Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research · 2016
    Cross-sectional study135 participantsBone Health
  2. Dietary L-lysine and calcium metabolism in humans.
    Civitelli R; Villareal DT; Agnusdei D; Nardi P; Avioli LV; Gennari C · Nutrition (Burbank, Los Angeles County, Calif.) · 1993
    Clinical trial75 participantsBone Health
  3. Causes of hair loss and the developments in hair rejuvenation.
    Rushton DH; Norris MJ; Dover R; Busuttil N · International journal of cosmetic science · 2010
    Narrative reviewHair Health
  4. Lysine-fortified wheat flour improves the nutritional and immunological status of wheat-eating families in northern China.
    Zhao W; Zhai F; Zhang D; An Y; Liu Y; He Y; Ge K; Scrimshaw NS · Food and nutrition bulletin · 2004
    Clinical trial264 participantsImmunity
  5. Success of L-lysine therapy in frequently recurrent herpes simplex infection. Treatment and prophylaxis
    R S Griffith, D E Walsh, K H Myrmel, R W Thompson, A Behforooz · Dermatologica · 1987
    Non-randomized trial52 participantsImmunity