Lysine: The amino acid for muscles and the immune system
L-lysine is one of the essential amino acids and cannot be produced by the body itself. It is sometimes also referred to as an "absolutely essential amino acid". Unlike the other essential amino acids (with the exception of threonine), it cannot be transaminated from its α-keto acids. This means that it cannot be recovered by transferring the amino group again.
Table of contents:
- Why should vegans in particular make sure they have a sufficient lysine intake?
- What makes lysine interesting for athletes?
- Positive effect on numerous diseases
Why should vegans in particular make sure they get enough lysine?
Most plant-based foods are low in lysine. Lysine is the limiting amino acid in many plant proteins (e.g. in grains such as wheat or corn), so it reduces the biological value. But there are also exceptions: Pulses such as peas, lentils and soya are rich in lysine. The biological value can therefore be significantly increased by combining grains + pulses (such as with our 3K protein powder). The World Health Organisation (WHO) recommends a daily intake of 20-28 mg lysine per kg body weight. Anyone on a vegan diet should therefore include pulses in their diet at least once a day.
Now new: Lysine Pro 2200!
Even if just one amino acid is missing, our body can no longer properly convert dietary protein into its own protein. It is therefore important to consume all essential amino acids in sufficient quantities. If you are on a one-sided diet or are building up, you can now use our lysine capsulesto optimally supply your body with amino acids.
Our L-Lysine Pro 2200 capsules contain 100% lysine, are vegan and are developed by our nutritionists in Germany under the strictest quality standards.
What makes lysine interesting for athletes?
Collagen makes up over 30% of our body protein and is therefore the most abundant protein. Lysine in the form of hydroxylysine is a component of this structural protein and is therefore essential for firm skin and firm connective tissue. Our musculoskeletal system in particular is dependent on a sufficient supply, as cartilage, ligaments, tendons, joints and fasciae are also made of collagen. An adequate supply is also beneficial for injuries or wounds. The amino acid is also important for our blood vessels, as our artery walls are also made of collagen.
Another reason why the amino acid is particularly attractive for athletes: it is involved in the formation of carnitine. Carnitine plays an important role in energy and fat metabolism, as it transports long-chain fatty acids into the mitochondria. Therefore, carnitine supplementation can support the performance of athletes. But it is not only useful for sports. What many people don't realise is that sperm and immune cells contain the most carnitine. A carnitine or lysine deficiency therefore also has a negative effect on fertility and the immune system.
Positive effect on numerous diseases
Lysine was first isolated from the milk protein casein towards the end of the 19th century. However, the amino acid is not only important for muscle growth and collagen synthesis. It is also involved in numerous growth processes in our body, such as cell division and bone growth. Lysine also increases the absorption of calcium from the intestine, which is why a diet rich in lysine is also recommended for osteoporosis. It is also required for the formation of antibodies, hormones and enzymes (e.g. the digestive enzyme trypsin).Lysine is also said to protect against certain diseases such as Alzheimer's dementia, hair loss, migraines and cardiovascular diseases. However, more research is needed in this area. The effect on infections with herpes simplex viruses has been best investigated. Regular supplementation (1 g, three times a day for six months) can therefore prevent the occurrence of a new herpes infection.
- M. Singh et al. Medicinal Uses of L-Lysine: Past and Future. Int. J. Res. Pharm. Sci. 2011; 2(4): 637-642
- Protein and Amino Acid Requirements in Human Nutrition. Report of a Join Report of a Joint WHO/FAO/UNU Expert Consultation. WHO technical report series; no. 935; 2002
- R. Civitelli et al. Dietary L-lysine and calcium metabolism in humans. Nutrition 1992; 8(6):400-5.