Lysine - what is it and what is it for?

Amino acids

2K 0 02/20/2019 (last revision: 07/02/2019)

Lysine (lysine) or 2,6-diaminohexanoic acid is an irreplaceable aliphatic (does not contain aromatic bonds) aminocarboxylic acid with base properties (has two amino groups). The empirical formula is C6H14N2O2. Can exist as L and D isomers. L-lysine is important for the human body.

Main functions and benefits

Lysine contributes to:

• intensification of lipolysis, lowering the concentration of triglycerides, cholesterol and LDL (low density lipoproteins) by transformation into L-carnitine;
• assimilation of Ca and strengthening of bone tissue (spine, flat and tubular bones);
• lowering blood pressure in hypertensive patients;
• collagen formation (enhancement of regeneration, strengthening of skin, hair and nails);
• the growth of children;
• regulation of serotonin concentration in the central nervous system;
• strengthening control over the emotional state, improving memory and concentration;
• strengthening cellular and humoral immunity;
• the synthesis of muscle protein.

TOP 10 Best Food Sources of L-Lysine

Lysine is found in large quantities in:

• eggs (chicken and quail);
• red meat (lamb and pork);
• legumes (soybeans, chickpeas, beans, beans and peas);
• fruits: pears, papayas, avocados, apricots, dried apricots, bananas and apples;
• nuts (macadamia, pumpkin seeds and cashews);
• yeast;
• vegetables: spinach, cabbage, cauliflower, celery, lentils, potatoes, ground pepper;
• cheese (especially in TM "Parmesan"), milk and lactic acid products (cottage cheese, yogurt, feta cheese);
• fish and seafood (tuna, mussels, oysters, shrimp, salmon, sardines and cod);
• cereals (quinoa, amaranth and buckwheat);
• poultry meat (chicken and turkey).

© Alexander Raths - stock.adobe.com

Based on the mass fraction of the substance in 100 g of the product, the most amino acid-rich sources have been identified:

Daily requirement and rate

The requirement for a substance per day for an adult is 23 mg / kg, the rate is calculated based on his weight. The requirement for children during the period of their active growth can reach 170 mg / kg.

Nuances when calculating the daily rate:

• If a person is an athlete or, by occupation, must experience significant physical exertion, the amount of amino acid consumed should increase by 30-50%.
• To maintain a normal state, men with age require a 30% increase in the norm of lysine.
• Vegetarians and people on a low-fat diet should consider increasing their daily intake.

It should be borne in mind that heating food, using sugar, and cooking in the absence of water (frying) will reduce the concentration of the amino acid.

About excess and lack

High doses of the amino acid help to reduce the strength of the immune system, but this condition is extremely rare.

The lack of a substance inhibits anabolism and the synthesis of building proteins, enzymes and hormones, which is manifested:

• fatigue and weakness;
• inability to concentrate and increased irritability;
• hearing impairment;
• lowered mood background;
• low resistance to stress and constant headaches;
• decreased appetite;
• slower growth and weight loss;
• weakness of bone tissue;
• alopecia;
• hemorrhages in the eyeball;
• immunodeficiency states;
• alimentary anemia;
• violations in the work of the reproductive organs (pathology of the menstrual cycle).

Lysine in sports and sports nutrition

It is used for nutrition in power sports, it is part of dietary supplements. Two main functions in sports: protection and trophism of the musculature.

TOP-6 food supplements with lysine for athletes:

• Controlled Labs Purple Wraath.

• MuscleTech Cell-Tech Hardcore Pro Series.

• Universal Animal PM.

• Anabolic HALO from MuscleTech.

• Muscle Asylum Project Mass Impact.

• Anabolic State from Nutrabolics.

Possible side effects

They are extremely rare. They are caused by an excess of amino acids in the body due to the intake of large amounts of it from the outside against the background of liver and kidney diseases. Manifested by dyspeptic symptoms (flatulence and diarrhea).

Interaction with other substances

Co-administration with certain substances can affect metabolism and the effects of lysine:

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

History and interesting facts

For the first time the substance was isolated from casein in 1889. An artificial analog 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 on its analgesic and anti-inflammatory action is being verified.

L-lysine supplements

In pharmacies, you can find the amino acid in capsules, tablets and ampoules:

Brand name	Release form	Quantity (dosage, mg)	Packing photo
Jarrow Formulas	Capsules	№100 (500)
Thorne Research		№60 (500)
Twinlab		№100 (500)
Ironman		№60 (300)
Solgar	Tablets	№50 (500)
		№100 (500)
		№100 (1000)
		№250 (1000)
Source Naturals		№100 (1000)
L-lysine escinate GALICHFARM	Intravenous ampoules	No. 10, 5 ml (1 mg / ml)

The named forms of amino acid release are distinguished by their moderate price and excellent quality. When choosing a tool, you should study the instructions for use in the radar.

Watch the video: Lysine Biosynthesis (November 2024).