Broccoli contains almost as much calcium as whole milk.
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NutriVals is a free database of Nutrition Facts.

Lysine

What is Lysine?

Lysine is an essential amino acid, which means that the body cannot produce it on its own and it must be obtained through the diet. It plays a crucial role in protein synthesis and is involved in various physiological functions in the body.

Why we need Lysine?

Lysine is important for the growth and maintenance of muscle tissue, as well as for the production of enzymes, hormones, and antibodies. It is also involved in the absorption of calcium and the formation of collagen, which is important for healthy skin, bones, and cartilage.

Where is Lysine found?

Lysine is found in a variety of protein-rich foods, including meat, poultry, fish, dairy products, and legumes. It can also be found in some supplements marketed for immune support or athletic performance.

Daily requirements

The daily requirements for lysine depend on various factors, such as age, gender, and overall health. The recommended daily intake for adults ranges from 800-3000 mg per day. However, this can vary based on individual needs and health conditions.

Lysine deficiency

Lysine deficiency is rare in developed countries, as lysine is abundant in most protein-rich foods. However, vegetarians and vegans may be at risk for lysine deficiency if they do not consume sufficient amounts of lysine-rich plant-based foods or lysine-fortified foods.

Can you get too much Lysine?

While lysine is generally considered safe, high doses of lysine supplements can cause gastrointestinal distress, such as nausea, diarrhea, and abdominal pain. Additionally, excessive lysine intake may increase the risk of calcium deposits in the kidneys. It is important to consult a healthcare professional before taking lysine supplements, especially if you have a medical condition or are taking medication.

Should I get Lysine supplements?

Most people can obtain sufficient lysine from a balanced diet that includes protein-rich foods. However, some people may benefit from lysine supplements, such as athletes or people with certain medical conditions. For example, lysine supplements may be helpful in preventing and treating cold sores, as lysine has been shown to inhibit the replication of the herpes simplex virus. It is important to consult a healthcare professional before taking lysine supplements, especially if you are pregnant, breastfeeding, or have a medical condition.

Fun facts

Lysine was first discovered in 1889 by German chemist Ferdinand Heinrich Edmund Drechsel.

Lysine is often used in the food industry as a flavor enhancer and preservative.

Lysine has been studied for its potential to improve bone health, as it is involved in the absorption of calcium. However, the evidence for this use is limited.

Lysine has also been studied for its potential to improve athletic performance, as it is involved in muscle growth and repair. However, the evidence for this use is also limited.

Food high in Lysine

This list shows food that are top sources of Lysine and the quantity of Lysine in 100g of food

Lysine
RDA
2.2 g
105%
2.14 g
102%
1.93 g
92%
1.79 g
85%
1.79 g
85%
1.77 g
84%
1.73 g
82%
1.54 g
73%
1.38 g
66%
0.939 g
45%
0.766 g
36%

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine