Lysine
The collagen builder. Lysine is an essential amino acid—you must get it from food. It's critical for collagen synthesis (skin, tendons, bones), carnitine production (fat burning), calcium absorption, and immune function. Lysine is famous for fighting cold sores by competing with arginine, which viruses need.
Key Functions
Collagen Synthesis
Essential for making collagen. Without lysine, collagen can't be properly formed or crosslinked.
Carnitine Production
Lysine + methionine → carnitine. Carnitine shuttles fatty acids into mitochondria for energy.
Calcium Absorption
Helps body absorb and retain calcium. Important for bone health. Reduces calcium loss in urine.
Antiviral (Herpes)
Competes with arginine for transport. HSV needs arginine to replicate. High lysine inhibits outbreaks.
Immune Function
Needed for antibody production. Supports immune cell function. Wound healing.
Growth Hormone
May support growth hormone release. Often combined with arginine for this purpose.
Food Sources
High Lysine Foods
- Red meat: Beef, lamb (highest)
- Poultry: Chicken, turkey
- Fish: Cod, sardines, tuna
- Dairy: Cheese, yogurt, milk
- Eggs: Complete protein
- Legumes: Beans, lentils (for vegetarians)
Low Lysine (High Arginine)
- Nuts: Almonds, walnuts, peanuts
- Seeds: Sesame, sunflower
- Chocolate: Cacao is high arginine
- Grains: Wheat is limiting in lysine
- Gelatin: Surprisingly low in lysine
The Lysine:Arginine Ratio
For Cold Sore Prevention
Keep lysine higher than arginine. Avoid arginine-rich foods during outbreaks. Supplement lysine if needed.
Supplementing
500-1000mg daily preventive. Up to 3000mg during active outbreak. Take away from arginine foods.