The Importance Of Lysine + The Top High-Lysine Foods To Eat

If you remember back to high school biology class, amino acids are the building blocks of protein—one of the three macronutrients in the human diet, along with carbohydrates and fats.

Both plant and animal proteins are made up of 20 amino acids1. The human body needs all of them to produce the proteins required for optimal health.

Eleven of these amino acids are "nonessential" and are produced in sufficient quantities by your body. The remaining nine are "essential," meaning they must be acquired through diet since your body doesn't produce adequate amounts.

Among the essential amino acids are lysine and the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine. BCAAs are well-researched and championed nutrients by the fitness community for their role in muscle protein synthesis (MPS)2 and recovery3.

"The building and repair of tissue proteins is termed protein synthesis," Eric Williamson, Ph.D., R.D., a registered dietitian, exercise nutrition expert, and founder of Unlocked Fitness and Nutrition, tells mindbodygreen. "This process allows our body to replace damaged or dysfunctional organ tissues. It's also important to build muscle proteins in response to exercise for gains in muscle mass, strength, speed, and endurance."

Clearly, each of the 20 amino acids has unique properties, benefits, and roles. Like all other amino acids, lysine is essential for healthy growth, development, and functioning4. In addition, lysine is crucial for producing carnitine5, a vital compound in energy production that converts fat into energy.

An older study from 20076 found that most healthy adults require around 14 milligrams (mg) of lysine per pound (30 milligrams per kilogram) of body weight daily.

Lysine helps your body absorb calcium8, which is vital for strong, healthy bones. Also, lysine aids in the formation of collagen, a protein critical for bones and connective tissues.

Research12 shows that lysine is typically lower in plant-based proteins than animal-based ones. That's because most animal proteins are complete proteins (contain sufficient amounts of all nine essential amino acids), while many plant proteins lack some amino acids.

But that doesn't mean vegetarians and vegans can't get adequate lysine in their diet.

Strategically pairing plant-based proteins13 that complement one another's amino acid profiles to form complete proteins can help ensure you get enough of each essential amino acid, including lysine.

Additionally, supplementing with a high-quality vegan protein powder can help you meet your daily lysine intake.

Lysine is an essential amino acid required for proper growth, bodily functions, and energy production. It can also support bone health, boost the immune system, and promote muscle growth.

While lysine is typically found in animal proteins, plant-based eaters can get enough by combining high-lysine plant-based foods with other plant proteins. This will help ensure the consumption of complete protein sources and meet daily lysine requirements without any extra effort.