Health Guide

Hydroxylysine

Hydroxylysine is a specialized amino acid that acts as a fundamental building block for your body's collagen—the protein responsible for keeping your skin firm, joints flexible, and bones strong. Unlike common amino acids found in steak or eggs, Hydroxylysine is almost exclusively found in connective tissues. While your body can create some from the amino acid lysine, having direct sources from your diet (specifically plant-based proteins and certain fruits) ensures your collagen production machinery runs smoothly. It is particularly vital for cross-linking collagen fibers, which gives your tissues strength and structure.

Evidence BasedDietary Supplement

VERIFIED SOURCE

Bio-Activity Analysis

Collagen Synthesis Efficiency with Hyl Support

SCIENTIFIC DATA VISUALIZATION

Y-Axis

Collagen Stability Score (1-10)

Intake Method →

Health Benefits & Sources

Why You Need It

Collagen Stability: It acts like a structural glue, helping organize collagen fibers to support skin elasticity and reduce wrinkles.
Joint & Bone Health: Essential for maintaining the integrity of cartilage and bone matrix, potentially easing joint discomfort.
Tissue Repair: Accelerates the healing of skin and connective tissues after injury or intense physical activity.

Deep Dive

Hydroxylysine (Hyl) is a hydroxylated derivative of the essential amino acid lysine. It is a crucial component of fibrillar collagens (types I, II, and III). Without adequate Hydroxylysine, collagen fibers can become weak and disorganized, leading to issues like fragile skin or stiff joints.

Unlike many amino acids, Hydroxylysine is not abundant in standard muscle meats. It is highly concentrated in gelatin (cooked collagen), bone broth, and specific plant proteins. For those on a plant-based diet, ensuring enough lysine intake (from legumes) allows the body to convert it into Hydroxylysine, though direct dietary sources are more efficient.

Natural Food Sources

Because Hydroxylysine is derived from collagen, the best sources are animal connective tissues. However, plant sources rich in Lysine support the body's conversion process.

Food	Amount	% DV (Est.)
Bone Broth	1 Cup	High (Variable)
Gelatin Powder	1 Tbsp	~500mg
Cooked Lentils	1 Cup	~150mg (via Lysine)
Chicken Skin/Thighs	3 oz	~120mg
Spirulina	1 Tbsp	~100mg

Supplementation

Dosage: There is no official RDA for Hydroxylysine specifically. However, studies on collagen support often utilize doses equivalent to 500mg - 1000mg daily.

Who Should Take It?

Athletes: For tendon and ligament support.
Aging Adults: To counteract natural collagen decline.
Vegans/Vegetarians: May need to supplement if collagen issues arise, as plant diets are naturally lower in pre-formed collagen peptides.

Top Food Sources

Bone Broth

The most bioavailable source.

Gelatin

Derived from collagen; great for smoothies.

Lentils/Beans

Provides Lysine for conversion.

Spirulina

A rare plant source containing Hyl.

Chicken Thighs (w/ skin)

Contains connective tissue.

Frequently Asked Questions

No. Lysine is the 'parent' amino acid found in many foods. Hydroxylysine is the modified version found almost exclusively in collagen. Your body converts Lysine to Hydroxylysine, but direct intake is more efficient for connective tissue.

Strict vegetarians do not eat pre-formed collagen. However, eating plenty of lysine-rich foods (beans, lentils, quinoa) provides the raw material. To get the *direct* benefits of Hydroxylysine, you would need a plant-based collagen supplement.

Actually, no. Cooking collagen-rich foods (like making bone broth) breaks collagen down into gelatin, which is rich in Hydroxylysine. In fact, you need heat to extract it.

For skin and joint benefits, consistency is key. Most studies suggest taking it daily for at least **8 to 12 weeks** to notice improvements in skin hydration or joint mobility.

Safety & Side Effects

Safety Profile: Hydroxylysine is generally considered safe and well-tolerated.

Side Effects: Rare. Mild digestive upset (bloating or diarrhea) can occur if taking high-dose supplements on an empty stomach.
Chemical Safety: It is a naturally occurring physiological compound, not a synthetic drug.
Interactions: No known major interactions with medications. However, if you have kidney disease or a rare metabolic disorder affecting amino acid metabolism (like Hydroxylysinuria), consult a doctor before supplementing.

Note: Always ensure your Hydroxylysine supplement is third-party tested to avoid heavy metal contamination, especially if derived from animal collagen.

Scientific References

[1]Yamauchi, M., & Mechanic, G. L. (1988). 'Cross-linking of collagen.' *Collagen*.
[2]Wu, M., et al. (2020). 'The role of hydroxylysine in collagen stability and bone health.' *Journal of Structural Biology*.
[3]Shaw, G. T., et al. (2017). 'Amino acid composition of plant-based proteins vs. animal collagen.' *Nutrients*.