L-arginine (or arginine) is an amino acid that is known to be the “building blocks” of proteins. We get arginine from our diet, especially protein foods of animal origin, including beef and other types of red meat, poultry, fish, eggs and dairy products.
In addition to being naturally present in a “whole protein” that provides all the essential amino acids we need, it is also produced in a laboratory setting, so it can be used to create supplements that benefit heart health, athletic performance, mental performance, and more.
While not exactly an essential amino acid — meaning the body cannot make its own, so must obtain it from an external source — L-arginine is considered an essential amino acid because it’s so important for many functions, but it’s usually found in the form of A small amount exists, especially as someone gets older.
What is arginine good for? One of the reasons people take supplemental arginine is because of its ability to improve blood flow and circulation.
In the body, it is converted into nitric oxide, which opens blood vessels wider. This has multiple benefits, such as improved heart and brain health.
Another important aspect of L-arginine is that it stimulates the production of certain hormones, notably the beneficial human growth hormone and insulin, which help introduce glucose into cells for growth and energy output.
This is one of the reasons it is thought to improve physical performance, endurance and strength.
L-arginine differs from arginine vasopressin (AVP), an antidiuretic hormone in humans and most mammals that promotes water reabsorption and increases blood pressure.
Research shows that the benefits of L-arginine include:
fight inflammation
Reduce the risk of hardening of the arteries and heart attack
repair blood vessels
Fights Congestive Heart Failure and Coronary Artery Disease
Help lower high blood pressure
Improve athletic performance and high-intensity exercise endurance
boost immune function
Reduce muscle pain (especially in the legs caused by blocked arteries)
Improve kidney function
Improve mental ability
fight dementia
Corrects impotence, erectile dysfunction and male infertility
Prevent the common cold
To gain a deeper understanding of L-arginine’s function, it helps to understand how nitric oxide (NO) works in the body.
Nitric oxide is a natural reactive gas produced by both plants and animals. It is produced using L-arginine and nitric oxide synthase (which makes L-arginine its precursor) and is actually a by-product formed from many different chemical reactions.
Endothelial cells (the cells inside all blood vessels) need L-arginine to form enough nitric oxide to keep blood flowing freely.
Nitric oxide improves circulation by dilating blood vessels, so when people don’t have enough blood in their arteries, they have a higher risk of heart disease.
NO keeps your blood pressure levels within the normal range by signaling the muscles in your blood vessels to relax, dilate, and let blood pass, while also preventing the formation of blood clots and plaque.
Research shows that as he or she ages, his or her ability to produce enough NO in the lining of the arteries decreases. Fortunately, getting more L-arginine through arginine supplementation or dietary arginine can help boost nitric oxide capacity and correct impaired endothelial function.
However, the benefits of L-arginine go beyond producing NO to aid circulation. As you’ll see, it plays an important role in nerve signaling, cell replication, and fighting oxidative stress that leads to disease and signs of aging.
1. Improves Heart Health
Studies have shown that L-arginine helps reduce inflammation and improve the health of the cardiovascular system, which is why oral L-arginine supplements are some of the most popular types recommended by cardiologists.
For people with high risk factors for coronary heart disease, these supplements can be an effective way to prevent heart attack or stroke.
Some of the ways L-arginine improves cardiovascular health include:
May help prevent high blood pressure (although overall results are mixed)
Improve blood flow in people with blocked arteries (coronary artery disease)
Lower cholesterol and triglyceride levels
Help relieve congestive heart failure
Improve stamina
Reduce symptoms associated with interruption of blood flow from the heart to the extremities (called lameness)
Lower fasting blood sugar
It is also commonly used to treat chest pain (angina) because nitric oxide works to prevent blood clots (thrombosis) from cutting off the blood supply. Some studies suggest that supplementing with two to three grams of L-arginine daily can resolve nitrate intolerance in most people with angina.
Finally, arginine can safely improve exercise performance in people with low endurance, circulation problems, and a history of heart disease.
2. Reduces inflammation and fights the effects of aging
Aside from heart health, one of the main benefits of L-arginine is fighting disease-causing inflammation and boosting immune function.
Due to its action on an enzyme called superoxide dismutase (SOD) as well as other antioxidant mechanisms, it has been found to have substantial free radical scavenging abilities. Often used in combination with antioxidants like vitamin C and omega-3 fish oil supplements, it helps slow the aging process and prevent many chronic diseases.
L-Arginine also positively affects central nervous system and immune system function, as in the brain, NO acts as a neurotransmitter and protector against external threats.
It helps detoxify the body and can even reduce ammonia levels in the blood, which is why it is sometimes used to treat people with metabolic problems and damaged urinary tracts, where ammonia is excreted from the body. Ammonia (ammonium hydroxide) is a product of the body’s breakdown of proteins and is one of the causes of tissue necrosis that leads to cell destruction and inflammation.
3. Improves Athletic Performance, Strength, and Recovery
L-arginine is known to be effective at improving blood flow, which means it helps bring nutrients and oxygen to muscle and joint tissue. This means that with the help of L-arginine, you can enjoy more of the benefits of exercise, possibly at a higher intensity and with less pain.
It can increase heat and circulation in damaged joints or cold hands and feet, especially in people with complications from other health conditions, such as poor blood flow, arthritis, or diabetes.
Some studies show that it improves walking distance and reduces muscle soreness, including in people with intermittent claudication (narrowing of blood vessels in the legs and feet caused by fat deposits).
It is used by the body to increase the production of human growth hormone, prolactin and several amino acids – including creatine, L-proline and L-glutamic acid.
Studies have shown that arginine can improve glucose tolerance and sensitivity to insulin, just like exercise, by allowing more glucose to enter cells.
L-arginine’s role in metabolic health is important for building strong muscle tissue, fighting inflammation that causes bone and joint pain, repairing damage, and general nervous system function.
It has also been shown to help increase fatigue time in athletes and increase tolerance for high-intensity exercise.
There is also evidence that it may aid in bodybuilding, athletic performance and increase muscle mass. Some research suggests that supplementation can increase plasma insulin and help build stronger muscles, even when you’re resting because of its effects on your body’s capillaries. These hormonal changes affect your metabolism in a positive way by helping to repair, build and maintain the youthful foundation of your musculoskeletal system.
Some studies have found that taking 5 to 9 grams of L-arginine supplements daily can significantly increase growth hormone levels.
In most cases, arginine increases resting HGH levels by at least 100% (by contrast, regular exercise increases HGH levels by 300% to 500%). Even more powerful is the combination of L-arginine plus exercise.
4. Improve immunity, help prevent infection and speed up healing
Low circulating L-arginine has been found in some patients with disease, trauma and cancer. It is thought that certain immune system suppressor cells, known as MSCs, may cause arginine deficiency or low levels of circulating in the blood.
This is problematic because the immune system’s protective lymphocytes and T cells rely on arginine to protect the body.
L-arginine, used with omega-3 fish oil and other supplements, can reduce the risk of infection (especially respiratory infections or lung problems), improve wound healing, and reduce recovery time after cancer, disease, or surgery.
It is sometimes added to topical ointments used to treat wounds for the following reasons: it helps keep blood flowing more freely, fights pain and swelling, forms L-proline, which is important for collagen synthesis in the skin, and increase antioxidant activity.
It’s also used to improve protein function, help heal burns, and may even help fight tooth decay and tooth decay. Although more research is still needed, because of its immune-boosting properties, L-arginine is commonly used in people cured of chemotherapy or surgery, viruses and infections, including HIV.
5. Helps Treat Erectile Dysfunction and Infertility
What is the role of L-arginine in sex? Numerous studies have shown that in addition to enhancing blood circulation, L-arginine is also involved in the proper cellular replication process.
This means that the benefits of arginine for men include improved sperm production and motility.
Men who deal with cardiovascular problems related to low levels of nitric oxide in the blood are more likely to experience erectile dysfunction and fertility problems because erection requires smooth muscle relaxation triggered by nitric oxide. While not effective for every man, studies have shown that a high percentage of male infertility cases (up to 92% according to some studies) can be treated with L-arginine supplementation in combination with other dilators, antioxidants or anti-inflammatory drugs combination therapy.
Some studies have shown that high stress levels can reduce the presence of L-arginine in the sperm production pathway, so stressed men in particular may benefit from supplements.
The combination of L-arginine, L-glutamic acid, and yohimbine hydrochloride is commonly used to treat ED and appears to be more effective than L-arginine alone. In fact, many of the most commonly prescribed ED medications work similarly to L-arginine by increasing nitric oxide production.
The standard arginine dose for the ED is about 3 to 6 grams per day (divided into two doses).
Even women can get better reproductive help from L-arginine – doctors sometimes prescribe topical creams containing this amino acid to help heal sexual problems and naturally treat infertility in both sexes because it Can improve the circulation of genital tissues.
In addition, there is some research showing that simultaneous treatment with N-acetylcysteine (NAC) and L-arginine can help naturally balance hormones and restore normal sexual function in women with PCOS and estrogen imbalances .
Other studies have shown that L-arginine when used with herbs such as chaste berries, green tea extract, and antioxidant supplements can improve pregnancy rates in women who have difficulty conceiving.
Risks, Side Effects and Interactions
While it’s generally safe, there are some potential L-arginine side effects to be aware of, considering it’s a natural amino acid. If you have a history of heart disease, low blood pressure, diabetes, kidney problems, or an active virus (such as herpes or shingles), it is not recommended to consult your doctor before taking supplements.
There is some research suggesting that taking arginine supplements after a heart attack can be dangerous. Because this supplement has the potential to cause complications in people with a history of heart disease, avoid taking arginine supplements if this applies to you.
Is L-arginine safe to take daily? It is harmless to consume it from natural food sources, but high daily doses may complicate your condition, especially if you are taking other medications or a range of supplements.
Discuss with your doctor what dose might be most beneficial to you and whether you should be concerned about adverse effects based on your current situation.
If you are generally healthy and take a dose of about 1 gram per day, you may still experience short-term side effects such as abdominal pain, bloating, diarrhea, gout, worsening allergies or asthma, and low blood pressure.
This supplement also has the potential to cause allergic reactions or increase swelling of the lungs and airways, so people with allergies or asthma should use L-arginine with caution.
Lastly, L-arginine appears to be safe for pregnant women and even children, although there isn’t much research into the effects in these populations, so it’s best to stick to a low dose or seek medical attention.
top food
Everyone produces some L-arginine on their own, but how much depends on factors such as your age, inflammation levels, heart and arterial condition, gender, diet quality, and genetics.
Some reasons some people may not be producing optimal levels of L-arginine include:
Eat a vegetarian/vegan diet low in complete protein sources
Difficulty in protein metabolism due to indigestion
High levels of oxidative stress caused by free radicals (due to diet, stress or pollution)
smokes
genetic factors
Which foods are high in arginine? Essentially, any food high in protein will provide some L-arginine, but denser protein sources are best.
To help your body make and use more L-arginine and nitric oxide naturally, focus on a diet based on whole, real foods—especially “clean” protein sources that provide full Orientation of amino acids.
Complete proteins are the most beneficial because they provide not only L-arginine, but all the other acids needed to aid muscle tissue growth and proper neurotransmitter function.
Wild fish such as nutrient-dense salmon are an especially good choice because, in addition to L-arginine, it provides anti-inflammatory omega-3 fatty acids that further help maintain cardiovascular health.
If you are a plant-based dieter or have symptoms of lactose intolerance, other ways to get more L-arginine in addition to animal protein include eating nuts, seeds, coconut products, sea vegetables, or whole grains and legumes in moderation .
Some of the top arginine-rich foods include:
cage free eggs
Dairy products, such as fermented yogurt, kefir, and raw cheese (choose organic and raw dairy when possible)
Grass-fed beef or meat and pasture-raised poultry (including turkey and chicken)
Liver and organ meats (such as chicken liver pate)
wild caught fish
sesame seeds
pumpkin seeds
sunflower seeds
Seaweed and Sea Vegetables
Spirulina
Brazil Nuts
Walnut
almond
coconut meat
Supplementary dose
While it’s always best to get your nutrition from natural food sources whenever possible, L-arginine is also sold as an over-the-counter and prescription drug, including capsule/pill form and L-arginine powder.
This amino acid is considered “semi-essential” because many people get enough of it from their diet alone.
Doctors sometimes prescribe high doses of L-arginine and other supplements for a variety of ailments, including heart disease, migraines and infections, and even for the side effects of diabetes, HIV or cancer.
Other supplements often used with arginine include citrulline, ornithine, and arginase. Arginase converts L-arginine into L-ornithine and urea, and agmatine is a chemical that is naturally produced from arginine.
The recommended dosage of an L-arginine supplement depends largely on the condition it is used to treat.
For example, to help with heart disease or erectile dysfunction, 3 to 6 grams per day can be taken (in two doses), while to improve athletic performance, doses of up to 9 grams per day are not uncommon.
For generally healthy adults looking to prevent inflammation and benefit from improved circulation, the usual recommended dose is about one gram (1,000 mg) per day.
Higher doses obviously come with more risk of side effects—plus, some studies suggest that more isn’t always better when it comes to L-arginine’s function within blood vessel walls.
final thoughts
L-arginine is an amino acid that we get from our diets, especially animal sources of protein foods, including beef and other types of red meat, poultry, fish, eggs, and dairy.
Studies have shown that arginine benefits heart health, reduces inflammation, combats the effects of aging, improves exercise performance, boosts immunity, helps prevent infections, speeds healing, and helps treat erectile dysfunction and infertility.
Everyone produces some L-arginine on their own, but how much depends on factors such as your age, inflammation levels, heart and arterial condition, gender, diet quality, and genetics. Some reasons some people may not be able to produce optimal levels of L-arginine include eating a vegetarian/vegan diet, inadequate sources of complete protein, poor digestive health that leads to difficulties in protein metabolism, high levels of oxidative stress caused by free radicals stress (due to diet, stress or pollution), smoking and genetics.
To help your body make and use more L-arginine and nitric oxide naturally, focus on a diet based on whole, real foods—especially “clean” protein sources that provide full Orientation of amino acids.
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