For many years now, cardiovascular disease has been one of the leading causes of death worldwide.
Increasing stress levels, demanding work conditions, and worsening diets are all taking a significant toll on our health today.
In our modern, ever-changing environment, supplementing your diet with proper nutrients can be the difference between flourishing health and vitality versus poor health and inability to meet the demands of today.
Let’s take a look at what L-arginine is and how it can help you live a healthier, more balanced life with the energy you need to thrive.
What is L-arginine?
Arginine is an amino acid, and the ‘L’ in the name refers to the chemical configuration of the molecule.
Amino acids are the building blocks of proteins, which are one of the three major nutrients we consume in our diet.
There are two broad types of amino acids — essential and non-essential. Non-essential amino acids can be made by the body naturally while essential amino acids have to be obtained from diet. Arginine is both.
Under normal conditions, the body can make arginine from a molecule called citrulline.
However, in diseased states (like trauma and critical illness) and certain physiological states (like pregnancy and growth in children), the requirement for arginine exceeds its natural production because the body requires extra protein.
Doctors can provide supplemental arginine to make up for this increased requirement.
What does L-arginine do?
Arginine has a wide range of functions in the body. These include:
- Regulation of blood flow
- Communication between cells
- Synthesis of other amino acids (like proline and creatine)
- Maturation of T-cells, which are a type of white blood cells
- Maintaining mitochondrial function
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What are the health benefits of L-arginine?
L-arginine has been studied in relation to a wide range of health benefits. Research has backed up some benefits, while the evidence for others is not so strong.
Most benefits of arginine result from its ability to convert into nitric oxide (NO) in the body. NO is a signaling molecule, and its main role is to dilate blood vessels, leading to improved blood flow and optimized blood pressure.
Reduction of blood pressure
People with hypertension (increased blood pressure) can benefit from arginine supplements, which have been shown to reduce both systolic and diastolic blood pressures.
Systolic blood pressure is the reading when the heart contracts, while diastolic pressure is measured while the heart is relaxing.
Numerous studies have demonstrated that both intravenous (IV) and oral arginine can cause significant reductions in blood pressure by converting into NO.
However, if you already take blood pressure medications, talk to your doctor before taking an arginine supplement because it can interact with your medications, leading to a dangerous drop in blood pressure.
Improved heart health
Ischemic heart disease results when the blood supply to the heart gets reduced. If the reduction is mild, patients experience chest pain (angina). If it’s severe, patients can get a heart attack.
Since arginine dilates blood vessels, it can improve the blood flow to the heart, potentially reducing the symptoms of ischemic heart disease.
However, we currently don’t have enough data on how long-term arginine supplementation might affect heart health and cholesterol levels, which is another major factor that determines heart health.
Enhanced athletic performance
Numerous studies have shown arginine to be beneficial for athletic performance.
For example, in a study with 9 men, drinking an L-arginine beverage 1 hour before intense exercise allowed for a longer duration of exercise, compared to placebo.
This is because L-arginine dilates blood vessels and improves oxygenation to the muscles.
Unfortunately, many other studies have failed to demonstrate a performance benefit with L-arginine. One cause may be the fact that most of the arginine you consume is rapidly inactivated by the liver. This is called first-pass metabolism.
Studies have shown L-citrulline supplements may be better at improving athletic performance. Citrulline is a precursor molecule to arginine and has been shown to raise arginine levels in the body.
If you’re considering an arginine supplement for athletic performance, combining it with a citrulline supplement is a good idea.
Improved insulin sensitivity
Insulin is the major hormone responsible for regulating blood sugar levels and when the body stops responding to it, people develop type 2 diabetes mellitus.
Nitric oxide is needed for body cells to respond to insulin, which is why arginine may help your body use glucose more efficiently.
There is some evidence that suggests long-term supplementation with arginine may reduce the risk of diabetes in certain populations.
Reduced erectile dysfunction
While numerous studies have demonstrated arginine’s effectiveness in treating erectile dysfunction, many others have not. More research is needed in this regard. This effect of arginine is again due to NO production, which relaxes the arteries feeding the penis.
It is believed that combining arginine with yohimbine hydrochloride and Pycnogenol (which comes from the pine bark of the Pinus pinaster tree) is more effective at treating ED than arginine alone.
Nonetheless, it’s important to talk to your doctor before starting an arginine supplement for ED, especially if you’re already taking medication for it.
How much L-arginine can I take a day?
The dosage of L-arginine depends on the purpose it's being used for.
For example, studies have found a dose of 1.5-5 grams a day to be helpful for ED. For preeclampsia (a dangerous increase in blood pressure during pregnancy), doctors use 3-4 grams a day.
Since arginine supplements are not regulated by the FDA, we currently don’t have recommended dosage and regimen for it. Still, a dose of under 9 grams a day should keep any adverse effects at bay.
If you’re taking any medications or suffer from a long-term medical condition, talk to your doctor about the ideal dose for you.
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Are there side effects of L-arginine?
While arginine supplementation is generally safe, sometimes it can lead to several mild symptoms like:
- Diarrhea
- Hypotension (abnormally low blood pressure)
- Allergies
- Asthma attack
- Gout
- Bloating
Serious side-effects include serious illness in children (which is why arginine is not recommended for children) and interaction with erectile dysfunction and blood pressure medications.
Some patients might also experience a herpes flare.
While these side effects might sound scary, they are rare and can be avoided by consulting a doctor when using arginine and using a sensible dose.
