What is it?
Arginine, also known as l-arginine, is an essential amino acid - which are molecules that combine to form protein.
Amino acids, like arginine, are the building blocks of protein, protein is digested into amino acids and then absorbed by the body.
The body can make l-arginine naturally; however, dietary arginine is available in protein-rich foods like meat, poultry, dairy products, and can also be found in nuts, whole grains, pumpkin seeds, and watermelon.
Studies suggest additional oral l-arginine supplementation may be beneficial for a range of health benefits.
What does it do?
In the body, l-arginine is the precursor for nitric oxide, a neurotransmitter involved in supporting blood vessel expansion, healthy circulation, and encouraging healthy blood flow.
In addition, l-arginine evokes the release of human growth hormone (GH), insulin, and glutathione among others.
L-arginine is also required for the synthesis of creatine, an essential energy source for muscle contraction.
So, it plays an important role in many cellular functions, and biologically supports heart health, metabolic function, and cellular regeneration.
Why Do We Need Arginine?
L-arginine is involved in several biological functions such as wound healing, detoxification, healthy immune responses, and free radical scavenging actions.
Modern society is full of free radicals causing stressors - dietary, environmental, lifestyle, and endogenous toxins for example. A healthy American diet, and targetted eating plans such as the DASH diet can make sure you have adequate concentrations of arginine.
However, exogenous l-arginine supplementation can ensure the body requirement for adequate production of key cellular hormones and enzymes for all over health and wellbeing.
It has value for people who regularly exercise and are looking for a boost to support blood flow and circulation.
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What are the benefits of taking L-arginine?
Several human and animal studies have indicated that l-arginine supplementation has multiple beneficial pharmacological effects when taken in doses larger than normal dietary consumption. (SNAP).
There are arguable anti-aging benefits of l-arginine associated with its role in stimulating growth hormone and promoting healthy blood flow that can benefit heart health and overall cardiovascular function.
Due to it being a precursor to nitric oxide, arginine is associated with hundreds of cellular functions. L-arginine is a precursor to antioxidants and suppresses oxidative stress by stimulating the release of the powerful liver detoxification enzyme glutathione.
So maintaining healthy levels of arginine has a positive impact on health. (SNAP)
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How do you take l-arginine?
L-arginine is available in powder, tablet, capsule, topical cream, or infusion form.
Common dosages are between 1-3 grams per day and can be taken before workouts to support blood flow and circulation for a higher oxygenation experience in cardio.
What does the science say about l-Arginine and current health topics?
- Arginine stimulates the release of GH, which has the potential to help with muscle formation and strength (SNAP)
- L-arginine has been studied for its potential role in supporting people with heart disease (SNAP)
- Used and studied as an anti-aging supplement, to slow premature aging and encourage healthy cellular regeneration (SNAP)
- Oral l-arginine supplementation has been studied for its potential role in erectile dysfunction, however, dosage, age of men, and other factors impact results (SNAP)
- Studied for its role in vascular complications from diseases such as diabetes (SNAP)(SNAP)*
- There are studies that suggest that infusions of l-arginine may assist respiratory and pulmonary stress in sick patients* (SNAP)
- Several animal studies have reported l-arginine supplementation and weight loss (SNAP)
- Animal studies in salt reabsorption tested the impact of arginine and found l-arginine enhances Na reabsorption in the kidneys during low dietary salt intake but inhibits it during the high salt intake. This may have positive implications for more research into salt-sensitive hypertension. Infusion of arginine was also shown to increase renal blood flow in experimental animals (SNAP)
- Preliminary in vitro studies are opening the door for more clinical research into the possible impact of arginine supplementation in combination with lysine for the treatment of cold sores (SNAP)
Reports of efficacy in studies are all using doses higher than 1.5g up to 20g daily and vary greatly. More clinical studies in healthy people are necessary to get a complete picture of how taking l-arginine daily can benefit certain health conditions.
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What are the heart benefits of l-arginine supplementation?
A literature review of 7 meta-analyses showed higher concentrations of arginine are widely used to support people with heart disease.
Expanding from a review based on more than 600’000 individuals with hypertension, or presenting with an increase in blood pressure, showed a clinically significant reduction in systolic blood pressure and associated with a 14% reduction in stroke risk and a 9% reduction in coronary heart disease risk.
All participants were closely monitored by healthcare professionals and dosages were clinically high and varied.* (SNAP).
In vitro studies show the protective action arginine has on cardiovascular health, with low serum arginine levels increasing the risk of poor endothelial function and malfunctioning endothelial cells. (SNAP)
In one small human study of 14 patients with hypercholesterolemia aged between 22-48y, l-arginine infusion improved impaired endothelium-dependent vasodilation. (SNAP)
Will taking l-arginine make you last longer in bed?
L-arginine supplements have become popular with men looking for help with erections.
The pharmacological reason for this is unclear and may be due to its effect on vascular circulation and promoting healthy blood flow.
One small study reported that after one month of treatment with supplemental arginine in combination with pycnogenol, only 5% of study participants experienced better erections. But after three months of treatment, nearly 93% of men could experience a normal erection (SNAP).
Another study on natural therapies to address erective dysfunction highlighted l-arginine, along with Tribulus, Panax ginseng and pycnogenol showed to be impactful.
The mechanism of action remains unclear, however, each of these supplements helps to increase nitric oxide synthesis. (SNAP).
L-arginine for athletic performance
Taking supplemental arginine a couple of minutes before aerobic exercise helps to ignite the nitric oxide pathway to support tissue oxygenation and blood flow.
Its effectiveness may be tied to an increase in energy metabolism. (SNAP)
Arginine for weight loss
L-arginine supplementation may lower waist circumference compared to placebo. Several studies are available to support the anti-obesity effects of L-arginine.
A pilot study assessed that receiving 3 grams of l-arginine three times a day for 12 weeks, led to a significant reduction in waist circumference.
More in-depth analysis showed a positive effect on body weight only after arginine supplementation doses greater than 8 grams per day and longer than 8 weeks. Results were dependent also on a healthy diet and exercise program. (SNAP).
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Stamina
Oral arginine supplementation is popular among the fitness crowd who are looking for a boost in energy.
Researchers at the University of Exeter in England, in a 2010 study, found that oral supplementation of L-arginine at 6 grams per day, (tested against placebo), enhanced the production of nitric oxide in the body and could boost stamina during high-intensity exercise.
The study focused on males 19 to 38 years of age who consumed either a beverage with 6 g of L-arginine or a placebo one hour before exercise on a cycle ergometer.
The results suggested that the group with a higher concentration of arginine were able to exercise up to 20 percent longer due to enhanced exercise tolerance. (SNAP)
Is Arginine Supplementation Safe?
In animal studies, oral supplementation has shown to be safe and effective for up to 3 months (SNAP).
Human comparative studies have recorded that doses of 6g per day should be safely tolerated. (SNAP).
Dosages at the higher range in this article should not be attempted using oral supplemental dietary intake before consulting with a healthcare professional.
Special Precautions and Warnings
If you are currently taking any drugs such as viagra, or blood pressure medication, it is recommended to consult with your healthcare professional before taking l-arginine.
L-arginine may interact with some medications so you should always check before starting supplementation.
If you are pregnant or nursing, please consult with your doctor before introducing any new supplement to your diet.
Using l-arginine orally or topically is generally considered safe. Higher doses of oral l-arginine may cause minor side effects, such as nausea, abdominal pain, bloating, and diarrhea.
The U.S. Food and Drug Administration (FDA) does not monitor the safety or effectiveness of supplements, so it is important to choose a reputable brand.
To Recap
The presence of arginine in our body is an essential amino acid for many health processes. Oral l-arginine daily supplementation is considered safe for up to 3 months.
Here are 10 reasons to consider supplementing with l-arginine.
1. Energy metabolism
2. Healthy cellular and endothelial function
3. Immune support
4. Heart health
5. Tissue oxygenation and blood flow
6. Antioxidant and free radical scavenging
7. Endurance and exercise performance
8. Boost nitric oxide levels
9. Growth hormone production
10. Helps prevent premature aging
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Amanda Lovett-Jones is an Australian Naturopath, registered Herbalist and culinary medicine specialist. She lives with her family in Seattlke and owns a virtual natural therapies wellness clinic that targets and treats inflammation.
*These statements have not been evaluated by the Food and Drug Administration. Any statements or products mentioned in this article are not intended to diagnose, treat, cure, or prevent any disease.
