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Arginine, an amino acid naturally found in various foods, has caught the attention of researchers for its many health benefits. When taken as a supplement, arginine can offer advantages like improved blood flow, better exercise performance, and faster wound healing.
What Is Arginine?
Arginine, or L-arginine, is an amino acid essential for numerous vital processes in the body, such as protein synthesis and metabolic function. It’s categorized as “conditionally essential,” which means that while the body can normally produce it, there are times—like during rapid growth phases, recovery from illnesses, or under certain stress conditions—when its production might not meet the body’s demands. In such cases, arginine needs to be supplemented through diet or nutritional supplements.
You can find arginine naturally in protein-rich foods like red meat, poultry, fish, and dairy products. It plays several critical roles in the body: aiding wound healing by supporting the body’s reparative mechanisms, assisting in the removal of toxins by enhancing liver function, bolstering the immune system, and regulating hormone activity. Arginine is also instrumental in the production of nitric oxide, a compound that dilates blood vessels to improve blood flow and circulation, which is essential for cardiovascular health.
However, not consuming enough arginine can lead to noticeable health issues. Symptoms of arginine deficiency can range from poor wound healing, which reflects the body’s struggle to repair itself, to hair loss and skin rashes, indicative of compromised nutritional status. Other signs might include constipation and fatty liver, pointing towards impaired detoxification and metabolism. Certain genetic disorders can interfere with how the body synthesizes or processes arginine, leading to a natural deficiency. Furthermore, conditions that exert additional stress on the body, such as infections, burns, or other forms of trauma, can drastically increase the need for arginine. If these increased needs are not met through dietary intake, a deficiency may become apparent.
Understanding the vital role of arginine and recognizing the signs of deficiency are crucial. This knowledge can guide individuals in adjusting their diet or seeking supplementation to maintain optimal levels of this important amino acid. Ensuring an adequate intake of arginine is not just about avoiding deficiency; it’s about supporting overall health and optimizing bodily functions.
What Are the Benefits of Arginine?
- Improves Blood Flow: Arginine converts into nitric oxide in the body, which expands blood vessels and improves circulation. [PMID: 34251644]
- Enhances Exercise Performance: Better blood flow means more oxygen and nutrients reach your muscles, helping you perform better in physical activities. Researchers suggest dosages “should be adjusted to 0.15 g/kg of body weight consumed between 60-90 min before. Ongoing Arginine supplementation should include 1.5-2 g/day for 4-7 weeks in order to improve aerobic performance, and 10-12 g/day for 8 weeks to enhance anaerobic performance.” [PMC7282262]
- Speeds Up Wound Healing: Arginine helps in the formation of collagen, a key component in skin, which can accelerate the healing of wounds. A review found that arginine supplementation along with other oral nutrition supplementation improved wound healing in older hospitalized or long-term care patients. [PMID: 31498170] A dose of 4.5 grams per day was effective in promoting the healing of pressure ulcers. [PMID: 22399084]
- Supports Immune System: This amino acid plays a role in immune function by supporting the production and activity of white blood cells. Researchers have found that arginine takes part in “metabolic pathways that profoundly affect immune cell biology; especially macrophage, dendritic cell and T cell immunobiology.” [PMC8257534]
- Reduces Blood Pressure: By improving blood vessel function, arginine can help maintain healthy blood pressure levels. [PMC8761475]
- Improves Sexual Health: The improved blood flow resulting from arginine supplementation has been shown to improve sexual function in some cases. [PMC8995264]
- Boosts Antioxidant Levels: Arginine can increase the body’s production of antioxidants, which help combat cellular damage caused by free radicals. In a study on sickle cell disease patients, low-dose oral l-arginine supplementation (1g/day for six weeks) was found to enhance antioxidant activity, increase red blood cell size, and reduce cell damage and red cell density, improving the overall health of red blood cells. PMID: 26051155
- Possibly *Harmful* to Kidney Function: Arginine plays a role in removing waste products from the body, so many people advocate for supplementation. However, animal models have found the opposite effect on kidney health. [PMC7851093]
- Relieves Migraines: Some studies indicate that arginine could be useful in treating headaches and migraines, likely due to its ability to improve blood flow. Chronic migraine patients showed low plasma levels of arginine. [PMID: 34677703]
- Improves Insulin Sensitivity: Arginine has shown promise in improving insulin sensitivity, which can be beneficial for people dealing with glucose control issues. One study showed, “L-arginine improves insulin sensitivity in obese patients and NIDDM patients as well as in healthy subjects.” [PMID: 9279534]
Food Sources of Arginine
Food Source | Amount of Arginine per Serving |
---|---|
Turkey Breast | 16g per 3.5 oz (100g) serving |
Chicken | 14g per 3.5 oz (100g) serving |
Pork Loin | 14g per 3.5 oz (100g) serving |
Pumpkin Seeds | 7g per 1 cup |
Lentils | 2.1g per 1 cup (cooked) |
Chickpeas (Garbanzo) | 2g per 1 cup (cooked) |
Almonds | 2.7g per 1 oz |
Dairy (Milk, Cheese) | Varies, around 0.2g per 1 oz |
Tuna | 5.6g per 3 oz (canned in water) |
Salmon | 4.9g per 3 oz |
Is Arginine Safe?
Arginine supplements are safe for most people when taken appropriately. They are widely used to support cardiovascular health, improve wound healing, and enhance athletic performance without significant adverse effects. Most healthy adults can safely consume arginine supplements within recommended dosages, as it is a naturally occurring amino acid in common foods. With proper guidance, arginine supplements can be a safe addition to a healthy lifestyle, helping to boost the body’s natural processes effectively and safely.
Medication Interactions with Arginine
- Blood Pressure Medications: Arginine may lower blood pressure, so taking it alongside medications designed for the same purpose could result in overly low blood pressure.
- Nitrates: Used for treating heart conditions, these can interact with arginine to cause blood pressure to drop too low.
- Viagra (Sildenafil): Both this medication and arginine can dilate blood vessels. Taking them together may amplify this effect, potentially causing issues like low blood pressure.
- Diabetes Medications: Arginine may affect insulin sensitivity, so combining it with diabetes medications might require adjustments to medication doses.
- Anticoagulants (Blood Thinners): Arginine can sometimes affect blood viscosity, so using it with anticoagulants like warfarin may increase the risk of bleeding.
- Immune-Modulating Drugs: Arginine can influence the immune system, which could interfere with medications that have immune-modulating effects.
Supplement Interactions with Arginine
- Blood Pressure Medications: Arginine may lower blood pressure, so taking it alongside medications designed for the same purpose could result in overly low blood pressure.
- Nitrates: Used for treating heart conditions, these can interact with arginine to cause blood pressure to drop too low.
- Viagra (Sildenafil): Both this medication and arginine can dilate blood vessels. Taking them together may amplify this effect, potentially causing issues like low blood pressure.
- Diabetes Medications: Arginine may affect insulin sensitivity, so combining it with diabetes medications might require adjustments to medication doses.
- Anticoagulants (Blood Thinners): Arginine can sometimes affect blood viscosity, so using it with anticoagulants like warfarin may increase the risk of bleeding.
- Immune-Modulating Drugs: Arginine can influence the immune system, which could interfere with medications that have immune-modulating effects.
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L-Arginine by Biotics Research
L-Arginine is one of the non-essential amino acids. Functionally, Arginine can support healthy immune and cardiac function, and promotes the synthesis of nitric oxide. Higher intakes of the L-arginine have been associated with lower levels of C-reactive protein (CRP). {Wells BJ, Mainous AG, 3rd, Everett CJ: Association between dietary arginine and C-reactive protein. Nutrition 2005; 21(2): 125-30.} In the American diet common sources of arginine include meat, poultry, fish, dairy products, eggs, and cereals. L-Arginine supplies 700mg of L-Arginine per capsule.
Suggested Use:
One (1) capsule three (3) times each day as a dietary supplement or as otherwise directed by a healthcare professional.
Serving Size: 1 Capsule
Amount Per Serving
L-Arginine HCl† … 700mg
Food First!
Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.
Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.
What To Eat
To Sum It Up
Arginine offers a wide array of health benefits, making it a versatile supplement for those looking to improve various aspects of their well-being. From enhancing blood flow and exercise performance to supporting immune function and wound healing, arginine packs a punch in multiple areas. However, like any supplement, it’s crucial to be aware of potential interactions with medications and other supplements. All in all, arginine stands out as a multi-benefit amino acid that has garnered attention for good reason.
This Article is Not a Substitute for Medical Advice
Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.