What is L-arginine?
L-arginine is an amino acid that helps the body build protein.
It also releases nitric oxide into the bloodstream. According to a 2016 review, nitric oxide can dilate blood vessels in the blood, which may help with certain circulatory conditions.
This substance also stimulates the release of insulin in the body.
Under typical circumstances, the human body produces L-arginine naturally. People can also get extra L-arginine from their daily diet.
Food sources such as red meat, fish, dairy products, and eggs contain small amounts of L-arginine, which can help the body replenish essential resources. Plant sources include pumpkin seeds, soybeans, lentils and chickpeas.
Sometimes, a person's need for L-arginine may exceed their body's ability to naturally produce or consume it. This is often the case for older people or people with certain medical conditions.
In these cases, doctors may prescribe artificial L-arginine in the form of oral medications, injections, or creams. Increasing your intake of L-arginine may benefit a variety of underlying health conditions.
Some people take L-arginine as a supplement. However, as with any supplement, people should use it with caution.
Although moderate doses of L-arginine are considered safe by health care professionals, overdose may cause serious side effects, including death. It's also important to understand how supplements interact with the body and other medications before taking them.
Benefits of L-Arginine
L-arginine does two things: It converts into nitric oxide and helps the body build protein.
These effects provide L-arginine with a range of potential benefits, including:
- Support heart health
- Reduce chest pain
- Help build muscle
- repair wounds
- Improve male fertility
While there are many claims about the benefits of L-arginine, not all of them are backed by scientific research.
Examples of scientifically researched benefits and uses of L-arginine include:
- Growth Hormone Reserve Test: Healthcare professionals use L-arginine in this test to stimulate the pituitary gland. These tests can help determine whether a child is producing adequate levels of growth hormone.
- Reduces high blood pressure: A 2021 meta-analysis showed that L-arginine can help reduce high blood pressure.
- Corrects hereditary disorders of urea synthesis: The body uses arginine in the urea cycle to produce urea, a component of urine. The body may use it to correct certain genetic diseases.
- Prevents heart disease: According to a 2019 meta-analysis, L-arginine may help prevent heart disease caused by narrowing of blood vessels.
- Treating Erectile Dysfunction: Low levels of L-arginine may be associated with erectile dysfunction (ED). Researchers speculated in a 2017 study that this may be partly due to narrowing of blood vessels. People often take L-arginine supplements to treat ED, sometimes along with other treatments such as sildenafil (Viagra).
- Relieves digestive tract inflammation in premature infants: L-arginine may help prevent necrotizing enterocolitis, a serious disease in premature infants, according to a 2017 study.
- Reduces the risk of type 2 diabetes: Because L-arginine can help lower blood sugar, it may help control blood sugar in people with diabetes. A 2018 study found that taking L-arginine could reduce the risk or delay the onset of type 2 diabetes.
- Treats Peripheral Artery Disease: Because L-arginine has the effect of dilating blood vessels, it may be helpful for people with peripheral arterial disease.
- Treating pregnancy complications: L-arginine may help treat pregnancy complications, including preeclampsia, gestational hypertension, or high blood pressure.
- Improves exercise performance: Results from a 2020 study suggest that L-arginine supplements may have a positive impact on aerobic and anaerobic exercise performance.
Additionally, L-arginine can help with many other health issues. However, more research is needed to evaluate its potential to:
- heal wounds faster
- relieve anxiety
- Improve breathing in people with respiratory diseases
Researchers are also interested in exploring several other areas of L-arginine and its effects on the human body.
With this in mind, anyone interested in taking L-arginine needs to discuss the potential benefits and risks with a doctor before use.
Individuals should also fully understand and check the manufacturer's claims about their products before using them. The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements as drugs, so they may sometimes contain more or less than the dose stated on the label or bottle.
L-arginine side effects
There are some potential side effects to consider when taking L-arginine as a supplement. Some of the more common and benign side effects may include:
- nausea
- diarrhea
- abdominal bloating
- stomach ache
However, L-arginine can cause some serious complications.
Risks and complications
L-arginine may have some potentially serious risks in certain people.
These can include:
- Lower blood pressure
- Increased risk of death after heart attack
- Interactions with certain medications, including sildenafil (Viagra) and blood pressure medications
- Long-term supplementation may cause kidney damage
- Potential to stimulate tumor growth
Although there are risks associated with using L-arginine, most studies show that small doses of L-arginine are safe for most people. However, the FDA does not monitor the safety or effectiveness of supplements, so it is important to choose a reputable brand that has been third-party tested.
Supplements can be purchased online, but as with any supplement or medication, the risks may outweigh the potential benefits. Therefore, you should consult a doctor or nutritionist before taking L-arginine.
safe daily intake
The amount of L-arginine a person should take depends on their age, existing health conditions, and the reason for supplementation.
A 2018 study of 142 participants determined that doses of L-arginine up to 30 grams (g) per day were safe for most adults. Study participants tolerated 15-30 grams of supplementation with no adverse effects.
drug interactions
Some medications and supplements may interact with L-arginine. People who are taking other medications or have health problems should consult their doctor before taking supplements.
Natural Ways to Get Enough L-Arginine
One of the main benefits of getting L-arginine through your diet is that it's difficult to get too much. As a result, people can often avoid some of the side effects of consuming excess L-arginine.
On the other hand, food consumption alone may not provide enough L-arginine to meet a person's needs. Therefore, individuals should discuss their options with their doctor before changing their diet.
The best natural sources of L-arginine include high-protein foods. For some people, animal proteins, such as red meat, chicken and turkey breast, pork loin, and dairy products, may be the main sources of L-arginine.
For people who don't eat meat, plant-based proteins that contain L-arginine include lentils, chickpeas, peanuts, pumpkin seeds and soybeans.
People who find that they don't get enough L-arginine to meet their needs may want to change their diet and add protein-rich foods.
A nutritionist or doctor may be able to recommend meal plans to increase a person's natural intake of L-arginine before they need to take supplements.
generalize
L-arginine is an amino acid required by the body to function properly. A person can obtain it through dietary intake of animal-based proteins and some plant-based proteins. Individuals can also take L-arginine as a supplement.
Taking L-arginine supplements can support heart health, lower blood pressure, lower blood sugar, support athletic performance, and more.
However, side effects of these supplements may include gastrointestinal problems and interactions with medications. Therefore, it is best to consult your doctor before taking it.
