Do you know the effects of arginine? The amino acid L-arginine, which you can find in foods and superfoods, has unchanged functions in the body. It enables the formation of nitric oxide , which several processes in Body affected. Which one? Read the article.
What is arginine?
Arginine is a semi-essential amino acid that you can find both in nutrition and in nutritional supplements. It is particularly taken by athletes because it is an amino acid that is involved in the formation of nitric oxide . It is also an important substance in diseases and chronic cases such as hypertension or type 2 diabetes.
Arginine is important to the body for several reasons. It is a substrate – needed for the formation of creatine , which is an important nutrient for the body because a lack of creatine can cause mental retardation. It is also required for the production of agmatine , a signaling molecule in the body and is also an intermediate product in the urea cycle together with L-ornitine and L-citrulline.
Arginine helps to form proteins in the body and stimulates the release of insulin [9]. As part of the nitric oxide cycle brings multiple beneffites for active people . This makes arginine a popular dietary supplement for athletes. This is also proven by research – from 5% up to 8% of athletes in NCAA (in English National Collegiate Athletic Association) supply arginine.
arginine sources
Arginine is particularly in meat , specifically in red meat, in cattle, such as in guinea pig and chicken breasts, in fish and dairy products. It is found in pumpkin seeds, soybeans, peanuts, spirulina in chickpeas and in the lentil. It is also made in the laboratory , as a drug or dietary supplement. The amount of arginine in some foods is listed in this table :
| Food | Amount of Argigin in 100 g |
|---|---|
|
Pork |
4841 mg |
|
egg white |
4813 mg |
|
Spirulina |
4148 mg |
|
Pumpkin seeds |
4033 mg |
|
3759 mg |
|
|
peanuts |
3349 mg |
|
soybeans |
3153 mg |
|
Beef |
2336 mg |
|
Chicken meat |
2159 mg |
|
To do a |
1794 mg |
5 positive arginine effects on health
The effects of arginine are with its ability to nitric oxide to form connects. It influences other processes in the body. Step by step we will introduce you to the individual benefits of arginine on health.
1. Supports blood flow in vessels
In the body, the amino acid arginine is changed to nitric oxide. This is an important neurotransmitter that aids in the release of blood vessels and also improves blood circulation. This is how it works as a prevention of cardiovascular diseases.
Some research shows that arginine can also flow of blood in blood vessels, that lead to the heart. This event can improve the signs of clogged arteries, chest pain or angina and coronary artery disease [7] . It contributes to people with peripheral vascular disease, i.e. with the disease the constriction of blood vessels and poor blood flow in the legs.
Second, research from 2016 showed that arginine did not improve the condition of blood vessels or function of the heart. But only in the case when the person has taken arginine in combination with standard healing after the infarction . This leads to the conclusion that if you have heart problems you should consult with your doctor about taking arginine.
2. Helps in curing erectile dysfunction
The aforementioned effects of arginine, such as better patency of blood vessels and blood flow – can affect men with erectile dysfunction to help. Many incidents of erectile dysfunction are related to heart disease. The problem with blood flow to the blood vessels can regulate blood flow to the penis, which can make erection difficult. {10]
Some research shows that supplements can improve blood flow . Because of this effect, doctors prescribe arginine to people with erectile dysfunction. The studies confirmed that the nutritional supplements containing arginine can help this condition in men with low nitrate levels. Research showed that L-citrulline can cure mild or moderate erectile dysfunction because the body changes L-citrulline to L-arginine . [12] [13]
3. Seems to be beneficial for patients with type 2 diabetes
The studies show that people with type 2 diabetes had lowered values of L-arginine against healthy values [14] . In patients metabolism of arginine has been damaged and therefore the delivery of L-arginine can help [15] molecular imbalance. Type 2 diabetes causes oxidative stress in patients. A study in humans confirmed that the delivery of argining can ameliorate this adverse effect of the disease.
The studies also showed that L-arginine indirectly activates SOD and therefore free radicals captured by protein that can reduce oxidative damage in the organism. The effect of arginine on nitric oxide levels lowers the damage from reactive oxygen types .
4. Strengthens immunity
The research showed that increased levels of nitric oxide supports the immune system. The nitric oxide can stimulate the immune system to with illnesses to fight. As we have already mentioned, arginine can support the formation of nitric oxide in the body and thereby strengthen the immune system .
5. Together with lysine can alleviate anxiety
A study experimented with combining arginine and lysine in healthy people with anxiety. The subjects was entered 3 grams of lysine and 3 grams of arginine daily. The results showed that people from the test group had elevated hormone levels in stressful situations. These hormones help to alleviate the feeling of stress in tested persons.
3 benefits of arginine for Athletes
When you take arginine, you want to take your performance capacity to the next level . When you’ve got strength training, enough sleep, and proper pre-workout supplements or protein, it’s time to find a supplement that can take you step further . Exactly such a dietary supplement is arginine or L-citrulin, which changes to arginine in the body. We are showing the benefits of arginine during sporting activity based on its effects.
1. Increases the speed of regeneration
You know the feeling when you had an extreme training in the fitness center and are the next day Are you very exhausted and need a few days for regeneration? These days arginine can help you because it increases nitric oxide levels. [23 ]
The nitric oxide supports the blood flow to the tissue and thereby also supports muscle regeneration. This process enables the delivery of larger doses of oxygen to the muscles. One of the factors of rapid recovery is that the muscles get enough nutrients and improved blood flow after a rapid exercise, and that makes a difference.
You can only achieve this effect if you have a high quality drink and don’t skip proper nutrition. You will notice the effect of arginine in your results , because with faster regeneration you can train more intensely and achieve your fitness goals.
2. Improves endurance and alleviates fatigue
If you are an endurance athlete, you will be happy about arginine effects. Endurance performance depends on the amount of oxygen delivered to the muscle tissue. The blood carries the oxygen and this can help you to train longer without feeling tired. The professional cyclists were tested in a study and the time was improved after exhaustion comes .
Some research has studied the form of arginine known as GAKIC (Glycine L-Arginine A-Ketose Caproic Acid). The people tested had increased their average performance in physical activity. At the same time higher resistance to fatigue and better performance.
3. Supports fat burning
L-arginine was used for its effects on fat reduction researched. The athletes who want to burn fat should supplement arginine. Research researched the influence of nitric oxide on glucose metabolism during exercise. The results showed that athletes who supplemented with arginine could transfer glucose to muscle cells faster.
The supplementation of arginine also has an increase in non-esterified fatty acids, such as glycerine im Body. This points to the utilization of fats such as energy source.
Optimal dose of arginine
The human body can produce arginine on its own, but only in a very small amount. For this reason we can supplement arginine and support the effects in the human body.
The average intake of arginine in of the diet is about 5.4 g per day [30]. The recommended daily dose of arginine is not exactly specified. The usual dose is from 3 to 6 grams, even if at doses up to 20 g no side effects have been proven.
But always check before the Arginine intake the recommended dosage on the packaging. We recommend take arginine with food to avoid laxative effects.
Side effects of arginine
The studies proved that the side effects of taking arginine for 3 months are very isolated. But can cause nausea, cramps, stomach pain, diarrhea or headache.
Arginine can alsoReact in combination with medication for low blood pressure or with medication for the heart or Viagra. If you are taking these medications, discuss your arginine consumption with your doctor. This also applies to pregnant and breastfeeding women – they should Do not take dietary supplements containing arginine (only after consulting your doctor).
We believe that you now know everything important about arginine , Its ingestion in diet and its supplementation. Arginine can have beneficial effects for you, can aid blood flow, can strengthen immunity and alleviate anxiety. It also brings Benefite to the patient with erectile dysfunction.
Athletes like its properties Arginine helps to improve endurance, accelerates fat burning and accelerates regeneration. In the comment, write your experience with arginine. And if you like this article, share it with your friends .
