L-arginine is a dietary supplement recommended not only for athletes but also for men struggling with potency. What is its chemical structure, what are its properties, and how should it be used to achieve the intended health benefits? We answer the questions most frequently asked by our readers!
Arginine what is it?
To explain what arginine is, we need to delve deeper into the structure of proteins. Proteins are high-molecular-weight structures that make up numerous tissues, including muscle. They consist of smaller components—peptides—that are built from the smallest molecules, or amino acids. Arginine is an organic chemical compound—an amino acid encoded by DNA. This means it belongs to the group of endogenous amino acids—produced by the human body. However, it is often classified as an exogenous amino acid, meaning it must be obtained from food. The term "semi-exogenous amino acid" also exists, meaning that the level of arginine production in the human body depends on the amount of the precursors necessary for its production—proline and glutamic acid—ingested from food. What is arginine? L-arginine is a type of arginine isomer found in the human body and exhibits biological activity. It is L-arginine that has a significant impact on the functioning of individual human systems, which we describe below.
Arginine properties
Among the many characteristics of arginine, its properties seem to be the most interesting from a supplementation perspective. It can be found in both animal and plant products – meat, peas, and soybeans. In these, it is always bound to other proteins. If you're wondering why arginine is so important in the human body, what benefits this compound provides, and when it's worth supplementing – read on!
When it comes to the endogenous compound L-arginine, the properties of this amino acid are very versatile – it participates in the urea cycle and the formation of nitric oxide. Due to these functions, arginine improves blood flow and circulation on a daily basis, dilating blood vessels, has antioxidant properties, lowers cholesterol, improves brain performance, and increases muscle efficiency.
Arginine action
Thanks to its versatile properties, and above all, its ability to produce nitric oxide, which dilates blood vessels, arginine has a beneficial effect on the transport of nutrients to muscles. In the case of arginine as a dietary supplement, this effect is evident, among other things, in improved circulatory system performance, which has a significant impact not only on building muscle mass and increasing the body's aerobic capacity but also on potency. If you're wondering how L-arginine can help you, its effects are particularly noticeable in men experiencing erectile dysfunction, primarily due to age. Nitric oxide dilates blood vessels, contributing to the filling of the corpora cavernosa of the penis with blood and promoting the maintenance of an erection. It also positively impacts the entire body's nutrient supply.
L-arginine in the morning or in the evening – dosage
L-arginine in the morning or evening? This question is asked by many people who would like to support their body's performance through supplementation with this compound. Due to the endogenous and exogenous nature of L-arginine, dosage should depend not only on the desired benefits, but also on diet and lifestyle. The daily requirement for this amino acid in men is estimated at 3-6 g. Since it is primarily obtained from food, the standard supplemental dose is 1.5 to 3 g per day. The best results are achieved when using L-arginine preparations before bed, but also before or after training, and before planned sexual intercourse if the result is improved erectile function.
How long should L-arginine be used?
When supplementing any compound, it's crucial to follow the manufacturer's instructions on the packaging. When it comes to supplements like L-arginine, how long should you take products containing it? To achieve improved athletic performance and enhanced sexual function, supplementation with this amino acid for 8-12 weeks is recommended.
L-arginine which is best?
The quality of dietary supplements is crucial when using short-term treatments aimed at specific results. Which L-arginine is best? When it comes to the form of administration, i.e., capsules or AAKG powder, simply choose the one that best suits your convenience and preferences. Arginine supplements should come from trusted manufacturers with a long-standing reputation. Market reputation and positive reviews. Choose a product with over 90% arginine, but also one with a dosing method that best suits your needs. For example, if you train, a good choice would be a smaller dose, taken two to three times a day, for example before and after training and before bed.
L-arginine for weight loss
If you're planning to start supplementing with a product like L-arginine, weight loss may be easier. It's not a typical fat burner, but it can indirectly accelerate the process. How? Thanks to increased circulatory capacity and better muscle blood flow, you can intensify your physical activity, especially endurance exercises, which contribute to, among other things, a slimmer figure.
L-arginine and hypertension
One of the most controversial issues surrounding this topic is L-arginine and hypertension. People suffering from this condition can use arginine as a safe, natural dietary supplement that dilates blood vessels, lowers cholesterol levels, and therefore lowers blood pressure. However, a history of heart attack is a contraindication to its use! It is essential to consult your doctor if you suffer from hypertension and are taking any medications to lower it.Arginine, which has a blood pressure-lowering effect, when combined with drugs that have the same effect, may cause this effect to accumulate and negatively affect health and well-being.
Where is arginine found?
This unique amino acid is found, as mentioned above, in many foods—both animal and plant-based. Where is arginine found? You'll find it in meat and seafood, but also in eggs and dairy products. When it comes to plant sources of arginine, which ones contain the most of it? Nuts, pumpkin and sunflower seeds, as well as legumes such as peas, lentils, and soybeans, lead the way. Both meat eaters and vegetarians and vegans can easily find a suitable form of arginine in dietary supplements.
L-arginine for women
L-arginine for women can also be a valuable way to enhance sexual function – it supports blood flow to the clitoris and increases sensitivity to stimuli. However, supplementation from non-food products is not recommended for pregnant or breastfeeding women. Arginine in cosmetics can strengthen the hydrolipid barrier and improve epidermal hydration, and even alleviate the symptoms of some dermatoses. Arginine for women can therefore be used not only as a dietary supplement but also in skincare products.
L-arginine reviews
For those who wish to start supplementing with L-arginine, reviews can be an important criterion for choosing a specific product. They are especially important if you want to purchase products from a specific manufacturer. It is generally considered a safe product that produces noticeable results in a short time, provided you follow the manufacturer's recommended dosages to avoid the side effects discussed below.
L-arginine side effects
When using too much of a supplement like L-arginine, side effects primarily result from combining it with alcohol. Consuming it, even in small amounts, should be strictly avoided. When it comes to the popular AAKG supplement for athletes, side effects include excessive vasodilation, which can lead to a sudden drop in blood pressure and fainting. People with allergies and liver cirrhosis may also react negatively to arginine supplementation. Taking a dose higher than the manufacturer's recommended dose may result in side effects such as diarrhea, nausea, abdominal pain, or headaches.
