Arginine
The amino acid arginine is also known as L-arginine. It can be formed by the body itself, but during sports, hard work or certain diseases, there may be an increased demand. It is found in meat, fresh nuts, pine nuts, legumes and, for example, unpeeled rice.
If your body has too little arginine available, this can lead to reduced performance, sleep disturbances and much more. During an infection, after an operation and especially during hard training, the immune system and the entire body is particularly stressed. Therefore, the need here is higher than normal and a supplementation offers itself in these cases.
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- Buy arginine online
- Arginine intake and dosage
- Interesting facts about arginine
- What is arginine?
- Arginine as capsule or powder?
- Advantages of arginine at a glance
- What does science say about arginine?
- What makes a good arginine supplement?
- How does the amino acid arginine work?
- For whom is arginine suitable?
- Lose weight and fat with L-Arginine
- Food with Arginine
- Arginine alternatives
- Arginine side effects
- Buy Arginine
- The 9 most popular arginine supplements
Arginine intake and dosage
Intake
Arginine is offered as capsules, powder, granules and liquid. Which product you choose is a matter of personal taste. Capsules are the easiest to dose, but not everyone is a friend of the large capsules.
No matter which dosage form you choose, you should always take the dietary supplement with plenty of water.
Dosage
The dosage of arginine depends on your daily routine and the goals you have. Usually, the daily arginine dose is between 2,000 and 5,000 mg.
Often your stomach has to get used to taking supplements containing arginine. Therefore, we advise you to increase your daily dose of L-arginine slowly and to start by taking half in the morning and half in the evening. The correct dosage of arginine can be found in the manufacturer’s instructions of the respective product. Most athletes feel the positive effect of arginine from about 2 to 3 grams per day and rely on the intake of arginine 30 to 45 minutes before training. However, you should never take more than 15,000 mg (= 15 grams) of arginine daily, because this can lead to sleep disturbances, abdominal pain, diarrhea and nausea, among other things.
You should not exceed ten grams per day. Note that you can also take arginine through food.
Interesting facts about arginine
If arginine is written or spoken of without any further addition to the name, L-arginine is actually meant. L-arginine belongs to the proteinogenic, semi-essential amino acids. This means that arginine is produced to a certain extent by the body itself. However, since this is not always sufficient, it must be taken in additionally via food or also via dietary supplements.
What is arginine?
Arginine is a semi-essential amino acid. Semi-essential means that it is partially vital for humans. The human body produces the amino acid itself, but often not in sufficient quantities.
Arginine as capsule or powder?
The dietary supplement comes in different forms. All have advantages and disadvantages, so it’s a matter of personal taste which type you choose.
The cheapest is L-arginine in powder form. With the powder, you have the supplement in its pure form, which is quickly absorbed into the body. However, the powder has a taste that most find unpleasant and it is more difficult to dose. Capsules and tablets are already dosed and the taste is not as prominent. However, they are more expensive and difficult to swallow depending on the size of the capsule.
In addition to capsules and in powder form, L-arginine is also offered in liquid and granular form.
Advantages of arginine at a glance
The benefits of L-Arginine include:
- Performance enhancement in sports
- Regulation of blood pressure and stimulation of blood circulation
- Improvement of glucose metabolism and stimulation of insulin secretion (especially in diabetics)
- Release of growth hormones
- Support in protein formation
- Help in wound healing
- Regulation of cholesterol
- Promotion of tissue and muscle formation
- Increasing the breakdown of fat
What does science say about arginine?
Arginine also occupies science and research. In 1998, the researchers Ignarro, Murrad and Furchgott received the Nobel Prize in Medicine for their research results related to the amino acid. Pharmacologist Bernhard-Michael Mayer was awarded the Sandoz Prize for Biology by the Novaris Foundation in 1995 for his work. Professor Dr. Erich Roth of the University of Vienna has published a comprehensive paper on the use of the dietary supplement. This intensive scientific discussion shows how important L-arginine is for the body.
What makes a good arginine supplement?
When buying, you should make sure that you get a pure, natural dietary supplement. Some manufacturers add sugar, fat and other additives to the supplement to mask the unpleasant taste. This may seem reasonable at first glance, but often such substances are not good for your body and lead to side effects. They also make dosing even more difficult. You should also not take synthetically produced L-arginine.
How does the amino acid arginine work?
Arginine has numerous important tasks in the human body. Of all proteinogenic amino acids, L-arginine has the highest mass fraction of nitrogen. In addition, L-arginine is the sole precursor of nitric oxide, one of the smallest messenger substances in the organism. Nitric oxide keeps the vessels wide and supple – thus providing a massive muscle pump. Among other things, this improves blood circulation and oxygen supply. Studies have shown that arginine can even reduce high blood pressure via this vasodilatation. Some other effects are not yet scientifically proven conclusively, but by many athletes in practice tested and very much appreciated. L-arginine is said to have a performance-enhancing effect – especially during intense training phases. Arginine can also eliminate ammonia, the toxic by-product produced when proteins are broken down, by converting it into urea. Furthermore, arginine has a positive effect on the immune system, wound healing and the release of growth hormones.
For whom is arginine suitable?
The amino acid has multiple tasks in the human body. The dietary supplement can therefore be used for a wide variety of concerns and problems.
Especially often it is athletes who resort to the supplement. L-arginine promotes performance and helps build muscle. It is therefore just as suitable for endurance athletes as for strength athletes.
If you have problems with the cardiovascular system or suffer from vasoconstriction, doctors often recommend taking it, as the amino acid has a vasodilator effect and lowers blood pressure. Improvements can also be achieved in vascular diseases such as arteriosclerosis. The improved blood circulation and the increase in performance often have a positive effect on potency in men. In cases of tinnitus or after a hearing loss, the vasodilating property is also helpful.
The insulin regulation by L-arginine supports in diabetes and has a positive effect on blood sugar levels. After an operation or a severe injury, the amino acid helps with wound healing.
Arginine stimulates metabolism, inhibits fat accumulation and promotes fat burning. The dietary supplement is therefore ideal if you want to lose weight.
You suffer from insomnia and are often stressed? Then L-arginine can also help you by lowering the stress hormone cortisol.
The amino acid provides for the general well-being and supports the immune system.
Lose weight and fat with L-Arginine
Studies have shown that the daily L-arginine dose in combination with effective weight training can cause a significant reduction in body fat after about five weeks. Because in addition to promoting muscle growth, L-arginine contributes to fat reduction, as it supports the breakdown of lipids. So you can use L-Arginine also excellent during a diet.
Food with Arginine
There are many foods that contain chemically bound L-arginine in varying percentages. Nuts in particular are important arginine suppliers. But also for example chicken breast fillet, chicken egg, pork and salmon contain arginine.
Foods with the highest proportion of arginine:
- Pumpkin seeds
- Pine nuts
- Walnuts
- roasted peanuts
- dried peas
- unpolished rice
Arginine alternatives
A good alternative is citrulline. The amino acid acts like arginine, but in the long run more sustainable and effective. Another advantage is that it is usually better tolerated.
If you want to build muscle, BCAA is often recommended as an alternative. For weight loss, L-carnitine is recommended.
Arginine side effects
If you take only small amounts of the supplement, you usually do not have to worry about side effects. If you take larger amounts, especially if you take more than 10 grams daily, you may experience nausea, abdominal cramps, and diarrhea. A drop in blood pressure can also occur due to vasodilatation if the dosage is too high. Basically, you should consult with your trusted doctor when taking a dietary supplement.
Buy Arginine
The semi-essential amino acid L-arginine, often referred to simply as arginine, fulfills many important functions and tasks in the human organism. Even if a certain amount is absorbed through a balanced diet with meat, legumes and nuts, in some situations – especially during hard training – it makes sense to take appropriate supplements.
Before buying, you should think about whether you want to rely on the pure amino acid arginine or on arginine HCL. In addition, your financial means and especially your personal training goals are important when deciding which supplement you should order. However, quality should always come first, because after all you want to do something good for your body and support it during training.
Arginine can be bought as powder, capsules, tablets or pills. But also creams and patches are available, for example, if you do not want to take tablets, but do not want to do without the increased blood flow.
If you want to take advantage of the positive effects of L-arginine, you can either take the amino acid individually – or even better in combination with other amino acids and vitamins. L-arginine is the counterpart of L-lysine, which is why you should keep both amino acids in balance. Especially popular for muscle building is the combined intake of L-arginine and BCAAs.
The 9 most popular arginine supplements
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