What is l-arginine good for?
L-arginine for blood circulation
Specifically, L-arginine is converted into a chemical called nitric oxide by your body, and this chemical causes the blood vessels to expand, resulting in an improved blood flow.The same widening mechanism has been studied in people whose blood vessels have narrowed due to atherosclerosis. For this reason, L-arginine, together with l-citrulline, are the two most common ingredients in supplements sold for nitric oxide.
A 2021 meta-analysis looked at L-arginine and blood pressure through the same mechanism, and reported a reduction that was larger in women than in men. Research has also looked at L-arginine and aerobic and anaerobic performance.
L-arginine and blood sugar research
Furthermore, a 2017 study looked at L-arginine in middle aged adults with metabolic syndrome and impaired glucose tolerance, and reported improvements in both, which is why L-arginine keeps turning up in blood sugar research.When should I take l-arginine?
L-arginine is a popular supplement in the world of exercise, and a 2020 meta-analysis was performed to determine the best time for taking L-arginine when athletic performance is the interest. It was found that taking L-arginine between 60 to 90 minutes before exercise gave the strongest results in that study, so you may want to incorporate it into your pre-workout routine, depending on the timing.
Otherwise, being a single amino acid, it is recommended to take L-arginine between meals, on an empty stomach, in order to maximize absorption.
What else pairs well with l-arginine?
Also taken with vitamin C, for antioxidant effects
Cardiovascular research on L-arginine often sits alongside vitamin C, in particular due to the way in which L-arginine is studied for its effect on endothelial function, that is, the function of the inner lining of the blood vessels, together with vitamin C's antioxidant properties.Research reported that after one month of supplementing vitamin C and L-arginine, people recovering from COVID-19 infection showed changes in blood vessel function.
Also taken with L-lysine, for stress & anxiety
L-arginine also seems to pair well with another amino acid, l-lysine, and the research sits around collagen production, bone formation and the hormonal stress response in people with high trait anxiety. L-arginine and l-lysine are thought to have a synergistic effect when combined due to the way in which they share the same pathways in the body.That said, high levels of L-arginine could result in lower levels of l-lysine, as they compete for absorption, so it is advised to combine them in moderation.
Also taken with B vitamins and garlic extract, for cardiovascular health
Another study looked at combining L-arginine with aged garlic extract and vitamins B6, B9 and B12 in the context of atherosclerosis, the hardening and narrowing of the arteries due to plaque buildup. The study reported that the combination slowed the progression of the condition, alongside improvements in several other cardiovascular measures.Also taken with pine bark extract, for men's health
L-arginine has also been studied in combination with Pycnogenol, a particular formulation of pine bark extract, in men's health research. The trials reported improvements in erectile function among men aged between 25 and 45.Also taken with L-citrulline, for nitric oxide production
L-arginine and l-citrulline are two compounds which the body uses to produce nitric oxide, the chemical that relaxes and dilates the blood vessels. The two can frequently be found combined in supplements marketed as "nitric oxide boosters".Also taken with beet root extract, for athletic performance and blood pressure
L-arginine and beet root extract share a shelf because between them they cover heart health, blood pressure and athletic performance, and that combined purpose is what the pair is known for.What should I avoid taking l-arginine with?
Alcohol and l-arginine both widen blood vessels, so a drink in the same hour as the powder can drop your blood pressure further than either does alone and leave you light-headed. Keep the arginine for a meal without alcohol, and take extra care if a blood pressure medicine is already part of your routine.
What are natural sources of l-arginine?
If you are interested in obtaining your daily l-arginine through your diet, you can often find it in:
Who should avoid taking l-arginine?
Before taking l-arginine supplements, check with your trusted healthcare professional if any of the following apply to you:
- Herpes
- Recent heart attack
Herpes
L-Arginine feeds the same chemistry the herpes simplex virus uses to replicate, so if you get cold sores or genital outbreaks you may find them more frequent on a daily arginine dose, and lysine-rich food is the usual counterweight.Remember to always discuss any vitamins or supplements with your trusted healthcare professional if you are suffering from any health conditions.
Possible side effects of l-arginine
Possible side effects from taking l-arginine supplements may include (but are not limited to) the following:
- Diarrhea
- Bloating
- Low blood pressure
- Gout flare
If you are experiencing negative side effects from taking l-arginine supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with l-arginine
The medicines listed below are the ones most often named in interaction reports for l-arginine, but it is by no means a comprehensive list:
- Blood thinners
- Blood pressure medicines
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking l-arginine supplements.
Can I take l-arginine while pregnant or breastfeeding?
L-Arginine is a nitric oxide precursor, which is why it has been studied during pregnancy for blood pressure and pre-eclampsia, where the trials are small and the results mixed. So until more conclusive research surfaces, it is advisable to avoid taking it while pregnant.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store l-arginine?
For optimal shelf life, it is recommended to keep l-arginine supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
L-arginine data sources & further reading
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