L-Arginine: what is it for and how to take it for women and men

Arginine (diaminomonocarboxylic acid) is a non-essential amino acid that is important in the treatment of cardiovascular diseases.

It has anti-ischemic, antithrombotic, antiplatelet properties. Also, as a dietary supplement, it has found its use as a substance that stimulates erectile function in men. It enters the body with food or is synthesized from other amino acids.

Pharmacodynamics and pharmacokinetics

L-Arginine is a protein-forming amino acid and is the main source of production of NO (nitric oxide), a neurotransmitter and a powerful vasodilator .

Its action is aimed at maintaining an optimal concentration of cholesterol , which, in turn, has a beneficial effect on the functional state of the heart and blood vessels.

In men, with the use of El-arginine, blood flow to the genitals increases and the amount of seminal fluid increases, thereby creating optimal conditions for a long and stable erection, and normalizing the condition of the prostate gland as a whole.

In addition, L-Arginine:

• stimulates insulin ;
• helps to increase the level of somatotropin in the blood;
• production of somatotropin ;
• reduces the amount of fat deposits in the body;
• activates the wound healing process and accelerates recovery from injuries;
• stimulates natural detoxification methods and promotes the removal of ammonia ;
• plays an important role in the processes of collagen ;
• increases the activity of the immune system ;
• prevents the accumulation of mental and physical fatigue;
• takes part in the growth processes of muscle tissue cells;
• stimulates glycogen in muscle tissue and liver;
• promotes the release of lactogenic hormone , glucagon , adrenaline , peptide hormone somatostatin ;
• takes part in the formation of the amino acid ornithine , urea , creatine (a carboxylic acid that performs an important function in energy metabolism processes that occur in nervous and muscle tissues), arginine phosphate (a substance that is a carrier of a reserve form of energy);
• promotes dilation of coronary arteries by acting as a precursor to nitric oxide released from endothelial cells of the vascular walls;
• maintains blood pressure within the physiological norm;
• improves blood microcirculation and its rheological properties;
• ensures normal blood flow to the extremities;
• prevents the formation of atherosclerotic plaques .

Risks of shortage and excess

The minimum daily requirement for arginine is from 2 to 5 g.

Stress, atherosclerosis, hypertension and other factors can increase the body's requirements for amino acids. Signals of acute arginine deficiency can include heart failure, coronary artery disease, angina pectoris, growth retardation, and liver problems. Other symptoms: high blood pressure, impaired hormonal metabolism and obesity, early aging, poor brain function.

An excess of the substance can cause allergic rashes, hives, tremors in the arms and legs, and at the psycho-emotional level - nervousness and aggressiveness.

Indications for use

The product is recommended for use as an additional source of the amino acid l-Arginine .

Dietary supplements can be used as one of the components of metabolic therapy, for the prevention of a fairly wide range of diseases of internal organs, as well as to compensate for the deficiency of the substance in healthy people leading an active lifestyle.

Replenishing amino acids is especially important for people who:

• suffer from nervous disorders, dystrophy , heart and vascular diseases, anemia , chronic fatigue syndrome, epilepsy ;
• restore physical health after substance abuse or long-term adherence to a therapeutic diet.

The properties of arginine - namely, the ability of the substance to increase the level of creatine in muscle tissue - make it advisable to use dietary supplements in bodybuilding.

Daily norm

It is believed that the body of a healthy person should have from 50 to 150 micromoles of arginine. This serving is easily obtained from animal protein products. Approximately 5.5 g of amino acid per day is consumed by people whose diet includes a sufficient amount of fish and meat. Vegetarians should take care of additional sources of amino acids.

Through experiments, the approximate daily dose of arginine was established. However, the dosage depends on many subjective factors and ranges from 6-30 g of the substance per day. Usually, there is a recommendation to take about 6 g of the substance for adults, for children - about 4 g.

Arginine is sometimes called a semi-essential amino acid, because although the body produces the substance, there are cases when additional sources may be required (foods rich in arginine, dietary supplements). Increased doses of amino acids are primarily needed by people with serious illnesses and injuries, and children. In addition, during the first months, the body of newborns is also not able to produce its own reserves of arginine, so this amino acid is also essential for babies. After 35 years, the production of amino acids in the body also slows down.

Recent studies have shown that arginine is extremely useful for people with diseases that suppress the immune system (oncology, AIDS and others). But in these cases, as well as during periods of intensive growth, it can be difficult to “cover” the daily requirement of amino acids exclusively from food and by the body’s efforts. At this time, you can resort to the use of dietary supplements.

Contraindications

The use of dietary supplements is contraindicated in:

• individual intolerance to its constituent components;
• pregnant women and women who are breastfeeding;
• patients diagnosed with schizophrenia or other mental illnesses;
• for herpes .

According to experts, people who have currently been diagnosed with cancer , as well as children in the active growth phase, should also refrain from taking dietary supplements. The latter is due to the fact that the amino acid affects growth hormone and can provoke unwanted gigantism in the child.

It is prescribed with caution to patients with diabetes , as well as to patients who have impaired glucose tolerance : taking an amino acid can cause a hormonal shift, and this, in turn, can lead to a sharp increase in the concentration of glucose in the blood.

It should be noted, however, that daily intake of capsules in a dose of 1 g for 14-20 days in these groups of patients usually does not cause negative reactions from the body, and the substance is quite gently included in the metabolic processes occurring in it.

The use of dietary supplements is also recommended with caution in people with impaired electrolyte balance and kidney pathologies (including anuria ).

Contraindications and side effects of arginine

This amino acid can cause obvious harm only to persons who have certain disorders in the functioning of the body:

• liver dysfunction;
• schizophrenia and other central nervous system disorders;
• herpes (active);
• asthma.

The use of L-arginine in pregnant and lactating women and infants is contraindicated. The rest should be careful in the first days, since individual intolerance to this amino acid may occur. An overdose provokes the following side effects of arginine:

• weight gain;
• pressure drop;
• thickening of cartilage tissue;
• joint deformation;
• digestive problems;
• nausea, diarrhea.

Side effects

In some patients, taking L-Arginine may be accompanied by the following side effects:

• allergic reactions;
• increased risk of exacerbation of herpes virus infection ;
• impaired functioning of the immune defense (in case of long-term use);
• sleep disorders;
• increased excitability.

Under 18 years of age should not take capsules for a long time in a dose exceeding a few grams.

In patients suffering from arthritis and infectious diseases, taking the drug can provoke an exacerbation of the inflammatory process, so in such cases it is recommended to supplement therapy with Lysine or other antiviral components.

When the manifestations of any herpes virus infection , the use of dietary supplements is undesirable for the reason that viruses use arginine for their own replication.

Useful tips

The best price-quality ratio distinguishes the following products: “Arginine alpha-ketoglutarate” (Myprotein), “L-Arginine Alpha” (Pure Protein), “Arginine AAKG” (CULT), “Arginine AAKG” (Maxler); You can buy arginine in some pharmacies. The product produced by the American company Solgar enjoys a good reputation;

Fatty foods reduce amino acid intake to zero. Therefore, you should not take supplements before the feast. Do this 5 hours before or after;

Immediately after training, taking an amino acid will allow muscles to recover faster, and drinking it before bed will stimulate the synthesis of growth hormone;

When doing aerobic exercise to burn fat, it is better to use energy complexes that contain caffeine and carnitine.

Instructions for L-Arginine

The instructions for Arginine indicate that for an adult the daily dose of the substance is 3 grams. Usually it is divided into 2 or 3 doses, respectively taking 1.5 or 1 g in each of them.

Taking capsules should coincide with meal times. The duration of the course of using dietary supplements is from 14 days to 1 month. Repeated use is possible after 1-2 months.

How to take Arginine capsules for bodybuilding?

The daily dose of L-Arginine for athletes is from 3 to 9 grams. Despite the fact that a higher dose gives a more pronounced result (when taking 20 grams of the substance per day, the production of growth hormone increases by 60%), experienced bodybuilders still do not recommend taking more than 10 grams of arginine per day, since this can provoke hypotension . nausea , vomiting , diarrhea , weakness .

Some experts recommend calculating your own dosage using the formula: 115 mg of arginine per 1 kg of body weight. If at least one of the above side effects occurs, the dose is reduced.

Capsules are taken with plenty of liquid (at least 200 ml). It is allowed to take the product in combination with creatine .

You should drink dietary supplements before training, approximately 45-60 minutes before it starts. After this time, the level of NO becomes sufficient for muscle tissue to begin to be saturated with anabolic hormones , oxygen and amino acids .

Capsules should be taken on an empty stomach and in no case with fatty foods, as this will impair its absorption and negatively affect the effectiveness of the dietary supplement. Experts say that for the amino acid , it is necessary that at least five hours have passed since the last consumption of fatty foods.

Athletes who drink protein shakes before training are advised to take Arginine first and only then drink the shake.

After physical activity, dietary supplements are taken when it is necessary to increase the nutrition of muscle tissue, and for pumping. Consuming the amino acid before bed stimulates the secretion of growth hormone.

To avoid addiction, it is recommended to take breaks between courses of use.

Food sources

The best sources of arginine are protein-containing foods: meat, milk, soy, nuts (peanuts, walnuts, pine, almonds), pumpkin seeds, eggs, snails, peas.
Foods rich in arginine

Meanwhile, it is important to know that heat treatment of foods significantly reduces the level of arginine in food. Therefore, whenever possible, you should focus on raw foods. These could be walnuts or cashews, which contain a very high concentration of the substance.

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Arginine affects the secretion of insulin, glucagon, and growth hormone. Helps in rehabilitation after injuries, collagen formation and stimulation of the immune system. Increases the number of sperm and T-lymphocytes. Accelerates wound healing and prevents the formation of tumors.

Overdose

Exceeding the dose recommended by the instructions is not advisable. One of the signs of an arginine overdose is thickening of the skin. The phenomenon is reversible if the daily dose is reduced.

The instructions do not describe the symptoms of an overdose of L-Arginine, however, it is known that taking dietary supplements in high doses (more than 15 grams per day) can cause diarrhea , weakness , nausea , and hypotension .

There is also evidence that taking this amino acid can provoke a deterioration in the condition of the pancreas of pancreatitis have been recorded .

How does this amino acid work in our body?

To better understand the abilities of L-arginine, we must first understand how nitric oxide (NO) works in our body.

Nitric oxide is a type of naturally occurring active gas that is produced by both plants and animals.

It is formed using the amino acid L-arginine (making L-arginine its precursor) and is a byproduct that is formed through many different chemical reactions.

L-arginine is needed by endothelial cells (the cells that line the inside of blood vessels) to create enough nitric oxide to maintain free blood flow.

Nitric oxide improves blood circulation by affecting blood vessels. Therefore, if there is not enough nitric oxide in the arteries, the risk of a heart attack is much higher.

NO maintains blood pressure levels within normal limits by signaling the muscles in the blood vessels to relax, dilate, and allow blood to flow freely in the desired direction, as well as preventing the formation of blood clots and plaques.

Researchers suggest that as we age, the body's ability to produce enough NO in the arteries declines.

But fortunately, consuming enough L-arginine can improve nitric oxide abilities and also correct endothelial dysfunction. ()

The benefits of L-arginine don't end with the production of NO to improve blood circulation. You'll see further that L-arginine plays an important role in nervous system signaling, cell replication, and combating oxidative stress, which leads to various diseases and signs of aging.

Interaction

Dietary supplements should not be taken in combination with any other donors (including Nitroglycerin or Viagra ).

Often, various products contain both arginine and ornithine . Ornithine is a precursor of glutamic acid , proline and citrulline , and, like arginine, stimulates the production of growth hormone and insulin , protein synthesis, regeneration and restoration of liver cells, improves immunity and strengthens connective tissue, accelerates the process of burning fat in the body.

The simultaneous use of Carnitine , Arginine and Ornithine enhances these effects and stimulates weight loss.

Arginine: composition of drugs, active ingredients

Arginine is included in preparations used in sports nutrition as the main active ingredient. Its dosage is carefully calculated, so the amino acid content corresponds to the volumes that the athlete’s body needs. It is known that arginine is absorbed by the body rather slowly, not in full. That is why the preparations additionally contain special additives in the form of fruit acids or extracts. They improve the process of absorption of the substance, enhance the effect of arginine on the body, helping to obtain a sustainable effect more quickly.

special instructions

L-Arginine - what is it?

Wikipedia states that L-Arginine is an isomer of the aliphatic alpha amino acid arginine. Sports Wiki reports that the substance is used in sports nutrition as a nitrogen donor.

The amino acid is indispensable for children, since the child’s body is not capable of producing it, but for adults it is considered conditionally indispensable: as a rule, in weakened people and elderly people it is produced in very small quantities or not produced at all.

The benefits and harms of arginine

Amino acids are chemical components of simple protein molecules (proteins) and the starting material for the biosynthesis of vitamins , hormones , mediators , alkaloids , etc.

L-Arginine takes part in the formation of proteins and is considered the most powerful amino acid in immunology and cardiology.

Speaking about the dangers and benefits of arginine, it should be noted that sufficient intake of this amino acid is especially important for men. Seminal fluid consists of approximately 80% of this protein building material, so arginine deficiency often leads to infertility.

Arginine stimulates sperm production, which is used by doctors in male infertility treatment programs. Men with reduced sperm activity are often recommended to take dietary supplements with zinc .

Having the ability to relax the smooth muscles of the walls of blood vessels and increase their elasticity, the amino acid helps maintain their normal patency and ensures proper blood microcirculation.

In turn, the state of the cardiovascular system is closely related to reproductive function in men, where circulatory disorders are fraught with various kinds of sexual disorders.

For women, the substance is interesting primarily because, if you follow the rules of a healthy diet, it allows you to fight the problem of excess weight.

As in men, in women the product helps improve the health of the genital organs, prevents the appearance of benign and malignant neoplasms, cleanses blood vessels, reduces symptoms of depression , increases performance and overall endurance of the body.

Arginine is often called the “amino acid of youth.” This is due to the fact that it takes part in the production of many hormones. An organism deficient in arginine ages much faster.

The amino acid nourishes all tissues and organs of the human body, and also improves its blood supply and, in particular, the blood supply to the hair follicles. For this reason, cosmetologists often include it in hair health products.

A substance can cause harm to the body only in ultra-high doses and if there are contraindications to its use.

It should be remembered that a substance such as arginine works especially effectively when you give up psychostimulant drugs and alcohol, as well as with a normally organized sleep and rest schedule.

Arginine in food

What foods contain amino acids ? Primarily in seeds and nuts. In 100 grams of pumpkin seeds, for example, its content is 5.353 grams with a daily requirement of 6.1 grams.

Peanuts, sesame seeds, almonds, pine nuts and walnuts are also rich in them. From 600 to 1400 mg of the substance is found in various types of meat (most of all in pork, chicken and chicken fillet), liver, low-fat cottage cheese, and chicken eggs.

Sources of amino acids include peas, chocolate, corn, raisins, oatmeal, gelatin, snails, anchovies, tuna, shrimp, crab, raw salmon fillet, white fish, and flounder.

L-arginine: what foods it contains, what it is needed for

The amino acid arginine, according to scientists, is classified as partially replaceable (or conditionally essential): that is, it is produced in the body, but in small quantities.
Based on this, to maintain the desired level, arginine should be taken in the form of supplements or with foods that contain it. Arginine is found in the following foods:

• pumpkin seeds
• dried peas
• chicken fillet
• pork
• salmon fillets
• chicken eggs
• walnuts
• Pine nuts
• wheat flour
• brown rice
• corn flour
• cow's milk

By the way, there is a rather interesting formula for replenishing the amount of arginine in the body: drink a glass of cow's milk, eat 100 grams of chicken or pork meat and finish the meal with a 35 gram portion of pumpkin seeds.

Reviews about L-Arginine

It is quite difficult to find bad reviews about arginine. This is due to the fact that without this amino acid, by definition, the normal functioning of the human body is impossible.

Reviews indicate that taking arginine preparations ( L-Arginine Solgar , Vasotona , Nature's Bounty ) significantly improves overall well-being and improves mood. Doctors often include the drug in infertility treatment programs for men and women, as well as in programs for the correction of asthenic and depressive conditions .

L-Arginine for men is an effective remedy for normalizing the function of the prostate gland , for women it is an assistant in the fight against extra pounds, maintaining youth and vigor, as well as beautiful hair.

The amino acid was appreciated by cosmetologists and manufacturers of cosmetics, including it in various masks, shampoos and conditioners to strengthen weakened and damaged hair. For example, the L'Oreal company uses it as one of the components of the Elsev “Arginine Power” shampoo.

Alcohol compatibility

The amino acid should not be taken at the same time as alcohol, as ethanol destroys this substance. However, arginine is a hepatoprotector and protects the liver from the negative effects of alcoholic beverages. It can be taken during alcohol intoxication to quickly cleanse the organs of ethanol breakdown products.

Under conditions of intense physical and emotional stress, the body experiences a deficiency of L-arginine. To avoid deficiency, you can take a supplement containing this amino acid. But it is better to consult a doctor first, since only he can accurately develop a dosage regimen for the drug.

Rate this article. Tell us if you have ever taken arginine.

L-Arginine price

You can buy arginine 500 mg No. 50 from Solgar at a pharmacy for an average of 850 rubles. The price of arginine 1000 mg No. 90 is on average 1800 rubles.

The price of L-Arginine Solgar analogues - L-Arginine Natures Bounty and Vasoton (L-arginine) - varies from 250 to 700 rubles.

• Online pharmacies in RussiaRussia
• Online pharmacies in UkraineUkraine
• Online pharmacies in KazakhstanKazakhstan

ZdravCity

• Nature's Bounty L-arginine capsules 500 mg 50 pcs Nature's Bounty
  570 rub. order
• Doppelherz (Doppelgerts) VIP L-arginine capsules 900 mg 120 pcs.Queisser Pharma

  RUR 869 order

Pharmacy Dialogue

• Solgar (L-arginine caps. 500 mg No. 50)Solgar Vitamin and Herb

  RUB 865 order

• Doppelhertz Active L-Arginine capsules No. 120Queisser

  1020 rub. order

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Pharmacy24

• L-Arginine 500 mg No. 50 capsules Solgar Vitamin End Herb, USA
  355 UAH.order
• L-Arginine 1000 mg N90 tablets Solgar Vitamin End Herb, USA

  578 UAH order

PaniPharmacy

• Vansiton L-Arginine + L-Ornithine capsules No. 150 Ukraine, DelMas Ltd.

  219 UAH. order

• Solgar L-Arginine tablets 1000 mg No. 90, Solgar Vitamin and Herb

  665 UAH. order

• L-arginine caps. 1g No. 100

  302 UAH. order

• Solgar L-Arginine capsules 500 mg No. 50, Solgar Vitamin and Herb

  401 UAH order

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Composition and release form

Arginine is available in the form of capsules, tablets or injection solution. Tablets are sold in packs of 50. in a pack, capsules – 90 pcs. in a jar, solution for injection - in bottles of 20 ml. Ingredients: