L-Arginine

What is L-Arginine?

L-Arginine is an amino acid or a proteinogenic alpha-amino acid, which has a stimulating effect and dilates the vessels. This releases a pleasant feeling and the so-called "pump" in the athlete, which is characterized by a plump appearance. It is a semi-essential amino acid, which is produced by the body of an adult, but does not cover the daily needs of an athlete.

Arginine is an essential amino acid for infants and children, and a non-essential amino acid for adults. Arginine is particularly rich in nitrogen and can be formed from many proteins. Arginine was first isolated from animal antlers in 1895. In mammals, it plays an important role in urea synthesis. Adult animals and humans can synthesize arginine from glutamic acid. Arginine is involved in a number of body functions. It is a precursor (precursor) for nitric oxide, which is needed, for example, for the regulation of blood vessels or blood circulation and for the transmission of neurons in the brain. Arginine improves the pumping action of the heart. It further contributes to the formation of various hormones. Arginine is involved in releasing growth hormones from the pituitary gland, insulin from the pancreas, and norepinephrine from the adrenal glands. Arginine is important for the immune system, it improves cellular immune response, contributes to the formation of T lymphocytes and lowers their dysfunction, and it stimulates phagocytosis (destruction of foreign substances). Arginine contributes to better wound healing through its participation in protein synthesis during injuries, operations, etc. In the urea cycle of the liver, arginine is split into urea and into the amino acid ornithine, from which it can also be formed. In this way, it rids the body of excess nitrogen, which is then excreted in the urine.

L-Arginine effect

In addition to the pleasant feeling, the "pump" and the associated voluminous appearance, L-Arginine also brings other effects. L-Arginine improves the supply of nutrients to the muscles and thus also increases the performance of the athlete. Furthermore, L-arginine helps the immune system, as it can stimulate the proliferation of lymphocytes and also through the conversion of L-arginine into nitrogen (NO) is helped the immune system, as nitrogen (NO) has an antibacterial effect. By increasing the performance, the athlete can increase his weights in the medium term, which leads to increased load and thus also to stimulated muscle growth. However, L-Arginine works best in combination with other supplements, such as creatine or BCAAs. This is due to the fact that the active ingredients can be better absorbed through the dilated vessels and thus the effect factor is greater.

L-Arginine Dosage

Recommended intake is between 3000mg and 5000mg L-arginine about 30 minutes before training on an empty stomach (capsule form). In liquid or powder form, the intake can take place 15 minutes before training. In addition, the intake is recommended in the morning after getting up, on an empty stomach (1000 - 3000 mg), as well as after training.

How can I recognize a good supplement?

Recognizing a "good supplement" has always been considered a problem in the sports scene. This is primarily due to the countless different opinions and views on the optimal combination and intake of the supplements. Nevertheless, there are some clues to which you can orient yourself:

• The ingredients & dosage: The ingredients ultimately decide how successfully a product can work, it is important how high the dosage of each ingredient to be able to achieve the desired effect.

• Manufacturer transparency: The ingredients and also the quantity contained is a decisive factor. Although all ingredients must be listed on the product label in descending order of quantity, this is unfortunately not the norm. If manufacturers provide comprehensive information about the ingredients of their products, this is a sign of high quality.

• Independent research: Research from independent laboratories is a high-level proof of quality for all supplements. If such research is available, and the lab's results match those of the manufacturer, one can assume a high-quality and trustworthy product. Another option is also to register with Informed Sports or the Cologne List. These confirm that there are no banned substances in the product.

• Price as a quality factor?: Is price a reflection of quality? An often asked question regarding the choice of a supplement. This question simply cannot be answered across the board. This is due to the fact that a low price does not necessarily stand for low quality - the manufacturer may also have dispensed with elaborate marketing measures or middlemen in order to offer a low price and yet a high-quality product.

The main sources of arginine

Arginine is abundant in nuts and seeds, also in meat, fish and cereals

Some arginine-rich foods contain in per 100 grams:

• Pumpkin seeds: about 5g arginine in 100g
• Peanuts: 2.8g per 100g
• Walnuts: 2.2g per100g
• Peas, dried: 2g per 100g
• Pork (raw minced meat) 1.3g per 100g
• Salmon (raw): 1.2g per 100g
• Buckwheat: 0.9g in 100g
• Chicken egg: 0.8g per 100g
• Whole wheat flour: 0.6g in 100g
• Rice, unpeeled: 0.6g in 100g
• Cow whole milk: 0.1g per 100g

Medical professionals recommend a minimum daily intake of 6-9g of L-arginine.

 Typical groups for an additional need of arginine

• Patients with a weakened immune system
• Patients with injuries, surgical wounds
• Patients with arteriosclerosis and diabetes
• Patients with growth hormone deficiency
• Patients with chronic diseases
• Competitive athlete

 During periods of strong growth, in infancy and childhood as well as during pregnancy, the supply of arginine from food may not be sufficient. If too little growth hormone is produced, arginine in high doses can promote the formation of this hormone. The preventive and therapeutic effects of arginine have only been rudimentarily researched to date. Since it is involved in many bodily processes, it influences some disease processes. Arginine can help lower cholesterol levels through its contribution to the formation of nitric oxide and to blood circulation. Arginine supports the action of insulin and promotes normal levels of blood glucose and lipids in the blood. In this way, it helps prevent platelet clumping. By regulating blood circulation, arginine can also have the effect of reducing sexual dysfunction associated with circulatory problems. In the case of more severe injuries and operations, as well as chronic diseases, there may be an increased need for arginine. It stimulates the deposition of collagen on wounds and promotes the healing and renewal of tissues. When injured, proteins in the body are broken down more quickly; arginine helps maintain protein stores in the body. Arginine also strengthens the immune system, it promotes the formation of T-lymphocytes, fends off cancer-promoting substances and is believed to have an anti-cancer effect. The growth of tumors caused by chemicals or viruses could be slowed by arginine. In competitive athletes, administrations of arginine may help increase muscle mass.

When arginine is missing in the body

Due to the many functions of arginine in the body, a deficiency can negatively influence the course of diseases. If arginine is supplied sufficiently, many situations can improve in times of illness.

Can you overdose on arginine or are there side effects?

Up to doses of 6 grams daily, arginine is usually well tolerated. High doses may possibly cause diarrhea. If arginine and lysine are taken together, these two amino acids may interfere with each other. Arginine should not be taken with concomitant use of drugs that dilate blood vessels (e.g., nitroglycerin preparations or Viagra). In the case of various diseases, for example migraine, kidney problems and liver disease, the intake should be coordinated with the treating therapist.

Demand in sport

Arginine has long been a popular amino acid among athletes for a variety of reasons. Among the effects of arginine is that it improves blood flow in the muscles, which in turn provides a more intense pump during exercise. As a result, more nutrients are delivered to the muscle cells. A study shows that arginine can improve strength performance during training. Arginine is the main component of most nitric oxide (NO) products that have recently become available. In the body, arginine is converted to nitric oxide. Nitric oxide, in turn, is a substance that leads to the dilation of blood vessels. Furthermore, nitric oxide is involved in the transmission of nerve impulses and can even promote muscle growth. Arginine also promotes the release of insulin and growth hormone. In general, 3-5g of arginine taken two to three times a day on an empty stomach is sufficient. One of the intakes should take place 30-60 minutes before training.

Safety and side effects:

Arginine may be safe and harmless for most people when taken orally in appropriate amounts for short periods of time. It may cause some side effects such as stomach pain, bloating, diarrhea, gout, blood abnormalities, allergies, tracheal inflammation, aggravation of asthma, and low blood pressure.

Precautions and warnings

Pregnancy and Lactation: Arginine may be safe and harmless for short-term use in appropriate amounts during pregnancy and lactation. However, not enough is known about the safety and harmlessness of long-term use during pregnancy and lactation, so pregnant and lactating women should avoid arginine to be on the safe side.

Children: Arginine may be safe and harmless for children when used orally in appropriate amounts. However, use in high dosages may not be safe and harmless. Excessive dosages can cause serious side effects and in extreme cases can be fatal.

Allergies and asthma: Arginine may cause allergic reactions or aggravate swelling or swelling of the trachea. Asthmatics should use arginine with caution.

Herpes: There is concern that arginine may aggravate herpes. There is evidence that herpes viruses need arginine to multiply.

Low blood pressure: Arginine could lower blood pressure. This could be a problem for people with already low blood pressure.

Recent heart attack: There are concerns that arginine may increase the risk of death after a heart attack, which is especially true for older people. For this reason, arginine should not be used if you have had a heart attack.

Operations: Arginine could affect blood pressure. There are concerns that this could affect blood pressure control during and after surgery. For this reason, one should stop using arginine 2 weeks before upcoming surgeries.

Interactions

Care should be taken when combining arginine with the following medications:

Medication for high blood pressure

Arginine could lower blood pressure. Taking arginine in combination with high blood pressure medications could result in an excessive drop in blood pressure.

Medications that increase blood flow to the heart (nitrates).

Arginine increases blood flow. Taking arginine in combination with drugs that increase blood flow to the heart could increase the risk of dizziness and lightheadedness.

Sildenafil (Viagra)

Sildenafil (Viagra) can lower blood pressure. Arginine can also lower blood pressure. Taking sildenafil in combination with arginine may lower blood pressure too much. Too low blood pressure may cause side effects such as dizziness.

References

1. Alternative Medical Review. 2002, Dec;7 (6):512-22.
2. Appleton, J. 2002. arginine: Clinical potential of a semi-essential amino.
3. Nakaki T; Kato R. 1994. Beneficial circulatory effect of L-arginine. Japanese Journal of Pharmacology. Oct, 66:2, 167-71
4. http://1001herbs.com/l-arginine/
5. Reyes AA; Karl IE; Klahr S Role of arginine in health and in renal disease [editorial] American Journal of Physiology, 1994 Sep, 267:3 Pt 2, F331-46.
6. Albina JE, Mills CD, Barbul A, Thirkill CE, Henry WL Jr, Mastrofrancesco B, Caldwell MD. Arginine metabolism in wounds. American Journal of Physiology 1988;254:E459-E467.