L-arginine is an essential amino acid that plays a vital role in maintaining good health. It is a precursor to a chemical called nitric oxide, which helps to dilate blood vessels and improve blood flow. As a result, L-arginine is believed to have numerous health benefits, including improved cardiovascular health, enhanced immune function, and increased muscle growth.
In this article, we will explore the top 10 L-arginine health benefits for both men and women, as well as its nutritional profile, risks, and side effects. We will also provide tips on how to take Arginine and share some delicious recipes that are rich in Arginine. Let’s get started!
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L-Arginine Summary
| Nutrient name: | L-Arginine |
| Nutrient picture: |  |
| Origin: | No specific country |
| Other names: | Arginine, Arginine Ethyl Ester, Arginine Ethyl Ester Dihydrochloride, Arginine HCl, Arginine Hydrochloride, Arginine Acetate, Arginine Malate, Arginine Aspartate, Arginine Hydrochloride, Arginine Pyroglutamate. |
| Supplements that contain this nutrient: | PhenQ PM natural supplement for losing weight while sleeping, Quietum Plus natural supplement for improving hearing naturally. |
| Main benefits: | Men: Improved Blood Flow and Circulation, Erectile Dysfunction Support, Increased Muscle Growth, Improved Heart Function, Better Exercise Performance. Women: Healthy Pregnancy and Fertility Support, Blood Pressure Regulation, Reduced PMS Symptoms, Improved Skin Health, Weight Loss Support. Both Males and Females: Cardiovascular Health, Wound Healing and Tissue Repair, Kidney Function and Detoxification, Enhanced Cognitive Function, Reduced Inflammation. |
| Related nutrients: | L-Citrulline |
| Recipes with this nutrient: | Mixed Nuts Travel Snack Chicken and Asparagus Lemon Stir-fry Coconut Quinoa |
What Is L-Arginine?
L-arginine is naturally produced by the body and is also found in many foods. It is classified as a semi-essential amino acid because the body can produce it, but in some cases, oral L-Arginine supplementation may be necessary to meet the body’s demand.
L-arginine is involved in many important physiological processes, including the synthesis of proteins, the production of nitric oxide, and the regulation of immune function. It has been shown to have numerous health benefits, including improved cardiovascular health, enhanced immune function, and increased muscle growth.
Other Names for L-Arginine
L-Arginine has several other names, including:
- Arginine,
- Arginine Ethyl Ester,
- Arginine Ethyl Ester Dihydrochloride,
- Arginine HCl,
- Arginine Hydrochloride,
- Arginine Acetate,
- Arginine Malate,
- Arginine Aspartate,
- Arginine Hydrochloride,
- Arginine Pyroglutamate.
These different forms of L-Arginine are used in various dietary supplements and medications.
The History of L-Arginine and Its Origins
According to studies, the Swiss chemist Ernst Schulze was the first to isolate L-arginine in 1886. It was later found in several foods, including meat, fish, dairy products, and nuts. It was later identified as an essential amino acid in 1932 by Nobel laureate Frederick Gowland Hopkins.
The word “arginine” is derived from the Greek word “Argos,” which means “shining.” It was so named because of its ability to produce shiny crystals when exposed to air. Today, Arginine is available as a dietary supplement and can be found in many forms, such as tablets, capsules, powders, and liquids. It is also used as an ingredient in sports nutrition supplements and other functional foods.
L-Arginine Nutritional Profile
L-arginine is found in many foods, including red meat, poultry, fish, and dairy products. It is also present in some plant-based foods, such as beans and nuts.
Here are some of the top food sources of Arginine:
Nuts
Numerous types of nuts contain arginine such as:
Walnuts
Hazelnuts
Pecans
Peanuts
Almonds
Cashews
Brazil Nuts
Seeds
Arginine is found in seeds, with pumpkin seeds having the highest concentration. One cup of dried pumpkin seeds contains 6.905 grams of arginine. Additionally, arginine is also found in watermelon, sesame, and sunflower seeds.
Dairy Products
Dairy foods like milk, yogurt, and cheese contain arginine along with several other essential nutrients.
Protein
Calcium
Magnesium
Folate
B1, B2, B6, and B12
Vitamins A, D, and E
Meat
A turkey breast contains 16.207 grams of arginine, which is more than the 2.790 grams found in a cup of chicken.
One pound of cooked beef has 4.131 grams of arginine.
Whole Grains
Eating whole grains can be beneficial for your health due to their rich source of arginine, which has been linked to lower blood cholesterol levels and a decreased risk of heart disease. Grains that are particularly high in arginine include:
Oats
Corn
Buckwheat
Brown rice
Keep in mind that the recommended daily intake of L-arginine varies depending on age, sex, and overall health. In general, adult men and women should aim to consume between 4 and 6 grams of L-arginine per day.
Source: WebMD
The Top 5 L-Arginine Health Benefits For Men
Improved Blood Flow and Circulation
L-arginine is a precursor to nitric oxide, which helps to dilate blood vessels and improve blood flow. This can be especially beneficial for men who suffer from erectile dysfunction (ED) or other conditions that affect the flow of blood, such as peripheral artery disease or hypertension. Studies show that taking Arginine supplements can improve erectile function by increasing blood flow to the penis.
Erectile Dysfunction Support
L-arginine has been shown to improve ED in some men. In one study, men who took L-arginine supplements for six weeks experienced a significant improvement in their ability to achieve and maintain an erection. This means that every man who is suffering from ED should consider taking Arginine as an effective remedy.
Increased Muscle Growth
Arginine has been shown to increase muscle growth and improve exercise performance. It does this by increasing the production of growth hormone, which is essential for muscle development and repair. According to a study, men who were supplemented with L-arginine for eight weeks experienced a significant increase in muscle mass compared to those who did not take the supplement.
Improved Heart Function
L-arginine has been shown to reduce the risk of heart disease by improving blood vessel function and reducing inflammation. It can also help lower cholesterol levels and improve immune system, which is essential for maintaining a healthy cardiovascular system. Studies show that taking Arginine supplements can improve artery health and reduce the risk of coronary artery disease.
Better Exercise Performance
L-arginine can improve exercise performance by increasing the flow of blood to the muscles and reducing fatigue. It has also been shown to increase endurance and improve recovery time. According to studies, taking L-arginine supplements can improve performance during aerobic exercise and resistance training.
The Top 5 L-Arginine Health Benefits For Women
Healthy Pregnancy and Fertility Support
L-arginine supplementation may help to improve fertility in women who have difficulty conceiving. It can also promote a healthy pregnancy by improving the flow of blood to the placenta and reducing the risk of preeclampsia. Studies show that taking L-arginine supplements can help to improve egg quality and increase the chances of successful conception. So, as a woman who is trying to conceive, adding Arginine to your diet is a great way to increase your chances of becoming pregnant.
Blood Pressure Regulation
L-arginine can help to regulate blood pressure by dilating blood vessels and improving the flow of blood. This can be especially beneficial for women who suffer from hypertension or other conditions that affect blood pressure. If you’re a woman trying to maintain healthy blood pressure levels, it might be helpful to consider taking L-arginine supplements. Studies suggest that doing so can reduce blood pressure and improve your overall cardiovascular health.
Reduced PMS Symptoms
L-arginine has been shown to reduce the severity of premenstrual syndrome (PMS) symptoms in some women. A study conducted on women with PMS found that those who took L-arginine supplements experienced a significant reduction in symptoms such as fatigue, headaches, and mood swings.
Improved Skin Health
Arginine can improve skin health by increasing collagen production and reducing the appearance of fine lines and wrinkles. It can also improve the overall texture and tone of the skin. Studies suggest that taking L-arginine supplements can improve the appearance of the skin and reduce inflammation.
Weight Loss Support
L-arginine supplementation may help to promote weight loss by increasing fat metabolism and reducing appetite. It can also improve insulin sensitivity and regulate blood sugar levels. A study suggests that L-arginine can help decrease the amount of fat in the carcass and the size of abdominal fat cells (diameter and volume). Additionally, it may increase the intramuscular fat in breast muscles, as well as improve muscle and protein gain. Thus, if you’re looking to lose weight, adding Arginine supplements to your diet may be beneficial.
PhenQ PM is a great example of a night time weight loss supplement that has L-Arginine. It enables you to sleep well and lose weight while sleeping.
The Top 5 L-Arginine Health Benefits For Both Men & Women
Cardiovascular Health
Arginine is essential for cardiovascular health. It helps to dilate blood vessels, improve the flow of blood, and reduce the risk of heart disease, stroke, and other cardiovascular conditions. According to a study, taking Arginine supplements can reduce the risk of coronary artery disease and improve overall cardiovascular health. You can begin to reap the cardiovascular benefits of L-arginine by adding more of it to your diet.
Wound Healing and Tissue Repair
L-arginine promotes wound healing and tissue repair by increasing the flow of blood to the affected area and stimulating the production of collagen and other proteins. It can also help reduce inflammation and improve the overall healing process. Studies show that taking Arginine supplements may help to reduce scarring and improve recovery time after surgery or injury.
Kidney Function and Detoxification
L-arginine is essential for kidney function and detoxification. It helps to remove waste products from the body and promotes the healthy functioning of the kidneys. Studies suggest that taking L-arginine supplements can reduce the risk of kidney disease and improve overall kidney function. Therefore, individuals with conditions like kidney stones or gout should think about incorporating Arginine supplements into their diet.
Enhanced Cognitive Function
Arginine can enhance cognitive function by improving the flow of blood to the brain and increasing the production of neurotransmitters that are essential for brain function. It can also help to reduce inflammation and oxidative stress, which are both associated with cognitive decline. Studies suggest that taking L-arginine supplements may improve mental clarity and focus. Thus, if you’re looking to sharpen your mind, adding more Arginine to your diet is a great way to do so.
One great supplement that uses L-Arginine to enhance cognitive function is Quietum Plus. It restores your brain and cognitive function to help repair hearing and brain functions.
Reduced Inflammation
Arginine has anti-inflammatory properties that can help to reduce inflammation throughout the body. It can be especially beneficial for people with inflammatory conditions such as arthritis or asthma. Studies suggest that taking L-arginine supplements can reduce inflammation and improve overall health. So, if you’re looking to reduce inflammation in your body, adding more of Arginine to your diet is a great way to do so.
How To Take L-Arginine?
L-Arginine in Food
Arginine is found in many foods, including red meat, poultry, fish, and dairy products. It is also present in some plant-based foods, such as beans and nuts. By consuming a balanced diet that includes these foods, you can ensure that you are getting enough Arginine.
L-Arginine Supplements
Arginine supplements are available in capsule, tablet, and powder form. They are typically taken orally and can be found at most health food stores. It is important to follow the manufacturer’s recommended dosage and to consult with a healthcare professional before starting any dietary supplement regimen.
L-Arginine Dosage
The recommended daily intake of Arginine varies depending on age, sex, and overall health. In general, adult men and women should aim to consume between 4 and 6 grams of Arginine per day. However, the optimal dosage may vary depending on individual needs and health conditions.
Top 3 Recipes With L-Arginine
Mixed Nuts Travel Snack
The Mixed Nuts Travel Snack contains 10.5g of Arginine per serving, making it a great source of Arginine.
Ingredients:
1 cup of Pistachio nuts
1 cup, chopped, of walnuts
1 cup, whole, of almonds
Instructions:
Combine the nuts thoroughly and then serve. Enjoy!
Source: Eat This Much
Chicken and Asparagus Lemon Stir-fry
The Chicken and Asparagus Lemon Stir-fry contains 9.6g of Arginine per serving, making it a great source of Arginine.
Ingredients:
5 half breast (fillet) of chicken
1 dash of salt
1/2 cup of chicken broth
2 tbsp of soy sauce
2 tsp of cornstarch
2 tbsp of water
1 tbsp of canola oil
1 lb of asparagus
6 cloves, minced of garlic
1 tbsp of ginger root
3 tbsp of lemon juice
1 dash of pepper
Instructions:
Add a small amount of salt to the chicken. Then mix chicken broth and soy sauce in one small bowl and cornstarch and water in another small bowl, making sure to mix everything well.
To cook asparagus, start by heating a non-stick wok over medium-high heat. Once the wok is hot, add 1 teaspoon of oil, followed by the asparagus. Cook until it is tender-crisp, which should take about 3 to 4 minutes. Then, add garlic and ginger and cook until both turn golden, which should take about 1 minute. Finally, set the asparagus aside.
Next, turn up the heat to high. Next, add 1 teaspoon of oil to the pan. Add half of the chicken and cook until it is browned and fully cooked, which should take around 4 minutes per side. Afterward, remove the cooked chicken and set it aside. Repeat the process with the remaining oil and chicken, and then set aside.
To prepare the dish, follow these steps: First, add the soy sauce mixture to the wok. Then, bring it to a boil and let it cook for around one and a half minutes. Next, add the cornstarch mixture and lemon juice. Stir it well and wait until it starts simmering. Now, add the chicken and asparagus back into the wok and mix all the ingredients nicely. Finally, remove from heat and season with pepper to taste. Your dish is ready to be served.
Source: Skinny Taste
Coconut Quinoa
This Coconut Quinia contains 9.5g of Arginine per serving, making it a great source of Arginine.
Ingredients:
1 cup of Quinoa
1 cup of coconut milk
2/3 tbsp of raw agave nectar
1 cup of Pumpkin and squash seed
1 cup of water
1 cup, whole of strawberries
Instructions:
In a medium-sized pot, add rinsed and drained quinoa, coconut milk, and agave. Mix everything and bring it to a boil. Once boiling, reduce the heat and let it simmer while covering the pot with a clear lid. Stir occasionally while cooking. If it starts to boil over, open the lid slightly to release steam. Otherwise, keep it covered for 10-15 minutes until all the liquid is absorbed.
In the final few minutes of cooking, you can add some water if you wish to achieve your desired consistency.
Scoop quinoa into bowls and add fresh berries on top. Then, you can enjoy your dish!
Source: Eat This Much
Top 3 L-Arginine Supplements for Improved Health
Here are three L-arginine supplements that may help to improve your health:
NOW Supplements, L-Arginine 1,000 mg
The NOW L-Arginine 1000mg provides extra strength and is non-GMO. Arginine is a basic amino acid that is primarily involved in urea metabolism and excretion, as well as DNA synthesis and protein production. It is also an essential precursor of nitric oxide (NO), which is responsible for widening the blood vessels.
NOW Supplements, L-Arginine 1,000 mg Main Benefits
Heart Support: L-arginine can support cardiovascular health. This product can help to improve blood circulation, reduce cholesterol and triglyceride levels, and reduce the risk of cardiovascular disease.
GMP Quality Assured: The certification of NPA A-rated GMP indicates that the NOW manufacturing process has been thoroughly inspected, including the laboratory/testing methods used to ensure stability, potency, and product formulation.
Packaged in the USA: This product has been packaged by a family-owned and operated company in the USA since 1968.
NOW Supplements, L-Arginine 1,000 mg Price:
At $16.49, this product is a great value for anyone looking to boost their L-arginine intake.
Puritan’s Pride L-arginine 1000 Mg Capsules
The Puritan’s Pride L-arginine 1000 Mg Capsules contain Arginine, which is one of the 20 amino acids used to build protein. In addition to being involved in various bodily processes, Arginine can also provide energy. Furthermore, this supplement is gluten-free and non-GMO.
Puritan’s Pride L-arginine 1000 Mg Capsules Main Benefits:
Great Source of Energy: The Arginine supplement can provide energy and is involved in different pathways within the body.
Exercise Support: One of the most essential amino acids involved in immune function is arginine, which also helps to enhance the effects of exercise.
Packaged in the USA: Every Puritan’s Pride product is packaged and manufactured in the USA.
Puritan’s Pride L-arginine 1000 Mg Capsules Price:
At $5.77, this supplement is a great value for anyone looking to boost their L-arginine intake.
Nature’s Bounty L-Arginine
The supplement called Nature’s Bounty L-Arginine contains an amino acid that plays a role in making nitric oxide, which in turn promotes good blood circulation. Additionally, arginine helps to make proteins and maintains heart health.
Nature’s Bounty L-Arginine Main Benefits:
Supports Blood Flow: Nature’s Bounty L-Arginine is a great source of arginine, which plays a role in making nitric oxide and helps to support good blood circulation.
Supports Vascular Function: Arginine also helps to maintain healthy blood vessels and supports vascular action.
Packaged in the USA: Every Nature’s Bounty product is packaged and manufactured in the USA.
Nature’s Bounty L-Arginine Price:
At $14.03, this supplement is a great value for anyone looking to boost their Arginine intake.
Risks of Consuming L-Arginine (Side Effects)
L-arginine supplementation is generally safe for most people when taken in recommended doses. However, there are some potential side effects that you should be aware of, including:
Upset stomach
Nausea
Diarrhea
Bloating
Headaches
Allergic reactions
If you experience any of these side effects, you should stop taking L-arginine and consult with a healthcare professional.
L-Arginine vs. L-Citrulline
L-citrulline is another amino acid that is closely related to Arginine. It is also a precursor to nitric oxide and has been shown to have many of the same health benefits as Arginine.
L-Citrulline Benefits
Here are some of the top benefits of L-citrulline:
Improved flow of blood and circulation
Enhanced exercise performance
Reduced muscle soreness and fatigue
Improved erection
Reduced blood pressure
L-Citrulline vs. L-Arginine for Specific Health Concerns
In general, both L-arginine and L-citrulline are effective for improving blood flow, boosting immune function, and promoting muscle growth. However, for specific health concerns, one may be more beneficial than the other.
For example, Arginine may be more effective than L-citrulline for improving erection, while L-citrulline may be more effective for reducing muscle soreness and fatigue.
L-Arginine: Conclusion
L-arginine is an essential amino acid that plays a critical role in maintaining good health. It has numerous health benefits, including improved cardiovascular health, enhanced immune function, and increased muscle growth.
By consuming a balanced diet that includes L-arginine-rich foods and taking Arginine supplements as needed, you can ensure that your body is getting the right amount it needs to function at its best.
If you want to experience the many health benefits of Arginine, consider adding a quality L-arginine supplement to your daily routine. Shop NOW Supplements, Puritan’s Pride, and Nature’s Bounty for top-quality products at great prices. Get started today and see the difference that L-arginine can make for your health!
FAQs About L-Arginine
What does L-arginine do for your body?
L-arginine is involved in many important physiological processes, including the synthesis of proteins, the production of nitric oxide, and the regulation of immune function. It has been shown to have numerous health benefits, including improved cardiovascular health, enhanced immune function, and increased muscle growth.
Is it safe to take L-arginine every day?
L-arginine supplementation is generally safe for most people when taken in recommended doses. However, it is important to consult with a healthcare professional before starting any dietary supplement regimen. Overdosing on Arginine can cause gastrointestinal upset, nausea, diarrhea, bloating, and headaches. It is best to start with the lowest recommended dose and increase gradually as needed.
Does L-arginine increase testosterone?
There is some evidence to suggest that L-arginine may increase testosterone levels in men. However, more research is needed to confirm this effect. In the meantime, taking Arginine supplements can help to support cardiovascular health, immune function, and muscle growth. Additionally, it has been shown to improve erectile dysfunction in men.
Is L-arginine good for the kidneys?
Arginine is essential for kidney function and detoxification. It helps to remove waste products from the body and promotes the healthy functioning of the kidneys. Additionally, it has been used to reduce high blood pressure and improve cholesterol levels, both of which can benefit kidney health.
Is it good to take L-arginine every day?
L-arginine supplementation is generally safe for most people when taken in recommended doses. However, it is important to consult with a healthcare professional before starting any dietary supplement regimen. Taking Arginine can help to improve cardiovascular health, immune function, and muscle growth. It may also be beneficial for conditions such as erectile dysfunction and high blood pressure.
When is the best time to take L-arginine?
The best time to take Arginine depends on individual needs and health conditions. In general, it is best to take L-arginine with a meal to help improve absorption. If used for cardiovascular health, it should be taken in the morning or with exercise. If used to improve muscle growth and recovery, Arginine should be taken before and after workouts. Additionally, if used to improve erectile dysfunction, it is best taken one hour before sexual activity.
Does L-arginine give you a pump?
L-arginine can help to increase blood flow to the muscles and improve exercise performance. This can result in a “pump” sensation, which is caused by increased blood flow to the muscles and a reduction in lactic acid buildup. Additionally, Arginine can help to reduce muscle soreness and fatigue after exercise, making it easier to maintain an intense workout routine.