Arginine is a non-essential amino acid, meaning most of the time it can be manufactured by the human body, and does not need to be obtained directly through the diet. Normally, an adult makes enough arginine, even when it is lacking in the diet. However, during times of unusual stress (including infection, burns, and injury), the body may not be able to keep up with increased requirements. Children are not efficient at producing the quantities they need for growth and must obtain arginine through their diet.
What it does
- Arginine works with ornithone to remove ammonia from the body.
- It improves immune function and the healing of wounds and injuries, particularly broken bones.
- It stimulates the release of growth hormone and increases muscle mass.
- It helps improve insulin sensitivity and reduces adipose tissue body fat.
- Arginine is needed to produce nitric oxide, which the body uses to keep blood vessels dilated, increasing circulation throughout the body, including the sex organs improving sperm production and motility.
Potential Uses
| Male inferility | Angina | Congestive heart failure |
| Erectile disfunction | High blood pressure | Wound healing |
Food sources of Arginine
Arginine in food?
L-Arginine is naturally found in various protein-rich foods, including:
- Meat: Beef, pork, and poultry are excellent sources of L-Arginine.
- Seafood: Fish like salmon, tuna, and shrimp are rich in this amino acid.
- Nuts and Seeds: Almonds, walnuts, sunflower seeds, and peanuts are good plant-based sources.
- Legumes: Beans, lentils, and soy products like tofu contain L-Arginine.
Example: A hearty salad with grilled chicken, spinach, and a sprinkle of sunflower seeds offers a nutritious dose of L-Arginine.
Dairy products including cottage cheese, ricotta, milk, yogurt, whey protein drinks; beef; pork including bacon and ham; the light meat of chicken and turkey; wild game; seafood including halibut, lobster, salmon, shrimp, tuna.
Vegan sources: wheat germ and flour; buckwheat; oatmeal; nuts including coconut, pecans, cashews, walnuts, almonds, Brazil nuts, hazel nuts, pine nuts, peanuts; seeds including pumpkin, sesame, sunflower; chick peas, cooked soybeans.
Cautions
Generally, there are no side effects or contra-indications from using arginine. If you have cold sores or herpes infections, you should avoid arginine as it stimulates the growth of the herpes virus.
If you take ACE inhibitors, amiloride, spironolactone or triamterene you should avoid arginine as they all may affect potassium levels.
Arginine may increase the production of stomach acid and should be avoided if you take non-steroidal anti-inflammatory drugs.
Arginine may reduce the effectiveness of the drug levodopa and should not be taken at the same time as this medication.
L-Arginine is an essential amino acid crucial for various bodily functions. It serves as a precursor to nitric oxide, a molecule that helps relax and widen blood vessels, promoting healthy blood flow. This is pivotal for cardiovascular health and athletic performance. Additionally, L-Arginine aids in wound healing, hormone secretion, and immune function.
Example: Athletes often use L-Arginine supplements to enhance endurance and promote efficient nutrient delivery during workouts.
What are the side effects of Arginine?
While generally considered safe when taken within recommended limits, excessive intake of L-Arginine supplements can lead to potential side effects like digestive discomfort, diarrhea, and low blood pressure. Individuals with certain health conditions, such as herpes, should exercise caution or consult a healthcare professional before supplementing with L-Arginine.
Incorporating L-Arginine-rich foods into your diet contributes to overall health and helps ensure an adequate intake of this essential amino acid. Remember, whole foods provide a balanced array of nutrients in addition to L-Arginine, supporting comprehensive well-being.
