L-Arginine
LโArginine
Snapshot
LโArginine is a semiโessential amino acid that serves as a precursor to nitric oxide, supporting blood flow, vascular health, immune function, and wound healing.
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What is LโArginine?
LโArginine is a proteinogenic amino acid that the body can synthesize under normal conditions but may require supplementation during periods of stress or illness. It plays a central role in the urea cycle and nitric oxide production.
Where It Comes From
Dietary sources include meats, poultry, fish, dairy, nuts, seeds, and legumes. As a supplement, Lโarginine is available in freeโform powder or capsule formats, often used in preโworkout and cardiovascular support formulations.
Key Nutrients & Compounds
Supplemental Lโarginine provides the free Lโisomer, which is directly utilized by nitric oxide synthase enzymes to produce nitric oxide. It may be combined with antioxidants such as vitamin C or plant extracts (e.g., beetroot) to support NO bioavailability.
Health Benefits
LโArginine promotes vasodilation and healthy blood flow by increasing nitric oxide levels, supporting cardiovascular function and exercise performance. It facilitates wound healing through enhanced collagen synthesis, supports immune cell function, and aids ammonia detoxification via the urea cycle.
Recommended Dosage
Typical doses range from 3 to 6โฏgrams per day, divided into two or three servings. Preโexercise protocols often use 5โฏg taken 30โ60 minutes before activity.
How to Use It
Mix Lโarginine powder into water, juice, or sports drinks and consume on an empty stomach or before exercise. Capsules should be taken with water between meals for optimal absorption.
Who Should Use It?
Ideal for athletes seeking improved blood flow and performance, individuals with mild circulatory concerns, or those needing woundโhealing support. It may benefit people undergoing physical rehabilitation.
Possible Interactions or Cautions
High doses can cause gastrointestinal distress (nausea, diarrhea). LโArginine may interact with blood-pressure medications and erectile dysfunction drugs (nitrates), potentiating their effects. Individuals with herpes virus infections may experience increased outbreaks.
Final Thoughts
LโArginine is a versatile amino acid that supports vascular health, exercise performance, and tissue repair through its role in nitric oxide synthesis. When used appropriately, it can enhance circulation and recovery.
Scientific Studies
BodeโBรถger, S. M., et al. (1998). LโArginine-induced vasodilation in healthy humans: pharmacokinetic and doseโresponse relationships. British Journal of Clinical Pharmacology, 46(5), 489โ497.
https://doi.org/10.1046/j.1365-2125.1998.00828.x
Andersson, A., et al. (1996). Oral LโArginine improves myocardial perfusion and efficiency in patients with stable angina pectoris. Circulation, 94(8), 2131โ2137.
https://doi.org/10.1161/01.CIR.94.8.2131
Mirmiran, P., et al. (2004). The effect of LโArginine supplementation on inflammatory markers and endothelial function in overweight healthy adults. Atherosclerosis, 179(1), 39โ44.
https://doi.org/10.1016/j.atherosclerosis.2004.01.011