L-arginine

What is L-arginine?

L-arginine is an amino acid or proteinogenic alpha-amino acid that has a stimulating effect and dilates the blood vessels. This gives the athlete a pleasant feeling and the so-called "pump", which is characterized by a plump appearance. It is a semi-essential amino acid that is produced by the body of an adult, but does not cover the daily requirement 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 bodily functions. It is a precursor for nitric oxide, which is required, for example, for the regulation of blood vessels and blood circulation and for the transmission of neurons in the brain. Arginine improves the heart's pumping capacity. It also contributes to the production of various hormones. Arginine is involved in the release of growth hormones from the pituitary gland (hypophysis), insulin from the pancreas and noradrenaline from the adrenal glands. Arginine is important for the immune system, it improves the cellular immune response, contributes to the formation of T lymphocytes and reduces their dysfunction, and it stimulates phagocytosis (destruction of foreign substances). Arginine contributes to better wound healing through its involvement in protein synthesis during injuries, operations, etc. In the liver's urea cycle, arginine is broken down into urea and the amino acid ornithine and can also be formed from the latter. In this way, it frees 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 has other effects. L-arginine improves the supply of nutrients to the muscles and therefore also increases the athlete's performance. Furthermore, L-arginine helps the immune system, as it can stimulate the proliferation of lymphocytes and the conversion of L-arginine into nitrogen (NO) also helps the immune system, as nitrogen (NO) has an antibacterial effect. By increasing performance, the athlete can increase his weights in the medium term, which leads to increased stress and thus also to stimulated muscle building. However, L-arginine works best in combination with other supplements, such as creatine or BCAAs. This is because the active ingredients can be better absorbed through the dilated blood vessels and the effect factor is therefore greater.

L-arginine dosage

It is recommended to take between 3000mg and 5000mg L-arginine approx. 30 minutes before training on an empty stomach (capsule form). In liquid or powder form, it can be taken 15 minutes before training. It is also recommended to take it in the morning after getting up, on an empty stomach (1000 - 3000 mg) and after training.

How can I recognize a good supplement?

Recognizing a "good supplement" has always been a problem in the sports scene. This is primarily due to the countless different opinions and views on the optimal combination and intake of supplements. Nevertheless, there are a few points of reference that you can use as a guide:

• The ingredients & dosage: the ingredients ultimately determine how successfully a product can work, it is important how high the dosage of the individual ingredients is in order to be able to achieve the desired effect.

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

• Independent tests: Research conducted by independent laboratories is a high-level proof of quality for all supplements. If such research is available and the results of the laboratory match those of the manufacturer, you can be sure of a high-quality and trustworthy product. Another option is to register with Informed Sports or the Cologne List. These confirm that the product does not contain any banned substances.

• Price as a quality factor? Is price a reflection of quality? This is a frequently asked question regarding the choice of a supplement. There is simply no general answer to this question. This is because a low price does not necessarily mean low quality - the manufacturer may have dispensed with elaborate marketing measures or intermediaries in order to offer a low price and yet a high-quality product.

The main suppliers of arginine

Arginine is abundant in nuts and seeds, as well as in meat, fish and cereals

Some arginine-rich foods contain 100 grams each:

• Pumpkin seeds: approx. 5g arginine in 100g
• Peanuts: 2.8g per 100g
• Walnuts: 2.2g per 100g
• Dried peas: 2g per 100g
• Pork (raw minced meat): 1.3g per 100g
• Salmon (raw): 1.2g per 100g
• Buckwheat: 0.9g per 100g
• Chicken egg: 0.8g per 100g
• Whole wheat flour: 0.6g per 100g
• Rice, unhulled: 0.6g in 100g
• Whole cow's milk: 0.1g per 100g

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

Typical groups for an additional requirement of arginine

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

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

When arginine is lacking in the body

Due to the many functions of arginine in the body, a deficiency can have a negative impact on the course of diseases. If arginine is supplied in sufficient quantities, many situations can improve during times of illness.

Can you overdose on arginine or are there side effects?

Arginine is generally well tolerated up to doses of 6 grams per day. High doses can possibly cause diarrhea. If arginine and lysine are taken together, these two amino acids can interfere with each other. Arginine should not be taken at the same time as medication that dilates the blood vessels (e.g. nitroglycerin preparations or Viagra). In the case of various illnesses, such as migraines, kidney problems and liver disease, the intake should be coordinated with the treating therapist.

Need in sport

Arginine has long been a popular amino acid among athletes for various reasons. One of the effects of arginine is that it improves blood circulation in the muscles, which in turn provides a more intensive pump during training. As a result, more nutrients are transported into 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 causes blood vessels to dilate. Nitric oxide is also 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 doses should be taken 30-60 minutes before training.

Safety and side effects:

Arginine is potentially 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, inflammation of the trachea, exacerbation of asthma and low blood pressure.

Precautions and warnings

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

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

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

Herpes: There are concerns that arginine may aggravate herpes. There is evidence that herpes viruses need arginine in order to multiply.

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

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

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

Interactions

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

Medications for high blood pressure

Arginine could lower blood pressure. Taking arginine in combination with medication for high blood pressure 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 light-headedness.

Sildenafil (Viagra)

Sildenafil (Viagra) can lower blood pressure. Arginine can also lower blood pressure. Taking sildenafil in combination with arginine could lower blood pressure too much. Too low blood pressure can 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.