L-arginine is one of the semi-essential amino acids. Amino acids are the basis of our proteins. As a semi-essential amino acid, L-arginine is only necessary to a limited extent. Supplementation can have a supportive effect in the event of increased strain, stress, sport or illness.
The amino acid has a wide range of effects. There is now a lot of research on therapy options with L-arginine. In the following article we will go into the effects and explain the exact intake recommendations, such as the question of how long you can take L-arginine.
the essentials in brief
- L-arginine is fundamental to the immune system, insulin production and the vascular system. It can also improve blood circulation in cardiovascular diseases and erectile dysfunction.
- With a heavier load, the supplementation of L-arginine can relieve the body. These additional burdens include, for example, growth, illness and an increased sports workload.
- L-arginine is one of the amino acids and is therefore the basis for the formation of nitric oxide. This is how amino acids differ from carbohydrates and fats.
How long can you take L-arginine: What you should know
In the following part we will go into the questions surrounding the intake and supplementation of L-arginine.
What is L-arginine?
L-arginine is one of the semi-essential amino acids . L-arginine is therefore not essential for the body. In stressful situations, additional intake through food or supplementation can support the body.
L-arginine forms nitric oxide in the body. It is therefore of great importance for the regulation of the cardiovascular system. In addition, L-arginine is further developed in the urea cycle into L-ornithine, L-aspartate and carbamoyl phosphate. L-arginine thus also supports the natural detoxification function.
How does L-arginine work?
In the following section we will show you how L-arginine works and its therapeutic uses.
L-arginine has a vascular-regulating effect through nitric oxide. It can therefore support high blood pressure and promote blood circulation. (1)
Promoting blood flow and regulating blood vessels can help improve several clinical pictures.
Another field of application of L-arginine can be the increase in potency in men. Erectile dysfunction occurs more frequently with age because the protein supply to the cells decreases. The circulation-promoting function of L-arginine led to a slight improvement in the problem with increased supplementation. (2)
L-arginine is an important building block for sperm formation. A significant connection between the mobility and number of sperm with the additional intake of L-arginine could be determined. (3)
Even with limited fertility, a combination preparation with L-arginine, carnitine and acetyl-L-cysteine showed a doubling of sperm count and motility. (4)
L-arginine can have a supportive effect on circulatory disorders such as high blood pressure or erectile dysfunction. It promotes the flexible regulation of blood vessels. (Image source: Marcelo Leal / Unsplash)
Diabetes is insulin resistance. This means that the body no longer recognizes its own hormone insulin and cannot react to it sensitively enough. Studies have shown an increased sensitivity to insulin with an increased intake of L-arginine. (5)
L-arginine can also help with blood flow in hair loss. Studies have shown a slight improvement when supplementing with the amino acid. The hair root could be better supplied with blood again. (6)
When is there an increased need for L-arginine?
With an average diet, the body absorbs around 1,000mg to 5,000mg through food. Supplementation can make sense and help with physical activity, growth and illness (erectile dysfunction, high blood pressure, etc.).
A supplementation of L-arginine can be useful in the case of high stress. You can increase your L-arginine levels with dietary supplements. (Image source: HowToGym / Unsplash)
Even in old age, the body needs more L-arginine, since its physiological opponent is greatly increased here. (7,8) In such phases, the body needs more L-arginine to maintain performance.
When is L-arginine supplementation useful?
Supplementation can have a supporting effect in the event of increased stress due to weight training , growth or illness. We take in up to 5,000 mg of L-arginine through our everyday food. In demanding phases, however, supplementation can have a supportive effect.
How often should I take L-arginine?
It is recommended to supplement L-arginine daily if there is an additional requirement, due to sport or illness. A daily dose is also recommended for therapeutic purposes, for example in the case of high blood pressure or erectile dysfunction.
How long can I take L-arginine?
We ingest up to 5,000 mg of L-arginine through our everyday food. I can take a supplement daily as support without taking a break. If there is a short-term increase in demand, for example during competition phases in sports, a time-limited treatment with L-arginine is also suitable.
In the case of chronic diseases, such as cardiovascular diseases, long-term intake has proven to be the best solution.
How Much Arginine Should I Take Per Day?
We already take in about 1,000mg to 5,000mg of L-arginine daily through our diet in the form of fish, meat, nuts and seeds. A protein-rich diet is possible according to various types of nutrition and should definitely be aimed at in times of stress. Nutrition experts recommend an additional intake of L-arginine in a daily dose of 3,000 mg - 5,000 mg if there is an additional requirement.
If L-arginine is used for therapeutic purposes, the dose here can vary depending on the clinical picture. In our effects section you will find the linked studies and the recommended dose depending on the disease. Be sure to ask your doctor for advice on this.
Athletes have an increased need during heavy training phases. In addition, muscle building requires additional proteins. Amino acids form the basis of proteins. The proteins ultimately promote muscle growth and muscle recovery because the proteins nourish and grow the muscle cells.
Athletes can also supplement up to 30,0000 mg of L-arginine in the short term, during build-up or competition phases. However, this can lead to slight stomach upsets. It is important to approach the dose slowly in order to protect the stomach. (9)
How can I take L-arginine?
You can supplement L-arginine in tablet form or as a powder. L-arginine is classified as safe in Germany and can therefore be purchased over the counter as a dietary supplement. There are products with different doses. It is best to get advice from your doctor beforehand and follow the package leaflet.
L-arginine is usually already present in our everyday diet . The amino acid is mainly found in walnuts, pine nuts and pumpkin seeds. L-arginine is also found in chicken, pork and fish, albeit in smaller amounts. (10)
We can absorb L-arginine through various diets. Soy protein is very rich in L-arginine, as is cod. There are opportunities for everyone here.
We then put together a table in which you can find the richest foods.
| Groceries | L-arginine content/ 100g |
|---|---|
| gelatin | 6.4g |
| soy protein | 5.4g |
| Stockfish frozen | 4.5g |
| pine nuts | 4.5g |
| pumpkin seeds | 3.5g |
What else can taking L-arginine help with?
L-arginine can support high blood pressure and promote blood circulation. The promotion of blood circulation can lead to an improvement in erectile dysfunction through increased supplementation. Even with hair loss, the improved blood circulation can lead to an increased supply of the hair root.
Even with limited fertility, positive changes were seen through an increased intake of L-arginine together with carnitine and acetyl-L-cysteine. Supplementation can also promote insulin sensitivity in diabetes.
What side effects can occur when taking L-arginine?
Taking L-arginine is safe and therefore also approved as a dietary supplement in Germany. Side effects such as gastrointestinal complaints usually only occur from a high dosage of 10,000 mg.
L-arginine is very safe to take in small amounts. In higher amounts, a slow acclimatization makes sense.
It is advisable to slowly get the body used to the desired dosage and thus to protect the stomach. With a high dosage, it is also recommended to split the dose into several intakes a day.
In acute cases of herpes, taking L-arginine is not advisable. This could be remedied with an additional intake of the amino acid lysine.
Conclusion
L-arginine is an important amino acid that we normally get enough of through our diet. In strenuous phases with high physical activity, illness or growth, supplementation can make sense.
A lot of research is currently being done on the spectrum of effects, since L-arginine promises a wide range of therapy options. The targeted intake of the amino acid can promote blood circulation and be used to support several clinical pictures.
References
- Bai Y, Sun L, Yang T, Sun K, Chen J, Hui R. Increase in fasting vascular endothelial function after short-term oral L-arginine is effective when baseline flow-mediated dilation is low: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2009 Jan;89(1):77-84. doi: 10.3945/ajcn.2008.26544. Epub 2008 Dec 3. PMID: 19056561. Source
- Chen J, Wollman Y, Chernichovsky T, Iaina A, Sofer M, Matzkin H. Effect of oral administration of high-dose nitric oxide donor L-arginine in men with organic erectile dysfunction: results of a double-blind, randomized, placebo controlled study. BJU Int. 1999 Feb;83(3):269-73. doi: 10.1046/j.1464-410x.1999.00906.x. PMID: 10233492. Source
- Imhof, Martin. (2009). Micronutrients in fertility treatment: clinical results. Journal of Urology and Urogynaecology. 16.Source
- Chen J, Wollman Y, Chernichovsky T, Iaina A, Sofer M, Matzkin H. Effect of oral administration of high-dose nitric oxide donor L-arginine in men with organic erectile dysfunction: results of a double-blind, randomized, placebo controlled study. BJU Int. 1999 Feb;83(3):269-73. doi: 10.1046/j.1464-410x.1999.00906.x. PMID: 10233492. Source
- Lucotti P, Setola E, Monti LD, Galluccio E, Costa S, Sandoli EP, Fermo I, Rabaiotti G, Gatti R, Piatti P. Beneficial effects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant type 2 diabetic patients. Am J Physiol Endocrinol Metab. 2006 Nov;291(5):E906-12. doi: 10.1152/ajpendo.00002.2006. Epub 2006 Jun 13. PMID: 16772327. Source
- Saini R, Badole SL, Zanwar AA (2013) Arginine Derived Nitric Oxide: Key to Healthy Skin. In: Watson R, Zibadi S (eds) Bioactive Dietary Factors and Plant Extracts in Dermatology. Nutrition and Health. Humana Press, Totowa, NJ Source
- Karsten Sydow, Rainer H. Böger, Reloaded: ADMA and oxidative stress are responsible for endothelial dysfunction in hyperhomocyst(e)inaemia: effects of l-arginine and B vitamins: AUTHORS' RETROSPECTIVE, Cardiovascular Research, Volume 96, Issue 2, 1 November 2012, Pages 167-171 Source
- Robenek H. Atherosclerosis, heart attack, stroke. Therapeutic potential of L-arginine. University Hospital Münster. 7th ed. 2013 Source
- arginin.de: arginine and sport, arginine editors - scientific support: Dr. Felix Schoenfeldt Source
- aminosaeuren.org:L-arginine: effect, side effects, dosage
1 comment
Habe plötzlich , nun schon monatelang , ein sehr schlechtes Hautbild . ( mit Sekret gefüllte Pusteln, rot fleckig ) Ein Antibiotikum, Cortisonsalben brachten keine ,bzw. nur minimale , Veränderungen.
Auf Rat meiner sehr erfahrenen Apothekerin nahm ich über mehrere Wochen L – Arginin und nehme es noch immer. Meine Haut ist frei von großflächigen Rötungen und entzündlichen Pusteln. Hoffe inständig,dass das Hautbild so bleibt.