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L-Arginine: Benefits, Side Effects, and Dosage
2023/5/8
L-arginine is an amino acid that plays an important role in many bodily functions, such as protein synthesis, wound healing, immune response, and blood pressure regulation. It is also a precursor of nitric oxide, a molecule that helps relax and dilate blood vessels, improving blood flow and oxygen delivery to various organs.
L-arginine has been studied for its potential benefits in various health conditions, such as cardiovascular disease, erectile dysfunction, diabetes, and exercise performance. However, the evidence for its effectiveness and safety is not conclusive and may vary depending on the dose, duration, and type of supplementation.
In this article, we will review the benefits, side effects, and dosage of L-arginine supplements, as well as some natural sources of this amino acid.
L-arginine has been studied for its potential benefits in various health conditions, such as cardiovascular disease, erectile dysfunction, diabetes, and exercise performance. However, the evidence for its effectiveness and safety is not conclusive and may vary depending on the dose, duration, and type of supplementation.
In this article, we will review the benefits, side effects, and dosage of L-arginine supplements, as well as some natural sources of this amino acid.
Benefits of L-Arginine
Some of the possible benefits of L-arginine supplements are:- Cardiovascular health: L-arginine may help lower blood pressure, improve blood flow, and reduce the risk of atherosclerosis (plaque buildup in the arteries) by increasing nitric oxide production. Some studies have shown that L-arginine can improve symptoms and outcomes in people with angina (chest pain), heart failure, or peripheral artery disease. However, other studies have found no benefit or even harmful effects of L-arginine in people with acute myocardial infarction (heart attack) or after coronary bypass surgery. Therefore, L-arginine should be used with caution and under medical supervision in people with cardiovascular disease.
- Erectile dysfunction: L-arginine may help improve erectile function by enhancing nitric oxide-mediated vasodilation of the penile arteries. Some studies have shown that L-arginine can improve sexual function and satisfaction in men with mild to moderate erectile dysfunction, especially when combined with other supplements such as pycnogenol or yohimbine. However, other studies have found no effect or only modest improvement of L-arginine in men with severe erectile dysfunction or organic causes. Therefore, L-arginine may not be effective for everyone and should not replace conventional treatments for erectile dysfunction.
- Diabetes: L-arginine may help lower blood sugar levels and improve insulin sensitivity by stimulating glucose uptake and utilization in muscle cells. Some studies have shown that L-arginine can reduce fasting blood glucose, postprandial glucose (after meals), and hemoglobin A1c (a marker of long-term blood sugar control) in people with type 2 diabetes. However, other studies have found no effect or even adverse effects of L-arginine on blood sugar levels and insulin resistance. Therefore, L-arginine should be used with caution and under medical supervision in people with diabetes.
- Exercise performance: L-arginine may help enhance exercise performance by increasing nitric oxide production, which can improve blood flow, oxygen delivery, and muscle contraction. Some studies have shown that L-arginine can improve aerobic endurance, anaerobic power, and muscle strength in healthy adults or athletes. However, other studies have found no effect or only marginal improvement of L-arginine on exercise performance. Therefore, the results are inconsistent and may depend on the dose, timing, and type of exercise.
Side Effects of L-Arginine
L-arginine is generally well tolerated at doses up to 10 grams per day. However, some people may experience side effects such as:- Gastrointestinal distress: L-arginine may cause nausea, diarrhea, abdominal pain, bloating, or cramps in some people. These side effects can be minimized by taking L-arginine with food or water or by dividing the dose into smaller portions throughout the day.
- Low blood pressure: L-arginine may lower blood pressure too much in some people, especially those who are already taking antihypertensive medications or have low blood pressure to begin with. This can cause dizziness, fainting, headache, or blurred vision. Therefore, blood pressure should be monitored regularly when taking L-arginine supplements.
- Allergic reactions: L-arginine may trigger allergic reactions in some people who are sensitive to it or to other ingredients in the supplement. This can cause rash, itching, swelling, hives, or difficulty breathing.
