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Arginine
How You May Benefit:
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Detoxify the body
Protect against the negative effects of prior anabolic steroid use—with possible corrective effects
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Enhance sexual performance
Improve sexual function by increasing sperm count and blood flow and encouraging penile erection
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Enhance muscle recovery
Suppress tissue breakdown and improve muscle recovery rates by metabolizing protein byproducts
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Increase mental focus
Support nitric oxide production, enhancing memory and cognitive function
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Increase oxygen uptake
As a precursor to nitric oxide, which dilates blood vessels, it may increase oxygen levels to the heart
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Stimulate growth hormone
Increase strength and lean body mass, along with fat loss, by promoting the secretion of growth hormone and insulin
Overview
Times of physical and emotional stress or trauma—common to many of us—and even intense exercise can all result in a notable decline in levels of the amino acid arginine. In addition to aiding protein synthesis and boosting the immune and nervous systems, arginine is also known for increasing growth hormone levels; thus, it's become popular with people seeking to build a lean, muscular body and stimulate fat loss.
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Amount: Amounts vary significantly, from 3 to 20 grams per day, depending on the individual and the intended results. Note that studies show most manufacturers recommend far less than the amounts that have been documented to be most effective.
For growth-hormone release, three grams of arginine may be taken one hour before vigorous exercise and just before sleep.
Studies indicate between 15 and 18 grams a day may promote wound healing.
Between 6 and 13 grams per day are reportedly effective for promoting heart health.
Two grams taken three times daily may lead to reduced blood pressure.
Four grams per day for several months may help increase sperm count.
Between 6 and 18 grams 45 minutes before sex may improve sexual functioning.
Timing: Arginine appears to be most effective on an empty stomach and used five days a week. Some experts recommend using the supplement for two to three weeks, followed by a break of one to two weeks.
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Arginine is used by athletes who wish to increase the production of growth hormone, insulin, and creatine phosphate, which may encourage an increase in lean mass and enhanced fat loss as well as potentially improve immune and cognitive functioning.
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Safety Information
Safety:
If you have cold sores or herpes, be careful using arginine. It should only be used in these cases in a 4:1 ratio of lysine to arginine. It may otherwise stimulate cellular replication of the viral cells.
Individuals with diabetes should not use arginine as it can influence blood sugar levels.
Toxicity:
None reported. As long as amounts are under 25 grams per day, it is generally safe.
Bans and Restrictions:
None reported.
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References
Evoy, D., et al., "Immunonutrition: The Role of Arginine," Nutrition 14.7-8 (1998) : 611-7.
Lebret, T., "Efficacy and Safety of a Novel Combination of L-Arginine Glutamate and Yohimbine Hydrochloride: A New Oral Therapy for Erectile Dysfunction," European Urology 41 (2002) : 608-13.
Schachter, A., et al., "Treatment of Oligospermia with the Amino Acid Arginine," J Urol 110.3 (1973) : 311-3.
Suminski, R.R., et al., "Acute Effect of Amino Acid Ingestion and Resistance Exercise on Plasma Growth Hormone Concentration in Young Men," Int J Sport Nutr 7.1 (1997) : 48-60.
Tenenbaum, et al., "L-Arginine: Rediscovery in Progress," Cardiology 90.3 (1998) : 153-9.
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