L-arginine is an amino acid produced by our bodies that our cells turn into nitric oxide, helping blood vessels relax and improving circulation. It’s found naturally in foods like meat, fish, dairy products, seeds and nuts; additionally it may be taken as a dietary supplement.
Arginine benefits include increasing blood flow to muscles, increasing strength and endurance as well as supporting recovery after exercise, while decreasing lactate production which contributes to muscle fatigue.
Increases Blood Flow
Arginine is levorotatory, meaning that it bonds with other amino acids to form proteins which the body uses for muscle building, hormone production and immune support.
Arginine helps increase blood flow to muscles during physical exercise to provide oxygen and nutrients. This increases your VO2 max (maximum oxygen consumption), which measures how much oxygen your body uses during exertion.
L-arginine can be converted to nitric oxide in the body, helping blood vessels dilate and improving circulation – potentially leading to lower systolic blood pressure among hypertensive adults.
Arginine is generally safe to take for most individuals; however, those with heart disease or high blood pressure should consult their physician before beginning a course of arginine supplementation. Possible short-term side effects may include abdominal pain, bloating, diarrhea and worsening of allergies or asthma symptoms; it’s possible to overdose so do not exceed the daily dosage without prior consultation with a healthcare provider.
Increases Muscle Growth
Arginine is a semi-essential amino acid that serves multiple functions in the body. When taken orally, arginine converts to nitric oxide, which causes blood vessels to open wider for improved circulation. Furthermore, arginine plays an essential role in protein synthesis as well as stimulating release of growth hormone and insulin; naturally found in red meat, poultry and fish along with certain dairy products and supplement forms available commercially or obtained through diet therapy programs.
Researchers have discovered that arginine can significantly enhance exercise capacity for people living with chronic heart disease by increasing coronary and peripheral artery vasodilation. Furthermore, arginine promotes muscle mass by decreasing muscle damage during exercise while simultaneously encouraging expression of 70kDa heat shock proteins [14].
To increase Arginine levels in your body, choose complete protein sources from foods like nuts, seeds, legumes and sea vegetables as well as wild-caught fish such as salmon. Avoid processed food that lack nutritional value but high in sugar, fat and sodium content.
Increases Energy Levels
Arginine is an amino acid the body uses to build proteins and it releases nitric oxide as it enters the bloodstream to widen blood vessels and enhance cellular energy while simultaneously decreasing blood pressure and stimulating insulin release.
Amino acids are the building blocks that comprise protein. There are 20 different amino acids present, making up tissues, hormones, and antibodies in your body.
Arginine is classified as a semi-essential amino acid, meaning your body can normally produce enough of it through diet alone to meet your needs. However, during times of illness or pregnancy your need may exceed this capacity and require supplementation from outside sources; you can typically find these supplements sold at health food shops or online at comparable costs as other amino acid supplements.
Enhances Immune System Function
L-arginine’s benefits to the immune system include stimulating lymphocyte proliferation and activating macrophages. Furthermore, L-arginine promotes expression of iNOS and arginase 1 genes within immune cells, leading to production of NO that helps fight infection and control pathogens.
Arginine has also been shown to enhance T lymphocyte functionality and activate phagocytosis in human macrophages, improving their glucose tolerance and sensitivity by allowing more blood sugar into cells, helping combat fatigue during high-intensity exercise and increasing endurance levels.
Arginine can be found in numerous health supplements and is commonly combined with omega-3 fish oils to treat hypertensive patients and lower their blood pressure. Topical ointments containing arginine have also proven useful in relieving wound pain by keeping blood flowing freely while fighting swelling. Furthermore, studies have suggested it can boost immunity against infection following surgery or illness and lower infection risks by up to 40%; although studies involving oral or IV arginine had significant heterogeneity across studies.