Why use L-arginine in our diet, and what is the best health benefits for us? L-arginine is a powerful amino acid that plays an important role in maintaining and improving your health. Its base is natural, it works as an antioxidant and when taken like any other amino acid supplement, it offers countless health benefits.
The human body is rich enough in L-arginine. It is mainly produced in the kidneys. The liver also produces it in small quantities.
What is L-arginine?
L-Arginine is a semi-essential amino acid, ie a conditionally essential amino acid that can not always be produced in the human body. It is mainly taken in through the diet as an integral part of proteins, and less is taken as an integral part of creatine and other organic compounds.
So arginine is contained in almost every food, but it is most present in those foods where proteins such as meat, fish, and milk predominate the most.
Arginine in our body is of great importance because it is in the composition of proteins, creatine, hormones, the precursor (precursor) for various organic compounds that are created in the human body…
In fact, this amino acid is just one of the most important organic and inorganic substances that enter our body through diet, necessary for human development and functionality.
That is why we eat, that is why we feel hungry (need) for these compounds, without which we humans can not live! But here the question immediately arises: “Why is such a supplement needed, when we take arginine through the diet?”
Arginine as a supplement (dietary supplement) is recommended for consumption in those individuals who, for unknown reasons, have a reduced concentration of L-Arginine in the body.
Also to those individuals who want to periodically improve their psychophysical performance to achieve a certain goal.
Severe burns, infections, and injuries can cause low levels of L-arginine. or due to some rare genetic disorders. L-arginine foods and supplements can be consumed to avoid health complications arising from L-arginine deficiency.
In today’s article, we going to found what is the best health benefits from L-arginine.
Skin health benefits from L-arginine
L-arginine is like an elixir for our skin health.
Anti-aging properties
It is known that the largest organ in our body, the skin, tends to lose its elasticity with age.
This amino acid, through daily diet or supplements, maintains the beauty and vitality of the skin.
But how?
It stimulates our body to release human growth hormone, which helps to slow down the aging process. So consult your doctor and get a prescription for this magic pill!
The fast wound healing process
Arginine is said to shorten wound healing time. Protein is essential for the healing process of wounds and arginine aids in the production of this compound, which speeds up the healing process.
Arginine helps form L-proline, a compound that is essential for the formation of collagen, which helps wounds heal faster.
Revitalizes and rejuvenates the skin
Certain skincare products with arginine contain antibacterial compounds.
These compounds, along with antioxidant agents, repair skin damage caused by environmental factors or aging and help restore a youthful appearance.
Health benefits of arginine for our hair
L-arginine also helps against hair loss. See what are the best L-Arginine hair benefits.
Slows down the hair loss process
This amino acid produced by our body relaxes blood vessels and improves blood flow to the scalp and the base of the hair follicles.
Arginine hair care products are known to destroy the factors that cause poor hair follicle development or weaken the hair, thus promoting hair growth.
Prevents hair damage
Good news for those who like to dye their hair often! Arginine helps protect hair from harmful chemicals and harsh heat.
This is one of the reasons why it is found in most hair coloring products.
Health benefits of L-arginine
L-arginine helps overall health in the following ways.
L-arginine for a healthy heart
Arginine is converted to nitric oxide (NO) in our body. This acts as a neurotransmitter, which helps the blood vessels relax, which improves blood circulation.
This amino acid thus improves blood flow to the heart, which in turn helps relieve chest pain, clogged arteries, and other such cardiovascular diseases.
Arginine is also useful in treating conditions such as angina, a signal that the heart is not getting enough blood flow.
This can happen when the body is subjected to physical stress such as during exercise. Doctors advise a dose of two to three grams per day of L-arginine supplement for the treatment of angina.
Helps maintain blood pressure
L-arginine plays an important role in regulating blood pressure, thus alleviating the ill effects of high blood pressure.
Elevated blood pressure can cause leg cramps and fatigue, confusion, and a rapid increase in heart rate.
Improves libido
One of the most obvious benefits of L-Arginine is that it increases libido in both men and women.
This amino acid is vital for optimal male sexual health. In men, taking l-arginine supplements increases and improves fertility.
Arginine intake helps to dilate blood vessels, which increases blood flow to the genitals. All of these factors help treat erectile dysfunction.
Prevents inflammation of the bladder
Arginine can control bladder inflammation. This acid also relieves back cramps and helps kidney function in transplant patients.
Helps to lose weight
Now comes the most exciting use of arginine pills. Weight loss!
The dose of arginine supplements reduces body fat and increases muscle mass.
Several studies have shown that L-arginine supplementation increases plasma insulin in the system, leading to muscle growth even when you are resting. These hormonal changes help to create a stronger metabolism, an important part of weight loss.
What could be better than that? Weight loss without exercise.
Strengthens the immune system
Arginine is very effective in fighting inflammation that causes disease and protects our body from invasion by other bodies.
This amino acid has high anti-inflammatory as well as antioxidant properties, helping to scavenge free radicals.
When used in combination with vitamin C and omega-3 supplements, arginine is useful in preventing a number of chronic diseases.
Detoxifier of our system
Welcome to our natural detoxifier! Arginine helps reduce the presence of ammonia in the blood, directly part of the detoxification process.
This is why this supplement is often suggested in the treatment of a number of metabolic problems.
Ammonia is a by-product of a protein defect in the system and is known to cause cell destruction.
Increases the effectiveness of exercise
Believe that arginine helps increase your endurance.
Really! As explained earlier, this amino acid increases blood circulation in the system, providing every muscle cell with essential nutrients and oxygen.
This, in turn, can increase your strength and endurance without causing pain.
Prevents cancer
Arginine deficiency is a known condition in people battling cancer. Research shows that some suppressor cells of the immune system (MSCs) are the main culprits for this deficiency.
And this is important because our immune system is heavily dependent on the production of l-arginine.
Helps with migraines
Migraines are problematic. This type of headache does not come alone, but with accompanying conditions such as nausea, visual and noise sensitivity, and severe pain! Do not worry, if you take l-arginine this condition will be significantly reduced.
l-arginine health benefits for patients with type two diabetes
The study found that people with type 2 diabetes had lower levels of L-arginine compared to a healthy norm.
Arginine metabolism has been impaired in patients and therefore L-arginine supplementation may help to reverse the molecular imbalance.
Type 2 diabetes also causes oxidative stress in patients. A controlled human study has shown that arginine supplementation can help reduce this side effect.
At the same time, studies have found that L-arginine indirectly activates SOD, and thus a protein that includes free radicals, which helps reduce oxidative damage in the body.
The effect of arginine on nitric oxide levels reduces the damage caused by reactive oxygen species.
Along with lysine it helps relieve anxiety
One study experimented with a combination of arginine and lysine in healthy people with high levels of anxiety.
The experts gave the subjects 3 grams of lysine and 3 grams of arginine daily. The results showed that people in the test group released more hormones during a stressful situation.
In addition, these hormones helped to reduce the feelings of stress and anxiety in the respondents.
3 uses of arginine for athletes for better health benefits
Taking arginine shows that you want to take your performance to the next level. As part of the nitric oxide cycle, it brings a number of benefits to physically active people.
Thanks to this, arginine is a popular dietary supplement among athletes. This is evidenced by research that states that 5% to 8% of athletes in the NCAA (English National Collegiate Athletic Association – Athletic Association of the National University) use an arginine supplement.
If you work hard, get enough rest and proper nutrition before training and protein after training, it is time to find a supplement that can bring you an extra step.
One such dietary supplement is arginine or L-citrulline, which is converted to arginine in the body. We will convince you of the benefits of arginine during sports activity based on its effects.
Increases the rate of regeneration
Do you know that feeling when you have an extreme performance in the gym and tomorrow you are so exhausted that you need a few days to regenerate?
Then arginine can help because it increases nitric oxide levels. Nitric oxide helps support blood flow to tissues, thereby stimulating muscle relaxation.
This then allows larger doses of oxygen to be delivered to the muscles.
One of the factors of fast regeneration is that the muscles get enough nutrients after a hard workout, and better blood flow really makes a difference.
It is important to understand that you will achieve this effect only if you take care of a quality drink after training and proper diet.
You will also see the effect of arginine on your results because when your body recovers faster, you will be able to train more intensively, which brings you closer to your fitness goals.
Improves endurance and reduces fatigue
If you exercise endurance, you will be satisfied with the effect of arginine on your performance.
The performance of endurance also depends on the amount of oxygen that enters the muscle tissue. Blood oxygen can help you train longer without feeling tired.
This was confirmed by a study of professional cyclists who showed improvement at the time when the feeling of exhaustion appeared.
Some studies have studied a form of arginine known as GAKIC (glycine L-arginine A-ketose caproic acid). When testing people, an increase in their average performance during physical activity was observed.
At the same time, they measured an increase in performance volume and increased fatigue resistance.
Supports fat burning
Researchers have also begun to study L-arginine because of its effects on increased fat loss. Therefore, athletes who want to burn body fat should consider an arginine supplement.
One study looked at the effect of nitric oxide on glucose metabolism during exercise.
The results suggest that athletes who used arginine were able to transfer glucose to muscle cells faster.
Foods rich in L-arginine for health benefits
The richest foods that contain l-arginine are:
- Eggs
- Dairy products – yogurt, kefir, and cheese
- Beef
- Turkey meat
- Chicken
- Beef and chicken liver
- Fish – they also provide you with essential omega-3 fatty acids that are great for heart health.
- Coconut
- Pumpkin seeds
- Sesame
- Sunflower seeds
- Algae
- Nuts
- Almonds
The amount of arginine in 100 g of the following foods is as follows:
- Pork meat 4841 mg
- Egg white 4813 mg
- Spirulina 4148 mg
- Pumpkin seeds 4033 mg
- Peanuts 3349 mg
- Soybean 3153 mg
- Beef 2336 mg
- Chicken meat 2159 mg
- Tuna 1794 mg
The optimal daily dose of l-arginine for health benefits
Arginine can only be produced by an adult body, but only in very small quantities. Therefore, we can supplement arginine to support its effects in the body.
The average intake of L-arginine in food is about 5.4 g per day. The recommended daily dose of arginine supplement, however, is not strictly defined.
However, the usual dose ranges from 3 to 6 grams, although no side effects have been reported with a daily dose of L-arginine up to 20 g.
However, always check the indicated dose on the package before taking the supplement. We also recommend taking arginine with food to avoid possible laxative effects.
Side effects of arginine
Studies have shown that side effects are very rare when you take arginine for three months.
Some of them, however, cause nausea, cramps, abdominal pain, diarrhea, or headaches.
Arginine may also work in combination with medications for low blood pressure, heart medications, or Viagra.
If you are taking these medications, be sure to consult your doctor in advance about taking them.
Pregnant and lactating women should not take dietary supplements before consulting a doctor.
Conclusion
We believe that you have learned everything you need to know about arginine and that you will consider taking it through food or supplements.
It can have beneficial effects on your health as it supports blood flow, boosts immunity, and relieves anxiety.
It brings benefits to patients suffering from diabetes and erectile dysfunction.
Its properties are loved by athletes because it increases their endurance and performance, accelerates combustion, and improves regeneration.
Write to us in the comments what are your experiences with taking arginine.
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