What Is L-Arginine?
L-arginine is an amino acid that helps your body build protein. Your body makes plenty of it naturally, but it can also be found in protein-rich foods, such as poultry, red meat, fish, beans, wheat germ, grains, nuts and seeds, dairy products, and soy. Deficiencies of l-arginine are rare.
L-arginine has gotten lots of attention lately for its potential heart benefits. That's important because more than 85 million Americans have some form of cardiovascular disease. But what does l-arginine do for your heart, and does it have potential side effects?
What Does L-Arginine Do?
L-arginine is involved in several different functions in the body, including:
- Wound healing
- Helping the kidneys remove waste products from the body
- Maintaining immune and hormone function
- Helping your arteries dilate and relax
L-arginine has gotten a lot of attention as a natural dietary supplement because of its possible heart benefits.
L-Arginine Benefits
L-arginine may have a range of health benefits, including:
Heart health
In your body, l-arginine changes into nitric oxide (NO). Nitric oxide is a powerful neurotransmitter, or chemical messenger, that helps your blood vessels relax and improves your circulation.
Some evidence shows that l-arginine may help improve blood flow in the arteries of the heart. This can improve symptoms of clogged arteries, chest pain (angina ), and coronary artery disease. However, there is currently no data on how the long-term use of l-arginine affects your cholesterol or heart health.
Not all studies on l-arginine have been positive. One study showed that arginine was not helpful — and may have even been harmful — when used for treating heart attacks in combination with standard treatment.
Erectile dysfunction
Since l-arginine may help your arteries relax and improve blood flow, it may also help with erectile dysfunction.
High blood pressure
L-arginine has other potential health benefits, such as helping lower blood pressure in some people and improving walking distance in patients with off-and-on leg pain and weakness caused by poor blood flow (called intermittent claudication). However, current research isn't clear enough for experts to make any firm recommendations.
Migraine
Early studies suggest that people who regularly have migraine may also have low levels of l-arginine. This finding may help experts come up with better ways to treat migraine attacks, but more research is needed.
Diabetes
Some studies suggest that l-arginine may lower blood sugar levels in people with diabetes. But always talk with your doctor first before you take more l-arginine, as the supplement may interact with any medicines you're already taking for diabetes.
Athletic performance
Taking an l-arginine supplement may help improve aerobic performance (such as walking, running, biking, or swimming) or anaerobic performance (such as weightlifting or sprinting) when taken about an hour before athletic activity.
Is L-Arginine Safe?
In clinical trials, l-arginine has been used safely with minor side effects for up to three months. Possible side effects include abdominal pain and bloating, diarrhea, and gout. It may also cause a worsening of breathing in people with asthma.
L-arginine may interact with certain medications that lower blood pressure. It may also interact with certain heart medications and drugs, such as Viagra, that treat erectile dysfunction.
Pregnant women and women who are nursing should not take supplements without first talking to their doctor.
L-Arginine Dosage per Day
There is no recommended daily amount set for l-arginine because the human body normally makes enough. Before taking it, discuss the risks and benefits with your doctor.
L-Arginine FAQs
Can I take l-arginine during pregnancy?
Studies show that taking l-arginine during pregnancy may help prevent preeclampsia, lower your blood pressure, and help with your baby's growth. But always talk to your doctor before you start taking a new supplement.
How long does l-arginine take to work?
It takes at least 24 hours for your body to absorb l-arginine. But depending on why you're taking l-arginine, you may not see results for three months.
