There are many questions regarding arginine. Are these questions good advertising or real? You will find facts and answers to questions about arginine in my article.
Arginine is a commonly used supplement to increase performance and hormonal release. Likewise, I need to write this article because the mechanism of action and the accuracy of arginine effects are seriously questioned.
What is arginine in this article? the question, What does arginine? To the question, how to use arginine? From the question, is arginine harmful? I will touch on many issues until the question and answer the questions.
If you are ready we go!
What is arginine?
Arginine is an amino acid ( such as glutamine ) that can be produced in the body and is essential depending on the situation. As a result, arginine can be produced in the normal order with citrulline (L-citrulline) or ornithine.
It is quite popular in athletes as it is thought to activate nitric oxide production and increase growth hormone levels.
Later in the article, I will examine whether the mentioned effects of arginine actually exist.
It is also used under the doctor’s control in individuals with problems such as hypertension and angina.
What does arginine do?
Arginine is involved in many processes in our body. The immune function is one of the first to attract attention… On the other hand, it is known to have effects on fertility and its effectiveness can be seen in the improvement of brain power by detoxification. Arginine stimulates the body to produce certain hormones. Especially since growth hormones are included in this scope, we can understand that we are talking about a highly functional amino acid. Let’s take a closer look at what are the benefits of l-arginine, which is also effective in the production of insulin and is involved in many more processes, and then comes out with important benefits.
I’ve been talking about some of the miraculous effects that arginine is responsible for from the beginning of the article. Whether these are true or not is preoccupied with you. Let’s examine it.
I decided not to share research in this article. Because although there is a lot of research on arginine, it is very difficult to draw a reliable and clear conclusion. Because many studies do not go beyond giving opposite answers.
In this article, you will see the interpretations of the studies I have examined within the framework of physiology rules.
1. Increasing Exercise Performance
Arginine is known to effectively improve blood flow, which means it helps bring nutrients and oxygen to muscle and joint tissues. This means that with the help of arginine, you can get more benefits from exercise and enjoy it.
2. Increased nitric oxide activity
Nitric oxide has an effect on many aspects from the cardiovascular system to exercise performance by expanding the vessel wall. Most of these effects are related to temporary vasodilation (widening of the vessels).
This vasodilation results in more blood going to the tissues and thus more nutrition of the muscles and better nourishment of the heart tissue. As a result, the only thing we want is an increase in blood nitric oxide levels.
The reason why arginine is used here is that arginine is an amino acid used in making nitric oxide. But there is a point that is forgotten. Does an amino acid used in nitric oxide production also increase nitric oxide production and efficiency?
There are many studies here showing that the use of arginine increases nitric oxide production. Based on these studies, we can say that nitric oxide release has increased.
But there is a point to be aware of. Nitric oxide is a highly unstable molecule and has a very short half-life. For this reason, when a nitric oxide increase occurs, it does not mean that you will see performance increase directly.
For this situation, which varies from person to person, your course of action should be as follows. If you are using arginine for exercise performance, you should measure and evaluate your performance. If you see improvement, you can continue using it.
I am reading many articles that arginine can increase muscle mass. Research on this topic is clear. There is no increase in muscle mass even at 300% of normal blood arginine levels.
3. Increased growth hormone release
Growth hormone is a very important hormone, especially for athletes, whose release is controlled by many mechanisms. Of course, it is a big dream to increase the levels of this hormone with natural supplementation.
There is a lot of research about GH on arginine. These studies do not reach a consensus.
Here, I would like to point out a fact that research has shown you. Arginine cannot increase normal growth hormone levels without an activator (such as exercise, sleep). So the idea that I take arginine and get high growth hormone levels throughout the day is completely wrong.
Although there are studies showing the contrary (arginine increases GH except at peak times), the quality and design of the study is very important.
The use of arginine has become much more common in recent years with the increase in people who take care of their health. It is also of great importance that it has remarkable benefits. So what are these benefits?
- Arginine can make significant differences in our bodies. The first answer to those who ask what is Taurine and what are its benefits is that Taurine lowers blood pressure and fights inflammation. Arginine also comes to mind at this point. Because these are the most obvious effects. Therefore, it can protect against cardiovascular diseases.
- Related to the effect we mentioned above, another effect seen on l-arginine users is the prevention of arteriosclerosis. Blood vessels are repaired and the risk of heart attack is reduced.
- Arginine will strengthen immunity and in this way make it more durable. Accordingly, help can be obtained from the amino acid Arginine in fighting the common cold.
- The fact that it improves athletic performance and eliminates muscle pain is an important effect especially for those who are interested in bodybuilding and various sports.
- It should not be forgotten its effectiveness on mental capacity. Accordingly, it delays dementia and keeps the mind more lively.
- We also see a positive effect when it comes to kidney functions. It can help to have a much healthier and much smoother functioning kidney.
- Although arginine has many important effects on our body, its effects especially on cardiovascular health are remarkable. For this reason, it can be preferred with targets such as reducing the risk of heart diseases, preventing atherosclerosis, supporting vascular repair, and reducing the risk of a heart attack. Considering how important cardiovascular health is especially for those interested in bodybuilding, Arginine can be an indispensable amino acid supplement. Considering all these benefits, you can use Arginine in amounts that a specialist will deem appropriate, and support your body with the power of amino acids.
Should I use arginine?
Even though arginine is thought to be beneficial, especially in patients with chronic diseases, together with its effects on the cardiovascular system, it should be used under the control of a physician.
In addition, during digestion and absorption of arginine, serious losses occur and efficiency decreases. For this reason, some individuals cannot get the expected benefit from arginine. It would be more logical to use citrulline (L-citrulline) in such individuals.
Citrulline (L-citrulline) is efficiently digested and absorbed, and can also be converted into arginine on the kidney, providing more efficacy.
For this reason, if you do not have a clear proven reason, I do not recommend using arginine on a benefit/harm basis, especially for amateur and semi-amateur athletes. Contrary to popular belief, arginine is not a supplement that creates serious changes.
Supplementing with citrulline instead of arginine will often make more sense.
Use for healthy life and anti-aging is another matter. Arginine may be preferred for purposes. Because it is seriously important to increase nitric oxide release.
How is arginine used?
We examined the effects of arginine intake on growth hormone and performance issues. Considering that it can support increased levels of growth hormone and increase nitric oxide activity, I think it would be appropriate to use it several times a day.
My suggestion is to take 2-3 grams of arginine three times a day, each time.
The first intake should be at noon while hungry. This situation is that growth hormone release is activated at noon. The other intake should be 2-3 grams before training if you are going to train. If you are not going to train, you can skip arginine intake. The last consumption of arginine should be 3-4 grams before sleep.
As a result, it would be correct to consume a total of 10 grams per day in three or two divided doses as a start.
Is arginine harmful?
The safe upper limit of arginine supplementation, excluding foods, has been determined as 20 grams/day. Although there are studies reporting safe use in more purchases, it is useful to be cautious.
In addition, arginine, which draws excess fluid into the intestine, may cause diarrhea in consumption of more than 10 grams at a time.
Of course, before using it, it would be best to consult your doctor by reviewing your chronic diseases, goals, and all other issues.
Who Needs Arginine, What Are the Symptoms of Arginine Deficiency?
Everyone. Population especially in need of arginine; children, babies, athletes, obese or overweight and the elderly. For the adult population, arginine is considered a non-essential (not essential) amino acid. For children, unlike arginine, it is essential for the defense and development of the young immune system.
Because the body’s need for arginine increases during bodily injury and repair times, people with disabilities can benefit from arginine supplements. People with erectile dysfunction or sexual dysfunction may also benefit from the use of Arginine due to its vasodilation feature. In erectile dysfunction or poor circulation of the extremities, Arginine activates the blood vessels to increase their diameter, thus allowing increased blood flow access to constricted areas. Arginine also benefits athletes who train hard. Supplementing the body with arginine can strengthen the immune system, allowing the athlete to train more and avoid the harmful effects of minor illnesses associated with overstrain.
Athletes who are discontinuing the use of androgenic or anabolic steroids may benefit from supplemental arginine because steroids often lead to hypertension and the accumulation of bad cholesterol. Arginine has been shown to help reverse these conditions.
Due to L arginine’s ability to increase growth hormone levels, its ability to support lipid oxidation, its ability to lower blood pressure, and to reduce arterial plaque, supplementation of arginine may also prove beneficial for obese individuals.
Are You Getting Enough Amount of Arginine?
Everyone produces some arginine on their own, but how much you produce depends on factors such as your age, the level of inflammation, the condition of the arteries and heart, gender, diet quality, and genetics. Some of the reasons why a person may not be able to produce optimal levels of arginine are: vegetarian/vegan diet with low protein sources, poor digestive health that makes protein metabolism difficult, high levels of oxidative stress caused by free radicals (due to diet, stress or pollution), smoking We can count drinking and genetic factors.
To help your body naturally produce and use more arginine and nitric oxide, you should focus on a diet based on whole, real foods, especially “clean” protein sources that include all amino acids and varieties. Whole proteins are the most beneficial because they not only provide you with the amino acid arginine but also all the other amino acids needed to aid muscle tissue growth and proper neurotransmitter function.
Wild-caught fish, such as nutritious salmon, is a great option because, in addition to arginine, they also provide omega-3 fatty acids with anti-inflammatory effects that help maintain cardiovascular health. If you are vegetarian or suffer from symptoms of lactose intolerance, avoid arginine from non-animal sources; You can get it by consuming sources such as nuts, coconut products, sea vegetables or whole grains, and legumes. Essentially, any food high in protein provides some arginine, but denser protein sources are best.
Some of the best natural sources containing arginine are:
- Dairy products such as cultured yogurt, kefir, and raw cheeses (choose organic and raw dairy whenever possible)
- Grass-fed beef or meat and pasture-raised poultry (including turkey and chicken)
- Liver and organ meats (such as chicken liver)
- Wild-caught fish
- Sesame seed
- Pumpkin seeds
- Sunflower seeds
- Seaweed and sea vegetables
- Brazil nuts