There are many questions about 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 doctor’s control in individuals with problems such as hypertension and angina.
What does arginine do?
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. Increased nitric oxide activity
Nitric oxide has an effect on many aspects from the cardiovascular system to exercise performance by expanding the vascular 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 nourishment of the muscles and better nutrition 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 is a lot of research 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 nitric oxide increase occurs, it does not mean that you will see performance increase directly.
For this situation that 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 read 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.
2. 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 about 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 are very important.
You can see above the important reactions involving the amino acid arginine.
Should I use arginine?
Even though arginine is thought to be beneficial, especially in patients with chronic diseases, with its effects on the cardiovascular system, it should be used under the control of a physician.
In addition, serious losses occur during digestion and absorption of arginine and its effectiveness 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 taking arginine. 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 for more purchases, it is useful to be cautious.
In addition, arginine, which draws too much fluid into the intestine, may cause diarrhea in consumption of more than 10 grams at a time.
Of course, it would be best to consult your doctor by reviewing your chronic diseases, goals, and all other issues before using it.