If you’re someone heavily involved in fitness, you may have encountered L-arginine. It’s one of the more popular supplements out there, praised for how it can boost performance in a variety of ways, but how much do you really know about it? Let’s take a deeper dive (https://longevity.technology/lifestyle/l-arginine-benefits-side-effects-dosage-uses-foods/).
L-arginine is what’s known as an amino acid. If you’re at all familiar with nutrition, you’ll know this is a building block of protein. Protein is what allows us to grow, strengthening our muscles and repairing any damage. It’s about more than protein, though. L-arginine can improve your circulation thanks to its role in producing nitric oxide, which relaxes blood vessels and lowers blood pressure. It can expel excess ammonia from the body and boost the immune system.
Some amino acids are produced by the body, and others can only be obtained through our diet. While we can technically synthesize our own L-arginine, it’s not unusual for our levels to be below the recommended amount. That’s especially true when you’re unwell and need more L-arginine than normal. In these cases, you have two options: dietary changes, such as adding more meat, fish, poultry, dairy, legumes and nuts to the menu to increase your intake; or taking L-arginine supplements.
Supplements can offer a more concentrated dose of L-arginine for when you need a particularly big boost, and they don’t come with issues related to dietary restrictions, although a few people may experience an allergic reaction. You may find L-arginine in powder, tablet, capsule or other forms. Of course, you still need to make sure you take the right dose for you, considering your body type and your reason for taking the supplement. Athletes may have different requirements from everyday people.
You also need to consider potential side effects, particularly if you’re taking other medication that may interact negatively. Some people experience bloating and stomach aches when they take L-arginine. Diarrhea is another common gastrointestinal complication. If you already have low blood pressure, you need to be careful that L-arginine doesn’t reduce it even further. Blood sugar and electrolyte imbalances can also occur. Some people with asthma find L-arginine aggravates their symptoms.
Whether you’ll benefit from L-arginine supplements, the size of your appropriate dose, and whether you’re at particular risk of side effects is highly dependent on the individual. Always consult with a healthcare professional first.
