Arginine is an essential amino acid that promotes healing, boosts immunity and eliminates toxins from the body. It can also help to improve muscular performance and promote muscle mass gains.
Arginine can be found naturally in many foods, such as cheese, nuts, beans or cocoa and, therefore, it an be supplemented through diet alone.
Arginine can also be used in supplement form, and is especially common in athletes, as it reduces muscle fatigue and promotes muscle mass gains.
Health benefits
Arginine can provide health benefits like:
1. Promoting muscle mass gain
Arginine can be effective in putting on muscle mass, and is normally recommended in supplement form for bodybuilding athletes or people who practice high-intensity sports. Arginine promotes increased blood flow to the muscles, which can help to improve muscle strength and endurance. Arginine also works to combat free radicals, which can interfere with muscle gains.
Furthermore, arginine also stimulates the secretion of GH (growth hormone), which also plays an essential role in gaining muscle mass.
2. Preventing muscle fatigue
Arginine promotes the production of nitric oxide, which can dilate blood vessels and help to improve muscle contractions. This can be important for reducing and preventing muscle fatigue. Additionally, arginine decreases lactate concentration in muscles, which is also associated with fatigue.
3. Boosting immunity
Arginine also helps to optimize processes within blood cells that are responsible for optimal immune system functioning.
4. Promoting healing
Arginine also has anti-inflammatory action and directly impacts cellular metabolism. It can promote the tissue regeneration process and better healing.
5. Detoxing the body
This amino acid also acts directly on the liver to promote the elimination of substances that are in excess in the body. It also facilitates the elimination of free radicals, which can also be harmful for your health.
6. Strengthening and hydrating hair
Arginine is one of the amino acids that make-up keratin proteins. Keratin is needed for strong and hydrated hair strands, therefore, consuming foods that are rich in arginine can help to improve the appearance of your hair.
7. Treating erectile dysfunction
This amino acid increases the production of nitric oxide, which causes a vasodilating effect that can promote erections and sustain them for longer. Nitric acid can help to increase blood flow to the penis, which is why some doctors may recommended arginine supplements the complement the medical treatment of erectile dysfunction.
8. Preventing cancer
According to some studies, the effect of arginine on cell metabolism can reduce the likelihood of abnormal tumor cells. As mentioned, tt can also promote the elimination of free radicals, which can also promote tumor development. However, more studies are still needed to support the effect of arginine on cancer prevention-
Foods rich in arginine
Arginine can be easily found in some foods such as cheese, yogurt, nuts, cocoa and chestnuts, for example. To achieve its health benefits, it it is important to incorporate these foods into a healthy and balanced diet, ideally guided by a registered dietitian.
Check-out a list of foods that are high in arginine that you can add to your diet.
Arginine supplements
Arginine supplementation may be recommended when it is not possible to obtain adequate amounts of arginine through diet alone It can be found in powder or capsule form in health food stores or pharmacies.
It is commonly recommended for athletes to improve performance, muscle recovery and muscle mass gains, but it can also be prescribed for people with low protein intake or malnutrition.
Before taking arginine supplements, it is important to consult your doctor or a registered dietitian to confirm whether daily intake of this supplement is needed. He or she can also advise the appropriate dosing to take.
In general, the daily recommendation is up to 3 grams of the powder supplement, which should be diluted in water, or 1 to 2 capsules of 500 mg up to 3 times a day. However, dosing may vary from person to person, depending on their health status or goals.