Arginine is a conditionally essential amino acid (i.e. an essential amino acid which, in the presence of particular pathophysiological conditions, cannot be synthesized by the body in the necessary quantities and times ) and is naturally present in proteins . As with other amino acids, arginine also plays an important role in the synthesis of proteins, which are then used by the body to increase muscle mass and to rebuild damaged tissue. For this reason, research has been carried out to evaluate the effectiveness of arginine in the treatment of serious wounds and tissue wasting due to disease.
What is arginine
Arginine is essential for growing children and has a high tolerability, which is why it is considered a safe food supplement and its consumption is widely spread in sports, and beyond.
In addition to participating in protein synthesis, L-arginine is a precursor for the production of nitric oxide which, released into the blood, acts as a vasodilator, thus promoting better circulation . A healthy body, under normal conditions, naturally produces arginine, but larger doses can be made through a specific diet; foods such as red meat, fish, nut, dairy products, eggs (all rich in protein) are an important source of arginine.
Arginine is considered safe within certain doses, but it is always best to moderate your consumption, because too much could cause some unwanted side effects in the long run. This is why it is important to know how arginine interacts with the body and with other medicines.
How does arginine work
Arginine is an amino acid used by the body for the production of urea, which is then discarded through urination; urea is produced when the body breaks down proteins, thereby creating more nitrogen than is needed. Urea is an effective and efficient way to remove excess nitrogen from the body. Arginine's role is to help regulate urea production while balancing chemical reactions.
Another important task performed by arginine is to help the body produce creatine , which is useful for muscle growth and increased power. The degradation of creatine, a process that takes place in the muscles, generates the heterocyclic compound creatinine, which is expelled from the body thanks to the action of arginine. For this reason, both creatine and L-arginine supplements are popular in the bodybuilding industry.
Arginine is usually taken via supplements , as well as taken through food, and can act as a vasodilator as well.
Benefits of arginine
The action of L-arginine causes two effects: it promotes the formation of nitric oxide (nitric oxide) in combination with oxygen and contributes to protein synthesis .
Precisely thanks to these effects, arginine has a series of benefits ranging from the health of the cardiovascular system to the increase in muscle mass, from the treatment of serious wounds to an increase in male fertility. There are also many other benefits associated with the consumption of arginine, even if not all of them have yet obtained the necessary scientific validations.
Let's see below, schematically, the most important benefits that L-arginine can bring to our body:
- reduction in blood pressure
- treatment of heart problems
- treatment of erectile dysfunction
- control of blood sugar levels in people with diabetes.
Adequate arginine supplementation appears to be useful for the treatment of hypercholesterolemia, hypertension and angina pectoris, as well as reducing vascular damage and the oxidation of LDL lipoproteins.
The benefits of arginine for sports
The current use of arginine in sports is mainly due to its antioxidant and immunomodulatory properties , which help improve performance in very intense training sessions . The benefits of L-arginine are more evident on intensity than duration.
L-arginine is also recognized as having an important role in gluconeogenesis (i.e. the process of glucose synthesis initiated by non-glucide precursors) and in detoxification , the elimination of nitrogenous toxins accumulated in the body and present in greater quantities in people who practice physical activity. sporty.
The functions performed by L-arginine in our body are many and it is thought that there may be further beneficial applications, yet to be tested and verified.
Arginine and the immune system
Thanks to its ability to promote the multiplication of lymphocytes, L-arginine is an important factor in supporting the immune system. Its transformation into nitric oxide also makes it possible to cover a consistent antibacterial action , optimized by the ability to easily cross the cell walls, thus acting rapidly on the infectious agent.
Arginine and muscle development
Arginine is an amino acid rich in nitrogen, a chemical property that allows its transformation into nitrogen monoxide; the latter is able to activate enzymes present in muscle cells with the aim of weakening the walls of blood vessels, which therefore become more prone to dilation, absorbing greater quantities of liquids and nutrients. This process results in a slight muscle enlargement, accompanied by an improvement in sports performance.
Furthermore, the combination of L-arginine with other supplements, such as branched chain amino acids , promotes better performance and faster muscle growth.
Arginine also actively participates in the secretion of a fundamental hormone, HGH, the growth hormone, involved in all growth processes of the human body, including muscle growth.
Natural sources of arginine
While available in dietary supplement form, L-arginine is also ingested through foods ; the advantage is that, through the diet, it is difficult to exceed the requirement, thus avoiding potential side effects due to excessive administration.
The flip side, however, is that dietary intake may not provide sufficient arginine content , so supplements become the simplest and most effective way to follow.
The best natural sources of arginine are foods that are high in protein , such as the animal protein found in red meat , chicken and turkey breast, and dairy products .
For those who follow a vegan or vegetarian diet, it is possible to obtain arginine through plant protein-based foods.
Administration and method of use
Taking L-arginine is considered safe within the recommended dosages; a minimum dose of 3 g is usually recommended for those who practice sports (in pre-workout or before going to bed). L-arginine supplements are commercially available in a variety of forms, from capsules to tablets to powdered solutions.
Contraindications
When taken as a dietary supplement, L-arginine can present some undesirable effects, when overdosed for a long time; the most common are the following:
- gout
- swelling
- abdominal pain
- lowering of blood pressure
- diarrhea
- inflammation of the airways
- allergies
Risks and complications
Those most at risk of experiencing the side effects of arginine are infants, people with blood pressure control problems, heart patients and those who have already undergone pharmacological therapy with blood pressure medicines.
Light dosages are rarely dangerous, even for those at risk. However, for these groups of people, medical advice is essential to establish whether the conditions for taking arginine exist.