Arginine, also called L-arginine, is a semi-essential amino acid. It plays an important role for us as it is involved in many crucial processes in the body. Among other things, arginine has an influence on our hormone balance as well as on our immune system. The amino acid is largely produced by our body itself, but under certain circumstances the demand can exceed the body’s own production. If this is the case, arginine can be supplied either through certain foods or through dietary supplements. Dietary supplements with arginine are also used in bodybuilding and as a sexual enhancer for men. Here it is particularly popular, because so far hardly any side effects of arginine are known.
Food with arginine
Semiessential amino acids such as arginine are produced by the body in sufficient quantities under normal circumstances. In special situations, however, they must be supplied from the outside. This is the case, for example, in growth phases, which is why arginine is essential for children. In adults, the need for arginine exceeds the amount of arginine produced by the body itself in particularly stressful phases of life, in the case of certain diseases or after accidents. Then this amino acid must be supplied either by the consumption of particularly arginine-containing food or by special food supplements additionally from the outside. Arginine is found primarily in foods such as meat, various seeds and nuts, and grain products. Foods that contain the highest amount of arginine are:
- Pumpkin seeds (17.7 percent).
- Pine nuts (17.6 percent)
- Walnuts (15.0 percent)
- Roasted peanuts (11.9 percent)
Also large amounts are present in dried peas (8.9 percent), unpeeled rice (7.6 percent), and raw pork (6.7 percent), raw chicken breast fillet (6.8 percent) and raw salmon (6.0 percent). In addition, chicken eggs and cow’s milk are also high in L-arginine.
Effect: arginine dilates blood vessels
Arginine contains a lot of nitrogen and can react with oxygen to form nitric oxide. Nitric oxide causes the heart muscle and smooth muscle to relax. This causes the blood vessels to dilate. Thus, nitric oxide provides improved blood flow and oxygen supply to the blood vessels. Since arginine influences the dilation of blood vessels, it can have a positive effect on diseases such as arteriosclerosis. This happens not only by the vasodilatation, but also by the fact that the deposits on the walls of the blood vessels are reduced. In addition to arteriosclerosis, arginine can also have a positive effect on high blood pressure.
Arginine stimulates the secretion of insulin
Arginine also has an influence on our hormone balance. Thus, arginine is said to influence the release of growth hormones, among other things, together with ornithine. With the help of an arginine test, one can check whether there is a deficiency of growth hormones, which can lead to growth disorders, especially in children. In such a case, taking arginine can stimulate the release of existing growth hormone reserves. Growth hormones also promote muscle growth and fat loss. That is why arginine is often used in bodybuilding. Here, it is also used because the vasodilating effect makes the veins particularly prominent. Supplements such as arginine that lead to increased blood flow to the muscles are also called ‘pump supplements’. In addition to growth hormones, this amino acid can also influence the hormone insulin: for example, arginine is said to help with diabetes by increasing insulin secretion in the body.
Arginine strengthens the immune system
Arginine is also said to strengthen the immune system. This is said to occur because arginine stimulates the production of white blood cells. Therefore, it is also taken preventively, for example, against impending colds. During acute infections as well as during hard athletic training, the immune system is particularly stressed and the need for arginine is therefore especially high. A lot of arginine is also needed after operations, as it can positively influence wound healing. In addition, the amino acid is also said to have an anti-cancer effect. Thus, more tumor cells should respond to chemotherapy for breast cancer through the administration.However, many of the effects attributed to arginine have not yet been conclusively confirmed scientifically. Therefore, a doctor should be consulted before taking arginine. He can also give tips on the correct dosage of arginine. In addition, it should also be noted that there are differences in effectiveness depending on whether the amino acid is administered orally or intravenously.
Increased potency as a side effect of arginine?
So far, only a few side effects of arginine have been reported. Among them is the lowering of blood pressure, which can cause problems, especially in people with low blood pressure. In addition, because arginine improves blood flow, taking the amino acid is said to increase erectile function. However, this effect is controversial, just like the required dose. In addition, although arginine is less dangerous than chemical potency agents, the amino acid should not be consumed in excessive quantities via dietary supplements. This is because an overdose of arginine can lead to diarrhea and nausea. In addition to potency, arginine is also said to have a positive effect on male fertility. The amino acid is said to improve sperm quality by increasing the number of sperm and increasing their motility. Just as with potency, however, this effect of arginine has not yet been scientifically confirmed.
