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L-Arginine
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Table of contents
- Definition: What is L-Arginine?
- L-Arginine vs. D-Arginine
- What are the functions of L-Arginine?
- L-Arginine and cardiovascular diseases
- L-Arginine for healthy muscles
- What makes L-Arginine unique?
- Is L-Arginine a natural potency enhancer?
- Effect of L-Arginine on women
- L-Arginine is a semi-essential amino acid
- Is L-Arginine intake necessary?
- When do you particularly need L-Arginine?
- L-Arginine for performance enhancement
- Does L-Arginine help with erectile dysfunction?
- How does an L-Arginine deficiency occur and how does it manifest itself?
- What happens in case of L-Arginine deficiency?
- What should be considered when taking L-Arginine?
- L-Arginine supplements
- Which foods are particularly rich in L-Arginine
- References & Sources
Definition: What is L-Arginine?
Arginine is a strongly basic proteinogenic amino acid , meaning it is required for the synthesis of proteins. Among all proteinogenic amino acids, arginine has the highest nitrogen content by mass, with four nitrogen atoms.
L-Arginine vs. D-Arginine
Arginine can occur in two different mirror-image forms. However, only the L-form of the amino acid, in which the amino group is on the left side of the central carbon atom, has a biological effect in the human body. Therefore, high-quality food supplements contain exclusively L-arginine. The other form is called D-arginine.
Good to know: The name arginine is derived from the Latin word argentum, meaning silver. This is because this amino acid was first isolated as a silver salt.
What are the functions of L-arginine?
L-arginine fulfills numerous functions in the body, particularly with regard to cardiovascular health. This amino acid is the sole precursor of nitric oxide (NO), an important vasodilating messenger in the human body. The release of NO from L-arginine leads to improved blood flow, thereby reducing the risk of thrombosis, lowering blood pressure, and improving the oxygen supply to the heart.¹
L-Arginine and cardiovascular diseases
The extent to which L-arginine has a positive effect on vascular diseases such as arteriosclerosis is currently the subject of research.² It may be possible in the future to use L-arginine to reduce the risk of arteriosclerosis in certain groups of people, such as smokers and people with diabetes mellitus, elevated cholesterol levels , or high homocysteine levels.
L-Arginine for healthy muscles
In addition, this substance promotes the production of certain white blood cells, the T-lymphocytes. These, in turn, are important for the immune system and wound healing.³ L-arginine also plays a role in hormone balance: It promotes the release of growth hormones from the pituitary gland, which supports muscle building. This function is particularly important for children and adolescents, as well as for athletes.
What makes L-arginine unique?
This nutrient is likely of great importance for men's health. While the effects of L-arginine on men are still being researched, there is already evidence of positive effects on erectile dysfunction.
Is L-arginine a natural aphrodisiac?
If the cause of erectile dysfunction is a circulatory disorder, studies suggest that L-arginine could improve potency.⁴ This is because the nitric oxide derived from L-arginine dilates the blood vessels in the penis. This allows more blood to flow in, enabling an erection to occur or be maintained. Furthermore, studies indicate that L-arginine, in combination with L-citrulline, can have a positive effect on sperm quality and motility.⁵
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Effects of L-arginine on women
But L-arginine also appears to have benefits for women's sexuality. A study in which a combination preparation of L-arginine, ginseng, ginkgo biloba, and other active ingredients was administered to female participants revealed a significant increase in sexual desire.⁶
L-Arginine is a semi-essential amino acid.
This property makes L-arginine a so-called semi-essential, i.e. conditionally essential, amino acid. This means that the body can produce L-arginine itself, but not always in sufficient quantities.⁸
Newborns in particular are dependent on intake through food, as their ability to synthesize arginine is not yet fully developed.⁹ For children and adolescents, intake through food must also be ensured, as the need for L-arginine during the growth phase cannot be fully met by the body's own synthesis.
Would you like to learn more about amino acids? Discover our exciting blog posts on the topic and expand your knowledge!
Is taking L-arginine necessary?
A healthy adult consumes an estimated 5 to 6 grams of L-arginine per day through a balanced diet.10 The German Nutrition Society (DGE) does not issue a general recommendation for a daily intake of arginine. This is because, under normal conditions and with sufficient nitrogen in metabolism, the body can synthesize this amino acid itself.11 A healthy lifestyle is therefore recommended in any case.
When do you especially need L-arginine?
During stressful periods, as well as after injuries, burns or accidents, the need for L-arginine may exceed the amount produced by the human body.
L-Arginine for performance enhancement
Furthermore, children and adolescents, older people, pregnant and breastfeeding women, as well as vegetarians and vegans should ensure they consume sufficient arginine. Athletes and people who engage in intensive physical work also have an increased need: they require sufficient L-arginine to prevent health problems such as muscle loss and reduced performance.1⁴
Does L-arginine help with erectile dysfunction?
However, even with certain health problems and illnesses such as arteriosclerosis or other vascular diseases, high blood pressure, and erectile dysfunction, you should ensure that you are getting enough L-arginine from external sources¹² – through a balanced diet or, if necessary, with the help of dietary supplements in the form of capsules or powder. If you are taking medication to lower blood pressure or suffer from kidney or liver disease, you should consult your doctor before taking L-arginine.
How does an L-arginine deficiency develop and what are its symptoms?
L-arginine is classified as a conditionally essential amino acid. This means that there may be situations in which the body cannot provide this nutrient, or not in sufficient quantities. This can occur, for example, in certain pre-existing conditions such as liver disease or enzyme deficiencies like phenylketonuria.1113 Kidney failure or cancer can also increase the need for amino acids like L-arginine.
What happens in case of L-arginine deficiency?
Other consequences of arginine deficiency can include sleep disturbances, mood swings, a deterioration in heart performance, and a weakened immune system and wound healing.¹⁵
What should you pay attention to when taking L-arginine?
If you suffer from high blood pressure or erectile dysfunction, you should consult a doctor: They can determine the cause and recommend effective treatment. L-arginine is not suitable for self-medication on its own, as it can interact with blood pressure medications, blood thinners, erectile dysfunction drugs, and other medications. Anyone who has had a heart attack should completely avoid taking arginine.¹⁶
Supplements containing L-arginine
If your body cannot fully meet its daily needs due to stress or chronic illnesses such as diabetes mellitus, you can supplement with L-arginine. The recommended intake is 2 to 6 grams of arginine daily. This can be increased in individual cases, as no side effects are known at such low doses.¹⁷
Which foods contain particularly high amounts of L-arginine?
As a protein building block, L-arginine is found in many protein-rich animal foods, including meat, tuna, salmon, and seafood such as shrimp. Vegetarians and vegans can obtain L-arginine from plant-based foods such as nuts, legumes, wheat germ, oatmeal, and pumpkin seeds.
