L-arginine, also known as arginine, is an essential amino acid that is one of the 22 building blocks of protein in the body. It plays a key role in growth and repair of tissues, as well as in the production of hormones, enzymes, antibodies, and neurotransmitters. Despite being classified as a non-essential amino acid, it is sometimes necessary to obtain more arginine from the diet, as the body may not produce enough on its own. Arginine can be found in meat, poultry, fish, eggs, dairy, and nuts, but only in small amounts in fruits and vegetables, making it challenging for vegetarians to meet their dietary requirements.

The average American diet only provides 3.3 to 5.4 grams of arginine, while a vegetarian diet contains approximately one gram less. Older individuals (over 50) who follow a heart-healthy diet consume approximately 2.6 grams of daily arginine. A decline in arginine-derived nitric oxide (ADNO) levels can result from a poor diet, lack of physical activity, aging, high cholesterol, high blood pressure, diabetes, and smoking. Since high levels of arginine can counteract the negative factors associated with heart disease and the average American diet does not provide enough, taking an arginine supplement is a wise choice.

Nutrition experts consider arginine to be one of the least toxic amino acids, and even large amounts of consumption have minimal adverse effects. Clinical studies in the US and internationally have repeatedly demonstrated the safe administration of 30 to 50 grams of arginine to patients without any reported issues. Body builders have also consumed large doses of arginine for an extended period without experiencing any negative effects.

Arginine supplementation benefits are dependent on dose and can range from 5 to 30 grams per day taken orally. A recommended daily dose is 5 grams for increased nitric oxide levels and heart disease prevention. Those with risk factors like diabetes or high blood pressure may need 10 to 15 grams per day. It’s best to take 5 grams in the morning and before bed, avoiding protein consumption near supplement intake to prevent blocking absorption. Avoid arginine supplements that contain other amino acids like lysine or glutamine. Higher dosages (9-21 grams for men body builders, 6-18 grams for women body builders) are needed for growth hormone stimulation and should be taken on an empty stomach or 30 minutes before a workout.

Before making any changes to your medication regimen and adding arginine to your routine, it is important to talk to your doctor. Abruptly stopping your prescribed medications could have serious consequences. Based on clinical trials conducted over the past 20 years, taking arginine does not appear to interact with medications used for cardiovascular disease such as cholesterol and high blood pressure medications or diabetes. If you have diabetes or monitor your own blood pressure, monitor your levels as they may drop while taking arginine. If the levels remain low, talk to your doctor about adjusting your medication. Consistent use of arginine has the potential to reduce the need for chemical medications, which only mask the issue of low nitric oxide levels in the blood vessels.If you consistently take arginine daily, you can potentially eliminate the need to take statin drugs for cholesterol control. The root issue is not the cholesterol level but the oxidation of LDL cholesterol that becomes sticky and bonds with vessel walls. Arginine prevents the oxidation of LDL cholesterol, preventing plaque buildup, as supported by multiple studies.

Oral arginine supplements may not deliver results as rapidly as injections, but they can still be effective. By slightly increasing your oral intake, by 50 to 100% of your current dietary intake, you can start to experience health benefits in a matter of weeks. Many users have reported a boost in energy levels right away. Keeping a health journal can help you track your progress. Some possible outcomes include increased energy, improved memory and immune system, better sleep, weight loss, enhanced muscle tone, reduced pain, quicker wound healing, improved sexual function, and improved athletic performance.

It is best to consult your doctor prior to usage of arginine if you’re pregnant. Research indicates that arginine-derived nitric oxide may have a positive impact on a specific type of hypertension known as preeclampsia and could reduce the risk of premature labor and preterm birth. Many women have used arginine throughout their pregnancy without any adverse effects or issues reported.

Arginine is considered one of the least toxic amino acids by nutritionists, and even high consumption levels have been found to cause few adverse effects. Bodybuilders, for example, have consumed far greater amounts than recommended doses with no reported issues. Clinical trials conducted in hospitals both in the US and internationally have also administered doses of 30 to 50 grams of arginine to patients without any reported problems.

While side effects are uncommon, about 5% of individuals may experience stomach discomfort or diarrhea. Taking arginine with carbohydrates can prevent this.

Arginine itself does not cause herpes outbreaks, but consuming low-quality arginine supplements may exacerbate virus replication during an outbreak. The herpes virus often lies dormant in the body and can be activated by stress, colds, lack of sleep, and nutritional factors. To minimize the risk of exacerbating replication, it is important to use a high-quality, pharmaceutical-grade form of arginine. Lysine is an amino acid that can help prevent and eliminate herpes virus, and taking 500 mg of lysine daily is recommended if you have a herpes diagnosis. If you experience symptoms of an outbreak, taking 1000 mg of lysine and 1000 mg of Vitamin C three times a day can help, and it’s important to ensure a two-hour gap between taking arginine and lysine.

It’s important to note that if a child has a balanced diet, engages in regular physical activity, and takes a daily multi-vitamin/mineral supplement, there may be no need for them to take additional arginine supplements. There are concerns that taking arginine by children may reduce their body’s production of growth hormone and negatively impact their growth. However, it is believed that providing a child with a small dose of arginine (1-2 grams depending on body weight) soon after eating may counteract the harmful effects of trans fatty acids in their diet without affecting their growth hormone, which is produced in higher doses on an empty stomach. It has been found that 60% of children between the ages of 5 and 10 already have at least one risk factor for cardiovascular disease, such as high cholesterol levels, high blood pressure, or diabetes. In today’s fast food culture, some of the foods we give children can have more carcinogenic effects than a cigarette. These foods can deplete the body of nitric oxide, which can lead to cardiovascular disease.