Arginine - Overview, Benefits, Precaution, Dosage
What is arginine?
Arginine is a type of amino acid. An amino acid that can be synthesised within the body. There are 11 types: glycine, alanine, serine, aspartic acid, glutamic acid, asparagine, glutamine, arginine, cysteine, tyrosine, and proline. Arginine is one of them. Since it is a component synthesised within the human body, it is classified as a non-essential amino acid. However, because the amount synthesised is small compared to other non-essential amino acids, it is a nutrient that is sometimes called a semi-essential amino acid. Since our bodies are unable to create the required amount of arginine, children must obtain it from diet. It was found in 1886 in the buds of the lupine, a type of leguminous plant.
Specifically, one of the factors causing the reduction in arginine production is ageing. It is reported that the amount of synthesis drops to less than half of what it was in your teens when you reach your 40s. Arginine is a nutrient that affects the secretion of growth hormone and recovery from fatigue in the body, so it is preferable to intake the deficiency from food.
Furthermore, be aware that if your physical strength is wasted during the growth period, during exercise, or due to injury or illness, the amount of synthesis may become insufficient. Studies have also revealed a reduction in arginine production in depressed patients.
Arginine as a surfactant
Arginine is also used as a surfactant in shampoos and other items. Because surfactants facilitate the easy mixing of water and oil, they are employed in detergents to remove stains that are difficult to dissolve in water. Its molecular structure consists of two compatible groups: one hydrophilic group that works well with water and the other hydrophobic group that works well with oil.
Surfactants work to clean by forming spherical lumps called micelles that have hydrophobic groups in the centre and hydrophilic groups on the exterior. This allows the surfactants to encase the dirt and adsorb debris that is difficult to dissolve in water. to carry out. Skin roughness is caused by conventional surfactants' excessive cleaning power, which even removes ceramides and amino acids from the skin. But because arginine is pre-existing in the skin, it hydrates the skin without causing any harm. It is attracting attention because it washes well.
Benefits of Arginine
Growth hormone secretion promotion: Arginine has the effect of stimulating the pituitary gland and promoting the secretion of growth hormone. Growth hormone is an important substance involved in the growth of the body. It is believed that the body will boost muscular growth and speed up metabolism if it secretes sufficient amounts in the body. It is known that arginine secretion declines with age, lack of exercise, stress, sleep deprivation, and other factors, it is advisable for individuals who are older or have disordered lifestyles to intentionally take arginine. However, due to arginine's capacity to stimulate growth hormone secretion, products claiming to increase height in recent years. However, a scientific opinion disputed the efficacy of supplements containing components that stimulate growth hormone release, such as arginine. When growth hormone secretagogues were given to children with short height over a one-year period, the average growth rate of the low-dose, high-dose, and placebo groups did not vary statistically.It is said that it has been scientifically proven that there is no difference and that the height does not grow faster than the original growth rate. Arginine is also used as a nutritional supplement by hobbyists and bodybuilders. In addition to arginine, amino acids such as ornithine , tryptophan , glycine , and tyrosine also promote the secretion of growth hormone.
Immunity-boosting Effect: Arginine has the capacity to stimulate macrophages, which are immunological cells. Macrophages are a type of white blood cell that process bacteria and viruses that invade the body. By strengthening your immunity, you can build a robust, disease-resistant body. Additionally, arginine also produces polyamines, which are necessary chemicals for tissue repair and cell division. It also has a role in the production of elements necessary for wound healing. Arginine-containing intravenous fluids are used to speed up post-operative recovery and lower the risk of infection-related problems. Research on enteral nutrition is also progressing, and it has been shown that enteral nutrition supplemented with arginine and omega-3 fatty acids and nucleic acids is effective in protecting the body from infection after surgery.
Fatigue Recovery: An imbalance in the body's TCA cycle is thought to be one of the reasons for fatigue in the body. The body uses the TCA cycle, which breaks down proteins, lipids, and carbs and turns them into energy or to produce energy. The ammonia produced by the body is the component that prevents this TCA cycle. This ammonia, which is frequently produced during physical activity or the process of burning energy, is eliminated by the amino acid arginine. Moreover, arginine is metabolised to creatine phosphate, which is a molecule that stores energy and promotes greater vitality. Moreover, it aids in the brain's recovery from exhaustion since it activates liver function.
Ammonia detoxification effect: Arginine is involved in the "ornithine cycle" that metabolises ammonia in the liver, and has the function of detoxifying ammonia. The "ornithine cycle" is a metabolic process whereby liver-resident ornithine and ammonia combine to form arginine, which subsequently splits into detoxified urea and ornithine. The citric acid cycle, which produces energy, is supported by the ornithine cycle, which also helps to normalise liver function by detoxifying ammonia. Additionally, experimental studies demonstrate a decrease in blood ammonia levels in rats who are on arginine consumption. Furthermore, studies have demonstrated that taking arginine and glutamic acid orally can reduce the rise in blood ammonia concentration brought on by exercise, suggesting that arginine may be able to reduce ammonia, which is linked to fatigue during exercise.
Boost Blood Circulation: Arginine causes blood arteries to dilate by raising nitric oxide levels. In one study, ingesting arginine orally caused participants' systolic and diastolic blood pressure to drop. This study suggests that arginine consumption may prevent lifestyle-related illnesses including myocardial infarction and cerebral infarction in addition to preventing arteriosclerosis. Warm blood can also be delivered to the capillaries through increased blood flow, which may lessen the likelihood of developing cold sensitivity. It is said that the production of nitric oxide decreases due to lack of exercise and stress, so it is important to take in arginine efficiently.
Skin Care Effects: Arginine has the effect of moisturising the skin. The skin is separated into the stratum corneum, epidermis, and dermis. Dry skin indicates a lack of moisture in the stratum corneum. A naturally occurring substance known as NMF (Natural Moisturising Factor) maintains the moisture content of the stratum corneum. Approximately 40% of NMF is made up of amino acids, and arginine is known to have this moisturising effect. We used urea-containing creams, which are beneficial for moisturising and exfoliating, both with and without arginine, in an experiment to examine the moisturising impact of arginine. The group applying the arginine-containing cream showed a noticeable improvement in their rough skin after comparing their skin states after using each cream for 21 days. This implies that arginine has the ability to encourage skin regrowth. Moreover, arginine is also utilised in perm solutions since it doesn't irritate hair as much. Compared to ammonia, which is used in traditional perm solutions, arginine is supposed to soak into the hair more slowly and has a less overpowering smell. Additionally, it has been discovered that derivatives of arginine enhance compatibility and add moisture to hair.
Support pregnancy: Arginine is expected to be effective in treating infertility in both men and women. It is believed to thicken the endometrium and improve blood flow in females. L-arginine was given to individuals in a trial who had thin endometrium and high uterine radial artery resistance, and both parameters improved. Additionally, studies have shown that it raises the number of oocytes and embryos. On the other hand, for men, arginine's blood flow-improving effect is thought to be helpful in improving symptoms of ED, which occurs due to decreased secretion of male hormones.
Arginine Deficiency
Becasue, Arginine promotes the secretion of growth hormone and increases nitric oxide, so a deficiency is thought to inhibit physical growth and risk of lifestyle diseases. Arginine is an amino acid that can be produced in the body, but it decreases with age and exercise. It can be said that it is desirable to consume it consciously so as to maintain a healthy body.
Side Effects of Arginine
The overdose of arginine can give following symptoms-
diarrhea
stomach pain
decrease in blood pressure
Worsening of allergy symptoms
Arginine is alkaline, consuming too much of it might negatively impact the digestive system, which is slightly acidic. If the stomach and intestines are weak, this can result in diarrhoea.
Furthermore, excessive consumption by growing youngsters may result in gigantism since it promotes the secretion of growth hormone.
Use caution when consuming if you have schizophrenia, tracheal inflammation, asthma, liver cirrhosis, herpes, or allergies or consult with helathcare professional.
In addition to preventing physical growth, arginine deficiency raises the risk of diseases linked to a certain lifestyle, including arteriosclerosis.
Arginine Dosage
The recommanded daily inatkr of argiione is between 6 grams to a maximum of 30 grams per day. The daily intakr should be didvised into three small dose. To get your accurate dose and orevent teh overdose of argionine, you should consult with helathcare progeesional.
Food High in Arginio
Arginine is found in chicken, soybeans , Koya tofu, etc. However, if people with sensitive stomachs consume too much of it, they may experience bloating in their stomachs.
Also, in order to ingest arginine more effectively, it is said to be better to take it with citrus fruits and vinegared foods that contain citric acid , as well as bonito and tuna that contain vitamin B6. Here is a list of foods with argoiine amount.
Turkey (per 100g) - Approximately 1,880 mg
Chicken (per 100g) - Approximately 1,350 mg
Pork (per 100g) - Approximately 1,200 mg
Pumpkin Seeds (per 28g, 1 ounce) - Approximately 1,400 mg
Soybeans (per 100g) - Approximately 2,200 mg
Peanuts (per 28g) - Approximately 673 mg
Almonds (per 28g) - Approximately 755 mg
Walnuts (per 28g) - Approximately 645 mg
Tuna (per 85g) - Approximately 1,300 mg
Salmon (per 85g) - Approximately 1,700 mg
Eggs (per egg) - Approximately 330 mg
Milk (per 244g, 1 cup) - Approximately 207 mg
Yogurt (per 245g, 1 cup) - Approximately 200 mg
Cheese (Cheddar, per 28g) - Approximately 159 mg
Chocolate (Dark, per 28g) - Approximately 603 mg
Oats (per 156g, 1 cup) - Approximately 1,000 mg
Wheat Germ (per 28g) - Approximately 1,600 mg
Watermelon (per 280g, 1 cup) - Approximately 500 mg
This is estimate value. It is essential to consult with helathcare professinal or nutritionist for overall diet.
How to take arginine efficiently
Lastly, we will explain how to take it and when to take arginine effectively.
Recommended inatke timing- Before going to bed, on an empty stomach, is the ideal time to take arginine. Since growth hormone is secreted mainly during sleep, your body can use it more effectively if you consume foods or supplemeny during this period. Furthermore, scheduling before and after muscle training is beneficial because the body produces less arginine during exercise.
Synergistic effect with Citrulliine: Another kind of amino acid, citrulline, is the nutrient that is advised to be taken in addition to arginine. Cucurbitaceae plants, which include watermelons and cucumbers, contain high concentrations of citrulline. Like arginine, it is a nutrient that works to increase nitric oxide in the body. Taking these two ingredients simultaneously will accelerate the nitric oxide synthesis cycle since they are repeatedly converted and resynthesized in the body. It is suggested that a 1:1 ratio of intake is most beneficial, and studies have shown that the same amount of both substances causes an increase in nitric oxide in the body.
What is the purpose of arginine?
The body uses the amino acid arginine to make proteins. It also contributes to a number of physiological functions, including as nitric oxide production and immunological response.
What advantages does arginine consumption offer?
Consuming foods high in arginine can improve immunological response, cardiovascular health, and protein synthesis. Additionally, it contributes to the synthesis of nitric oxide, which dilates blood vessels.
Is taking arginine every day safe?
When consumed in a balanced diet, arginine is typically safe for most people to take. But people with specific medical conditions ought to speak with a medical expert.
Does L-arginine help with fat loss?
According to certain research, L-arginine may aid in the reduction of body fat by enhancing lean muscle mass and enhancing athletic performance. But further investigation is required for conclusive evidence
Can males benefit from arginine?
Yes, arginine has the potential to help men with erectile dysfunction, maintain cardiovascular health, and promote muscular building.
Does testosterone rise after taking L-arginine?
More research is needed to corroborate the limited evidence that suggests L-arginine may have a minor impact on testosterone levels.
Does L-arginine help with erections?
Studies have looked at the possibility that L-arginine, which raises nitric oxide levels and relaxes blood vessels, can enhance erectile function. Individual responses differ, and the results are not consistent.
Does L-arginine make you more durable in bed?
Improved blood flow caused by L-arginine may be a factor in increased stamina. But outcomes can differ, and not everyone will be affected in the same way.
Is L-arginine beneficial for Viagra?
According to certain research, L-arginine may improve how well Viagra works to treat erectile dysfunction. However, because of possible interactions, mixing supplements should be done under medical supervision.
How long does it take for l-arginine to work sexually?
Reaction times differ. While some people may benefit right away from ingestion, others might need to wait longer. Both individual factors and consistency are important.
What is l arginine?
One amino acid that is used to construct proteins is called L-arginine. It is essential for several physiological processes, such as nitric oxide synthesis.
What is l arginine used for?
The body uses L-arginine to make proteins and it's involved in immunological response, wound healing, and nitric oxide generation.
How much l arginine per day?
Doses differ according to goals and personal health. Seek the counsel of a medical expert for tailored guidance. Doses often vary from two to ten grammes daily.
Is arginine an essential amino acid?
Although the body is capable of producing arginine, there are situations when it is necessary, such as during times of rapid development, disease, or stress.
What is arginine?
A semi-essential amino acid, arginine is required for the synthesis of proteins as well as a number of physiological processes, such as the generation of nitric oxide and the immune system.
When to take l arginine?
To improve absorption, it is frequently taken between meals or on an empty stomach. For customised scheduling, speaking with a healthcare provider is recommended.
Is l arginine safe?
When taken in the recommended dosages, L-arginine is generally regarded as safe for the majority of people. But people with specific medical conditions ought to speak with a medical expert.
What does l arginine do sexually?
By raising nitric oxide levels, which relax blood vessels and enhance blood flow to the vaginal area, L-arginine may enhance sexual function.
Does l arginine increase height?
There is insufficient data to establish a direct relationship between L-arginine and height. In terms of growth, genetics and general diet are more important.