L-arginine For Weight Loss

Experts often stress the importance of natural choices in weight loss supplements and they are now looking into the benefits of L-arginine supplements for aiding in weight loss. L-arginine is a naturally occurring amino acid that health experts now recommend as a weight-loss treatment. L-arginine, an amino acid, is found in animal products and dairy products. It aids in muscle growth and strength improvement as well as enhanced performance.

L-arginine has been shown to have a number of health benefits, which have all been studied extensively. DNA synthesis and mitochondrial bioenergetics are both improved by L-arginine, which may explain the therapeutic effects of Arg on intestinal mucosal cells.

L-Arginine is formed by the body in sufficient amounts to raise the function of a nitric acid in the body. It also contains biochemical components that aid fat metabolism.

The main key functions of L-arginine include:

Supporting natural weight loss

Improved blood flow

Boosting immunity

Supporting the kidney functions

Increased output of growth hormone

Improving recovery post-illness

Does L-arginine help with weight loss?

In short, yes, and here is how it does:

1- L-arginine is proven to stimulate metabolism of fat, which helps in weight loss.

l-Arginine is a type of amino acid that is used to treat obesity. It’s most often given to those who are overweight to aid in the reduction of fat and the promotion of muscle growth. Accumulated fats are burned for energy and to help construct muscle tissue and develop it. L-arginine, therefore, increases your body’s metabolism as well as providing the building blocks for muscular growth. As a result – you lose fat mass but do not lose your muscle. 

A research study was conducted to test the effectiveness of l-arginine in weight reduction. L-arginine supplements were given to overweight males with type 2 diabetes in order to determine whether they might help them lose weight. More than 300 participants took part in the l-arginine and placebo groups.

They ate 1000 kcal every day, exercised for 90 minutes every day for five days in a week, and took 8.3g of l-arginine each day. The results from the 21-day trial showed that l-arginine promotes weight reduction. In contrast to those on a placebo, people who received l-arginine lost 100 percent of their weight as fat, whereas those on a placebo lost up to 40 percent muscle mass.

2- Larger doses of L-arginine induce faster fat burning which is critical in developing a leaner body.

The suggested higher dosage of l-arginine intake per serving is 5 to 10 grams. You should start with a lower dose and gradually increase it as you continue to take the supplement. It promotes more fat burning and muscle formation, making it perfect for those wanting to lose weight. In the treatment of obesity, this product is quite effective. However, excessive usage can cause serious problems.

3- L-arginine helps burn belly fat.

Amino acids are believed to aid in bodybuilding. L-arginine, for example, inhibits the action of the adipose tissue, which is associated with fat accumulation around the belly. Obesity is commonly defined as a condition in which excess abdominal fat is present. The more belly fat a person has, the higher his or her chance of developing cardiovascular disease.

4- L-arginine stimulates the production of HGH.

L-Arginine also boosts HGH (Human Growth Hormone) levels, which helps to promote metabolism. L-Arginine, on the other hand, stimulates HGH production when taken in excessive doses. However, taking huge dosages of the supplement is not suggested because it might induce adverse effects such as stomach aches and diarrhea.

5- L-arginine can help increase energy levels.

L-Arginine has been used in supplement formulations for a long time. It’s been utilized for a variety of purposes, including enhancing sports performance and boosting cardiovascular health. It is a nitrogenous acid that stimulates the formation of nitric oxide, which dilates blood vessels and increases blood flow throughout the body. Increased circulation throughout the body improves overall bodily performance and increases energy levels.

Another effect or benefit of taking L-arginine is increased blood flow and how it relates to sexual function. Dilated vessels make it easier for the heart to work, lowering blood pressure and enhancing your cardiovascular health. They also enable blood to reach more pressure points faster, allowing you to exercise with greater energy. Aside from increasing energy, dilated blood vessels are also used as a treatment for erectile dysfunction.It has also been shown to promote semen production in studies, implying that it may improve sexual performance. It protects the kidneys of people with diabetes.

How you should take -arginine.

L-Arginine should be taken at least three times daily: in the morning, before and after exercise, and one more time during the day. The suggested dosage is between 2 and 6 grams. This can be used to increase blood flow, resulting in increased energy. It may be mixed with water or fruit juice and consumed immediately, using 150 ml of water or juice with 2 to 5 grams of l-arginine.

If you want to get the most out of this product, then you should take it over a prolonged time, throughout the year as opposed to in short bursts. If the user wants to reap the benefits, L-arginine should be taken continuously. It’s also worth noting that weight loss doesn’t happen right away; as a result, you must use it on a regular basis in order to see results.

It should be taken consistently throughout the year to prevent body fat and muscle loss. Although l-arginine is beneficial, it may not necessarily give the best results on its own. As a result, it’s critical to combine l-arginine supplements with workouts for optimum outcomes.

It is also important to eat a healthy, low-calorie diet. Salads, soups, vegetables, and fruits are all examples of foods that are low in calories. This is because energy-dense meals will aid in weight reduction success. Because they take up a lot of room in your stomach, they keep you full. This keeps you grounded in your weight loss goals. Various manufacturers use different quantities of l-arginine in their products, so it’s important to read the nutrient labels to determine how much to ingest.

You may begin with smaller doses and increase as your body gets acclimated to the pill, but it’s a good idea to start out gradually. To get the most from the supplement, combine it with an exercise program.

Health Benefits Associated with L-arginine

What is arginine or L-arginine?

L-Arginine is a semi-essential amino acid that your body requires in order to function properly. It’s typically classed as a semi-essential amino acid, implying that you can usually get enough of it from food alone. Plant and animal proteins such as cheese, meat, poultry, fish, and nuts are high in L-arginine.

The body may use protein to help build muscle and heal tissue. L-arginine is required for the synthesis of nitric oxide. Nitric oxide relaxes and expands blood vessel membranes. This is crucial for blood circulation. L-arginine also aids in the removal of ammonia (a waste product) and promotes insulin release.

Occasionally, a person’s requirement for L-arginine may be greater than the body’s capacity to produce or absorb it naturally. This is typically the case in older people or individuals with certain health issues. In these situations, people may be given artificial L-arginine in pill form, injections, or lotions if necessary. Several health conditions have shown to respond favorably to increased L-arginine intake.

Health Benefits of L-arginine Supplementation:

L-arginine is a chemical that serves as an intermediary in the formation of nitric oxide, which has two functions: it transforms into nitric oxide and aids in protein production. Nitric oxide is produced by L-arginine. Nitric oxide is a powerful neurotransmitter that helps blood vessels relax, possibly benefiting certain circulatory problems.

L-arginine has a variety of health advantages, including heart health and chest discomfort, as well as the ability to build muscles, heal wounds, and enhance male fertility.

L-arginine has been studied for its ability to lower blood pressure, treat heart disease, treat erectile dysfunction (ED), regulate blood sugar in people with diabetes, improve blood flow, heal wounds faster, promote wound healing and enhance exercise performance.

L-arginine supplements are used to increase the immune system, enhance athletic performance, speed up recovery time after surgery, and help people lose weight. L-arginine is also utilized by bodybuilders for building muscle.

L-arginine Benefits Related to Heart Functions:

Today, around 85.6 million Americans suffer from some type of cardiovascular disease. Arginine has been shown to be a vasodilator, which means it opens (dilates) blood vessels and may aid in the treatment of angina and heart block. Symptoms of clogged arteries, such as chest discomfort or angina, and coronary artery illness might be improved by this.

L-arginine has the ability to prevent heart damage by protecting it from oxidative stress, which is caused by various factors. As in cases of angina, L-arginine may help prevent the heart from suffering damages due to oxidants. According to studies, L-arginine might decrease chest pain and improve quality of life in people with a mild to severe form of this type of chest discomfort.

L-arginine can also help with symptoms and effects of elevated blood pressure (hypertension). Oral L-arginine has been found in studies to lower blood pressure in normal individuals and those with a form of high blood pressure that affects the lungs’ arteries and the right side of the heart (pulmonary hypertension).

Infertility and sexual health, how L-arginine helps:

Reasearch into how L-arginine can help sexual health related conditions shows:

Erectile dysfunction; L-arginine supplementation has been shown in studies to enhance sexual activity in men with erectile dysfunction as a result of a physical cause.

Because it helps blood vessels relax, nitric oxide is vital for erectile function. Nitric Oxide helps to make sure more oxygen-rich blood can flow through your arteries. Healthy blood flow to the arteries that supply the penis is essential for normal erectile function.

L-arginine is credited with increasing nitric oxide levels and, as a result, relaxing the muscles surrounding blood vessels that supply the penis. As a result, blood vessels in the penis are able to properly dilate, increasing the blood flow, which is necessary to maintain an erection.

Female Fertility; L-arginine has been suggested as possibly improving blood flow to the uterus and ovaries. In women who don’t respond well to IVF treatment, L-arginine may boost ovarian response, endometrial receptivity, and pregnancy rates. L-arginine promotes optimal egg development by creating a more favorable environment for implantation of a fertilized egg, and it helps to enhance the likelihood of conception.

L-Arginine is required by the body to manufacture Nitric Oxide (NO). Increased NO levels may help to prevent uterine fertility problems such as fibroids, endometriosis, and PCOS by promoting optimal levels of inflammation throughout the menstrual cycle.

Supplements of L-Arginine have been found to increase blood flow to the ovaries. Cervical mucus is aided in production by increased blood flow to the reproductive organs. 1 in 20 women having fertility problems faces difficulties due to abnormal mucus production. Some women produce insufficient cervical mucus, while others generate mucus that is too thick for sperm to pass through. Improved blood circulation can help improve cervical mucus creation by promoting L-Arginine.

Male Fertility; taking a L-Arginine supplement on a daily basis has been shown in studies to boost sperm production in men. Taking L-Arginine can improve the mobility of sperm, allowing for increased chances of pregnancy among couples with low sperm mobility. L-Arginine may be used to enhance the quality of sperm during IVF treatment, increasing the probability of fertilization.

Side effects associated with L-arginine supplements

Any supplement you introduce to your body has the potential for side effects due to how your body reacts and how it reacts with other supplements or medications. L-arginine is a naturally occurring amino acid and as such possible side effects are very low, it is hoever beneficial to know the info on potential side effects so you can be best informed and able to deicde what is right for you.

Supplemental doses of three to eight grams per day of L-arginine are generally considered safe. Supplementation with more than nine grams per day of L-arginine could produce gastrointestinal discomfort, nausea, and diarrhea in some people. Long-term, high-dose L-arginine use can also induce electrolyte imbalances in the blood.

Dividing the supplement dose throughout the day or using L-citrulline, a precursor to L-arginine, as a companion supplement with L-arginine might help reduce the incidence of these adverse effects.

L-arginine is a conditionally essential amino acid that may be acquired from food or supplements. Arginine supplements have been shown in studies to help with a variety of ailments, including cardiovascular, neurodegenerative, and metabolic diseases. If you’re thinking about taking arginine supplement , talk to your integrative healthcare provider for personalized advice. Read about side effects of L-arginine.

Foods High in Arginine That Provide Protein

Arginine (or L-arginine) is a nutrient that you may find mentioned on pre-workout formulas and other sports supplements. It isn’t, however, just for bodybuilders or athletes.

L-arginine is a conditionally essential amino acid, meaning your body can make it on its own but you’ll need more of it during illness and stress, according to the US National Library of Medicine. Arginine has a number of health advantages, including the ability to help your body produce protein, according to the Mayo Clinic.

L-arginine is a nonessential amino acid that is found in animal and vegetable tissues. It can be consumed via mouth or skin to promote muscle growth. L-Arginine has been used topically and orally, particularly as a supplement. It may be given intravenously (some research suggests that L-arginine infusions lower the risk of death following heart surgery), but this practice is very controversial. Because L-arginine is a vasodilator, it can help to open blood vessels and treat heart diseases and erectile dysfunction. However, before adding new supplements, you should always consult with your doctor.

Taking arginine supplements if you’ve had cold sores or genital herpes is not recommended, according to the Mayo Clinic. Taking excess arginine may bring on the virus that causes those diseases. If you get cold sores, the USDA recommends eating fewer foods high in arginine and more foods high in lysine, another amino acid, to help avoid recurrence.

Otherwise, foods high in l-arginine range from fish to poultry to soy to red meat to beans to dairy and whole grains. The amino acid is less prevalent in fruits, eggs, popcorn, chia seeds, and coffee.

These arginine foods can help you increase your intake of this amino acid naturally.

There is no established recommended daily value for arginine since your body usually produces all the arginine it needs. If you’re considering taking an arginine supplement or increasing the amount of arginine in your diet, talk to your doctor first.

Steak

A skirt steak contains 1,954 milligrams of arginine per 3 ounces cooked. It also has 24 grams of protein. Keep an eye out for its high saturated fat content, though: Skirt steak has 5.2 grams (26% of the DV) per 3 ounces. The Dietary Guidelines for Americans set by the US Department of Agriculture recommend that individuals consume less than 10 percent of their calories from saturated fat each day (2030-2035).

However, if you’re dining on foods high in nutrients like arginine, such as skirt steak, try to limit your red meat intake to one to two servings per week, according to the Cleveland Clinic. Limit it to one serving or less if you have heart disease or high cholesterol.

Turkey

1,953 milligrams of arginine are contained in each 3 ounces of Fat Free cooked ground turkey. It also has 25 grams of protein, 27 percent of the Daily Value for vitamin B12, and 17 percent of the Daily Value for zinc.

Arginine is often found in conjunction with vitamin B12, which is synthetized in animal foods like meat. Vitamin B12 aid in the maintenance of your blood and nerve cells, as well as DNA synthesis, according to the National Institutes of Health (NIH).

Chicken

A 3-ounce cooked chicken breast has 1,843 milligrams of arginine and 27 grams of protein. Vitamin B12 is also present in the meat.

Tofu

Tofu can be used as a substitute for meat in numerous meals. It has 1,725 milligrams of arginine per half cup and 22 grams of protein. It’s also high in calcium and protein, so it’s wonderful whether you’re vegan or not.

Tofu also has 65 percent of your daily value for manganese, which is a trace mineral that aids in calcium absorption and immune function. According to Mount Sinai, tofu contains 65% of the DV for manganese. Connective tissue and bones are formed by this mineral, as well as calcium absorption and free-radical combating abilities.

Pork Chops

3 ounces cooked pork chop contains 1,698 mg of arginine. They also include 26.5 grams of protein and 23 percent of the Daily Value for vitamin B12, as well as 2 grams of saturated fat (10% Daily Value).

Soybeans

Although many foods are higher in arginine than others, this amino acid isn’t only found in meat or other animal-based products. Soybeans that have been dry-roasted contain 1,428 milligrams of arginine per half cup.

Overall, these legumes are a wonderful source of protein (which is composed of amino acids) and have 20 grams in a cup, along with 4 grams of heart-healthy fiber and 25% Daily Value of magnesium.

Tuna

In 3 ounces of cooked yellowfin tuna, you’ll get 1,420 milligrams of arginine.

If you want to add more arginine but don’t want to overindulge in red meat, this is a beneficial alternative: According to the Dietary Guidelines for Americans, replacing processed or high-fat meats may help you reduce your consumption of saturated fat and sodium, which are often consumed in excess.

Tilapia

Tilapia has 1,352 mg of arginine per 3 ounces cooked. It also offers 22 grams of protein and 109 calories per serving.

Tilapia is a wonderful replacement for red or processed meat if you want to cut down on saturated fat and sodium.

Tempeh

The amino acid arginine is present in 1,065 milligrams per 3 ounces of Tempeh. Arginine is a plentiful mineral in a variety of healthy foods, including soybeans. It also contains 17 grams of protein and 53 percent of your daily copper needs. Copper is essential for optimal health since it aids in the maintenance of both the nervous and immune systems, according to the NIH.

Peanuts

Dry-roasted peanuts have 804 milligrams of arginine per ounce, or about a handful. They also contain approximately 7 grams of protein and just 167 calories.

Peanuts are high in healthy fats. Each serving (6 ounces) has 7.4 grams of monounsaturated fat and 2.7 grams of polyunsaturated fat, all of which are considered beneficial to heart health because they may lower blood cholesterol levels, promote heart rhythm stability, and reduce inflammation.

Finally, arginine is an extremely useful amino acid in a variety of human diets. It can also be found in some plant-based meals, making it a fantastic nutritional addition to your diet.

The Benefits of L-arginine Supplements

If you want to stay healthy through the aging process, you should consume more arginine. Likewise, if you are working on muscle mass or concerned about fertility or reproductive health, L-arginine might be a good supplement to look at. Fortunately, this organic protein component may be found in a variety of foods and supplement options. Taking a look at how you can up your intake of L-arginine will be good for your health in the long run. Here are some of the health advantages arginine is credited with and some information on supplementing your diet with it to promote optimal health.

What is L-arginine?

L-Arginine is a chemical that occurs in some plants and animals, including humans. L-Arginine is a nitrogenous base similar to the amino acid arginine, which is an important component of several bodily functions. L-Arginine is made from citrulline via the kidneys. L-Arginine is a conditionally essential amino acid, meaning that when certain circumstances exist such as stress, the body’s ability to make enough L-arginine falls short and it must be obtained through food sources.

L-arginine has antioxidant properties that may help to protect against oxidative stress, which is a risk factor in cell damage and several health problems. L-arginine is also used in numerous metabolic pathways to generate active components such as the amino acids creatine and glutamate as well as nitric oxide, which are all molecules involved in various metabolic processes. Nitric oxide synthases (NOSs) convert arginine into nitric oxide, which can be a neurotransmitter in the brain, an immune system messenger, and a vasodilator for cardiovascular vessel integrity.

What foods contain arginine?

L-arginine is present in numerous protein-rich meals and dietary supplements. Arginine is found in the following foods:

Animal Proteins (meats)

Certain plant proteins (peanuts, soy, rice)

Legumes

Nuts & Seeds

Seafood

Watermelon juice

Algae

Contrary to popular belief as a general rule grains and dairy (milk, cheese) do not contain a high level of arginine. 

Did you know that the average North American diet includes about five grams of L-arginine each day, accounting for only 5 to 7 percent of the total daily amino acid intake?

Some benefits of L-arginine 

Approximately 60 percent of the arginine consumed is metabolized by the gastrointestinal tract, with only 40% circulating throughout the body. As a result, L-arginine supplements are frequently required to boost levels in the body. There is no established daily requirement for L-arginine as a conditionally essential amino acid. Scientific research has looked at the effects of L-arginine supplementation, which include such health advantages as increasing blood flow and improving circulation (artery dilation).

L-arginine and Aging

Aging is a complex process that involves the loss of numerous bodily processes. L-arginine may help you live longer and healthier as you get older, owing to its wide range of physiological consequences. Arginine, for example, has been shown to stimulate the thymus and boost the production of certain Immune cells, which can help your immune function. Furthermore, l-arginine has been found to improve cognitive performance in dementia patients.

L-arginine and Blood Pressure

Arginine is a conditionally essential amino acid found in numerous species of plants and animals, where it’s used to make nitric oxide, a signaling molecule that helps dilate blood vessels and lower vascular resistance. A meta-study revealed that arginine supplements with an average daily dose of 9 g over a four-week period were linked to a 5.39 mmHg drop in systolic pressure and 2.66 mmHg fall in diastolic pressure, which was comparable to the benefits of certain dietary and exercise programs.

L-arginine and Exercise

In a double-blind, placebo-controlled trial of male soccer players, a 45-day L-arginine supplementation was linked to improved sport performance when compared to a placebo. Other studies have shown that L-arginine administration for purposes of supporting a weight lifting exercise program can boost muscle mass and strength. L-arginine may enhance exercise performance by increasing growth hormone output as well as creatine and nitric oxide production.

L-arginine and Glucose Metabolism

L-arginine supplementation improved insulin secretion, oxidative stress, and diabetes incidence in individuals with impaired glucose tolerance over an 18-month period of time. These findings indicate that L-arginine supplementation may delay the onset of type 2 diabetes.

L-arginine and Fertility

Arginine may help support female fertility by increasing blood flow in the endometrium (uterus lining). However, there was no link between L-arginine and pregnancy rate in arginine trials for infertile women. Arginine has been found to improve sperm motility and count in males suffering from infertility, which is attributed to increased nitric oxide production.

L-arginine and Lipid Profile

Cardiovascular disease is the biggest cause of death worldwide. Having dyslipidemia, which is an abnormal blood lipid profile characterized by low levels of HDL cholesterol and high levels of triglycerides, is a major risk factor for heart disease. According to a systematic review and meta-analysis of L-arginine supplementation on blood lipids, this amino acid may significantly lower triglyceride concentrations with enough evidence to suggest changes in cholesterol levels. Additional controlled trials in people with dyslipidemia are needed to help define L-arginine doses.

L-arginine and Mood

Low levels of arginine have been linked to an increased risk of major depressive illness. Low arginine levels might limit nitric oxide formation and increase oxidative stress in the brain, according to researchers. However, intervention trials are required to see whether arginine supplementation helps people with depression.

L-arginine and Wound Healing

L-arginine has the ability to increase collagen, a structural protein, in the injured areas. A meta-analysis of clinical trials evaluated the influence of L-arginine supplementation on wound healing in elders taking oral nutrition supplements (a combination of macronutrients and micronutrients). When compared to oral nutrition supplementation alone, L-arginine combined with nutritional supplement had a beneficial effect on wound healing and wound size reduction.

What are side effects of L-arginine?

L-arginine is a nonessential amino acid that has been used for decades. Supplemental doses of three to eight grams per day are typically considered safe. L-arginine side effects such as stomach discomfort, nausea, and diarrhea have been observed with higher than nine gram supplementary L-arginine intake on a daily basis. Long-term high dose L-arginine supplementation can also result in electrolyte imbalances in the blood. Dividing your doses throughout the day may help reduce the risk of these side effects of l-arginine.

The bottom line on L-arginine

L-Arginine is a conditionally essential amino acid that can be obtained from food or supplements. Arginine supplementation has been shown to help with a number of illnesses, including heart disease, neurodegenerative diseases, and metabolism problems. If you’re considering arginine supplementation as a patient, please consult your integrative healthcare practitioner for personalized advice.