L-arginine (or arginine) is a type of amino acid, and as we know, amino acids are the “building blocks” of proteins. We obtain it from our diets, especially animal sources of protein foods, including beef and other types of red meat, poultry, fish, eggs, and dairy products.
In addition to occurring naturally in “complete proteins” that supply all the essential amino acids we need, L-arginine is also created in laboratory settings so it can be used to make supplements that benefit heart health, exercise performance, mental capabilities and much more.
How L-arginine Works: What Arginine Does
While not exactly an “essential” amino acid — meaning an amino acid that the body cannot make on its own and, therefore, must get from outside sources — L-arginine is considered somewhat essential because it’s highly important for many functions yet usually present in low quantities, especially as someone gets older. One of the biggest benefits of taking arginine is its ability to improve blood flow and circulation. In the body, it is converted into nitric oxide, which causes blood vessels to open wider.
This has multiple benefits, including improving immune function, fertility, detoxification and brain power. Another important aspect of L-arginine is that it stimulates the production of certain hormones, especially beneficial growth hormones and insulin that help usher glucose into cells to be used for growth and energy output. This is one of the reasons it’s believed to enhance physical performance, stamina and strength.
Other L-arginine benefits include: 1()
fighting inflammation
lowering risk for arteriosclerosis and heart attack
repairing blood vessels
fighting congestive heart failure and coronary artery disease
helping lower high blood pressure
improving athletic performance
increasing immune function
reducing muscle pains (especially in the legs caused by blocked arteries)
improving kidney function
improving mental capacity
fighting dementia
correcting impotence, erectile dysfunction and male infertility
preventing the common cold
To dive a little further into the capabilities of L-arginine, it helps to understand how nitric oxide (NO) works in the body. Nitric oxide is a type of natural reactive gas that both plants and animals produce. It’s created using the amino acid L-arginine and nitric oxide synthase (making L-arginine its precursor) and is actually a type of byproduct that forms from many different chemical reactions. L-arginine is needed by the endothelial cells (the ones lining the inside of all blood vessels) in order to form enough nitric oxide to keep blood flowing freely.
Nitric oxide improves circulation by dialing blood vessels, so when people don’t have enough in their arteries their risk for heart disease is higher. NO keeps your blood pressure level within a normal range by signaling blood vessel muscles to relax, expand and let blood through, while also preventing clots and plaque from forming. Research suggests that as someone ages, his or her ability to produce enough NO in the artery linings decreases, but luckily obtaining more L-arginine — either through supplemental arginine or dietary arginine — can enhance nitric oxide capabilities and correct impaired endothelial function.