L-arginine can be found as a dietary supplement in the range of many supplement manufacturers. Because the amino acid should not only be a sexual enhancer, but also a booster for the muscle pump. Are these and other effects really correct? FITBOOK asked a nutritionist.
What is L-arginine?
L-arginine is a semi-essential (conditionally vital) amino acid – a protein building block that our body can partly produce itself. Amino acids are the precursors of enzymes (metabolic catalysts) and neurotransmitters (messengers). They regulate almost all metabolic processes in the human organism and produce a large number of the hormones that transport nutrients and oxygen through the body. Amino acids can also form tissues, organs, muscles, skin and hair. All this makes them indispensable for our health. L-arginine in particular is also said to have a number of interesting effects.
Also interesting: take training boosters or not? An expert says so
Muscle pump and potency increase through L-arginine
On the one hand, L-arginine is said to make muscles more visible and pumped up. Where does that come from? “Nitric oxide (NO) is formed from L-arginine. This in turn has a vasodilating effect,” explains Prof. Dr. Hans Hauner, Director of the Else Kröner-Fresenius Center for Nutritional Medicine at the Technical University of Munich. As a result, the dilated arteries would allow the muscles to pump more.
L-arginine is also known to many as a natural sexual enhancer. This should also be based on the circulation-promoting effect. However, the consumer center warns against false promises by manufacturers of L-arginine preparations. Long-term studies have not shown any effects from taking higher doses of arginine on erectile function. There is also no scientific evidence of an increase in blood flow. «The amount of the amino acid contained in dietary supplements is considered to be completely ineffective,» says the relevant press release.
An erectile dysfunction can be an important indication of serious diseases such as a narrowing of the blood vessels of the heart. Therefore, the consumer center advises to always have this clarified by a doctor.
Also interesting: Can Corona also lead to permanent erections?
Effect of L-arginine on the cardiovascular system
However, L-arginine actually has a demonstrable effect on the cardiovascular system and blood pressure, explains Prof. Hauner, who is also a member of the scientific advisory board of the German Heart Foundation. «There are some human studies that suggest that L-arginine has a mild antihypertensive effect,» he explains. However, this is only recognizable if you really suffer from high blood pressure. However, L-arginine can under no circumstances be used as a medication for chronic high blood pressure. «Of course it’s not a real antihypertensive. High blood pressure and any medication should always be discussed in detail with a specialist doctor.” The expert further explains that factors such as diet, exercise, weight and general lifestyle also play a major role in high blood pressure. At this point one should always start with priority, according to the doctor.
Also interesting: Is low blood pressure dangerous?
Can L-arginine lower blood sugar levels?
Another interesting assumption: L-arginine is said to be able to naturally lower blood sugar levels. This emerged in particular from a study by the Heart and Diabetes Center of Milan. FITBOOK also asked Prof. Hans Hauner about this. However, he cannot confirm this: «In the context of diabetes, I would not explicitly advise taking L-arginine, neither for prevention nor for treatment.» In his view, corresponding studies are not meaningful enough. Although it is often argued that diabetics have too little L-arginine in their bodies, that is not correct. «People with diabetes who eat a healthy and balanced diet usually have no deficiency symptoms, not even of L-arginine,» explains the expert.
Also interesting: This is what fish oil capsules really do
Daily requirement and intake of L-arginine
The average daily requirement of L-arginine is between two and five grams. The body’s own production is not sufficient to cover it completely. However, you can add L-arginine to your daily diet. Foods that are particularly suitable for this are, for example, kernels and seeds, nuts, meat, unpeeled rice as well as salmon and tuna or peas, soybeans and cow’s milk. Incidentally, according to Prof. Hauner, there is no need to be afraid of an L-arginine deficiency: «Anyone who eats a balanced and not one-sided diet will normally take in enough L-arginine with their daily food.» The additional intake of special dietary supplements is therefore also not necessary.