Amino Acid L-Arginine: Food Sources, Health Benefits and Side Effects

What is l-arginine?

Arginine is one of the 20 amino acids that constitute protein. It exists as L-arginine and D-arginine form. However, the L-arginine is the more compatible form to our body. Because L-arginine can be synthesized in our body, it is called non-essential amino acid. The exception is newborn infants are unable to produce L-arginine and therefore their only source for it is food.
Health Benefits of L-arginine

L-arginine is a precursor of nitric oxide and other metabolites, a component of collagen, enzymes and hormones (eg. vasopressin), ejaculate (seminal fluid and sperm), skin and connective tissues. L-arginine plays important roles in the synthesis of various protein molecules (eg. creatine and insulin). It may have antioxidant property and reduces accumualtion of compounds such as ammonia and plasma lactate, byproducts of physical exercise. It inhibits platelet aggregation and can also decrease blood pressure.

L-arginine is converted to nitric oxide which aids in the relaxation of blood vessels. The effect is better blood circulation in the body and especially in the extremities (eg. genitalia). For this reason L-arginine helps in stimulating and maintaining erection (at least in males). Men with erectile dysfunction may benefit from intake of L-arginine rich foods or l-arginine supplement. L-arginine is a major component of ejaculate (seminal fluid and sperm) and there fore it is important for maintaining healthy ejaculate volume.

Other L-arginine benefits include maintainance of nitrogen balance, removal of excess ammonia, liver detoxification, reduction of alcohol toxicity effects, wound healing, and treatment of sterility in men.

L-arginine Side effects

L-arginine undermines the effect of lysine in suppression of viral infection. Therefore, for a person infected with viruses (eg. person with herpes), it is recommended to reduce L-arginine supplement dosage or not to eat foods high in L-arginine. Pregnant and lactating women are advised to be cautious with their arginine intake and dosage. Other side effects of L-arginine (when taken in high dosage and for long term) are thickening and coarsening of skin.
According to some human studies, arginine-HCL consumed at high doses (> 9 g/d) has been associated with nausea, gastrointestinal discomfort, and diarrhea.

Arginine Deficiency

Deficiency of arginine could result delay in sexual maturity, impairment of the production of insulin, glucose tolerance, and liver lipid metabolism.

Food Sources of L-arginine

L-arginine is found in high content in protein rich foods such as peanuts, walnuts, brazilnuts, cocunut, animal products (milk and milk products, pork, beef, chicken, turkey), seafoods, cereals (oats and wheat), and chocolate. Legumes such as soybean and chickpea are also rich natural sources of L-arginine.

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