L-Arginine
amino acids
L-Arginine is a semi-essential amino acid that serves as a precursor to nitric oxide, supporting cardiovascular function and blood flow. It plays important roles in immune function, wound healing, and protein synthesis throughout the body.
Benefits
Dosage
Typical Dose
2-3g per day
Upper Limit
9g per day
Timing
30-60 minutes before exercise or with meals
Forms & Bioavailability
L-Arginine HCl
Standard form with good absorption; commonly used in supplements
L-Arginine AKG
Alpha-ketoglutarate bound form; may enhance nitric oxide production
L-Citrulline Malate
Converts to arginine in the body; potentially more effective for circulation
Side Effects
Interactions
Research Summary
Research demonstrates L-Arginine's role in nitric oxide synthesis and cardiovascular benefits, though results are mixed for athletic performance. Several studies support its use for endothelial function and blood pressure management, whilst evidence for muscle building is less conclusive. Further investigation is needed to optimise dosing and identify populations most likely to benefit.
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