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How much L-Arginine should you take for optimal health benefits? When determining how much L-arginine to use and when to take L-arginine, it is important to consider the reason for which it is being taken.
According to WebMD, L-arginine in supplement form is known to provide a variety of benefits, especially for cardiovascular function and in the treatment of some cardiovascular diseases.
Recommended dosages for oral L-arginine range from 400 mg to 6,000 mg per day, depending on the reason it is being supplemented. Dosages are typically split into two or three administrations per day. This compound is also used as a pre- or post-workout supplement.
L-Arginine products can also be used in topical formulations to promote skin health or to improve sexual performance.
Pre-Workout
Muscle Growth
Sexual Health- Boosts nitric oxide production for workouts
- Reduces fatigue & promotes muscle growth
- Supports immune function & sexual health
Top L-Arginine Products* ❯Why Take L-Arginine Supplements?
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Arginine is one of 20 important amino acids required by the body for health. Amino acids form the foundation of protein synthesis or development.
Protein is required by the body for functions that range from muscle development to healing processes. Protein, along with carbohydrates and fats are also the body’s main source of energy.
L-Arginine is found in high concentrations in nuts, seeds and raisins. It is used for protein synthesis, wound healing and to remove urea and nitrogen waste from the body.
It is described as a conditional amino acid, meaning that sometimes the body cannot produce sufficient quantities and it needs to be consumed (for instance, in very young babies). Most people do not need to take L-arginine to maintain appropriate levels.
Some opt to supplement with L-arginine for weight loss, erectile dysfunction and for athletic performance.
Using L-Arginine to Boost Nitric Oxide
Arginine is manufactured in the body and can be consumed via food or in supplement form as man-made L-arginine. Many take L-arginine as a pre- or post-workout nitric oxide booster.
Arginine is used by the enzyme nitric oxide synthase to make nitric oxide. The Mayo Clinic explains that nitric oxide acts as a vasodilator or an agent that widens the blood vessels.
It can also act as a neurotransmitter that gives instructions to the blood vessels to relax. This relaxation of the blood vessels enhances blood flow and circulation.
Because it plays a role in nitric oxide synthesis, L-arginine is sometimes used for cardiovascular health, erectile dysfunction and athletic performance.
How Does L-Arginine Work?
As an amino acid, arginine is involved in the production of neurotransmitters as well as proteins. It plays complex and varied roles in the human body, from the immune system function to wound healing.
According to the Mayo Clinic, arginine plays a role in wound healing and helps prevent atrophy or tissue-wasting in individuals diagnosed with critical and long-term illnesses. It is also believed to be beneficial for a number of liver disorders that include cirrhosis of the liver or fatty liver, and for promoting sexual function.
Arginine is manufactured by the body. Most people do not need to take supplemental L-arginine to support healthy levels of the amino acid. However, in cases where supplementation is medically necessary, L-arginine is often administered as a prescription drug and delivered intravenously.
Supplementing with L-Arginine
L-Arginine supplements are now used for a number of purposes, including weight loss, erectile dysfunction and to improve muscle development in bodybuilders.
In general, more research is needed before these supplemental uses of L-arginine can be verified.
Many of the supplemental uses of L-arginine relate to the belief that it increases both nitric oxide synthesis and levels of human growth hormone (HGH).
Bodybuilders, athletes and individuals looking to lose weight sometimes take L-arginine in the hopes of increasing their HGH levels. However, research indicates that how much L-arginine you take plays an important role in determining whether or not HGH levels will be affected.
Only very high levels of supplemental L-arginine (250 mg per 2.2 lbs of body weight) have been observed to increase HGH levels; however, supplementing L-arginine at such high levels generally causes stomach cramps and diarrhea.
Taking L-arginine at the dosages sometimes recommended by manufacturers (often 5 g/day) has not been observed to increase HGH levels. [2] However, taking L-arginine and ornithine (500 mg/day each) in conjunction with a weight training routine has been observed to decrease fat levels and increase lean muscle mass. [2]
How much L-Arginine should I take per day?
Dosage, length of use and when to take L-arginine will differ based on use and health status.
Duration: According to WebMD, clinical trials indicate arginine can be safely used with only a few minor side effects for up to three months. Some of the minor side effects include bloating, diarrhea and abdominal pain.
Dosage: The Mayo Clinic cautions that definitive dosage for specific conditions has not been verified. Therapeutic dosages can range anywhere between 400 mg and 6,000 mg per day.
In research trials, a single dosage of 6 grams of L-arginine powder per day have been used to promote exercise performance. One research study found that administering this dosage prior to a workout reduced the oxygen cost of moderate-intensity exercise and resulted in an increase in high-intensity workout tolerance.
When to Take L-Arginine
This supplement has been taken with meals or approximately 30 minutes before exercise when used for athletic performance. For general health and immune system support, dosages are generally split into two or three administrations per day.
Taking too much L-Arginine at once can result in side effects such as gastrointestinal discomfort, loose stools or diarrhea. If you experience these adverse effects, try using a smaller dosage or splitting your doses up.
The Mayo Clinic cautions against using arginine for certain heart conditions, as well as with medications that act as blood thinners. Anticoagulants (blood thinner) medications can include anything from aspirin to warfarin (Coumadin), heparin, as well as commonly used over-the-counter nonsteroidal anti-inflammatory drugs, such as Motrin, Advil, and Aleve.
L-Arginine supplements are not recommended for some people. Because argentine relaxes the blood vessels, the Mayo Clinic advised that it not be used in conjunction with prescribed medications that lower blood pressure or are used to treat heart conditions.
Speak with your doctor before taking L-arginine to determine how much you should take and if L-arginine supplementation is safe for you.
- Natural Medicines. L-Arginine: Professional Monograph. Reviewed May 2013.
- Arginine: Uses. Health Library, University of Michigan Health System. Reviewed 2015 Mar 31. Accessed 2016 Feb 16.
- Rob Egbers. How much do you NO? Posted: 2007 Aug 1. Accessed: 2016 Feb 17. University of Michigan Medical School. .
- Lucotti P, Setola E, Monti LD, et al. Beneficial effects of a long-term oral L-arginine treatment added to a hypocaloric diet and exercise training program in obese, insulin-resistant type 2 diabetic patients. Am J Physiol Endocrinol Metab. 2006 Nov;291(5):E906-12.
- McKnight JR, Satterfield MC, Jobgen WS, Smith SB, Spencer TE, Meininger CJ, McNeal CJ, Wu G. Beneficial effects of L-arginine on reducing obesity: potential mechanisms and important implications for human health. Amino Acids. 2010 Jul;39(2):349-57.
Article last updated on: March 13th, 2018 by Nootriment