L-Arginine Food Sources & Dietary Intake Recommendations

If you want to raise your levels of the amino acid L-Arginine naturally, there are a number of foods that you should look to include in your diet.

Arginine is an amino acid and it is a precursor to nitric oxide (NO).

It helps reduce healing time of injuries, especially bone injuries (as it increases collagen). It also reduces the healing time for damaged tissue.

It is popular as a bodybuilding supplement for weight lifting and increased muscle mass.

It is also used as a sexual health supplement as it can support erectile function, libido and stamina.

This supplement is normally obtained through diet from a number of healthy foods.

But if injured from burns, broken bones and for wounds, eating more Arginine rich foods and supplements may be needed.

L-Arginine

Amino Acid

Pre-Workout

Muscle Growth

Sexual Health

How It Works:

• Boosts nitric oxide production for workouts
• Reduces fatigue & promotes muscle growth
• Supports immune function & sexual health

Dosage:

Between 3 - 6 g per day

Safety:

Rated Possibly Safe

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What is Arginine Used for?

As a supplement, L-Arginine is used in weight lifting regimes as it builds up muscle mass and may promote fat loss.

A study published in the Journal of Applied Physiology suggests that it also increased exercise endurance capacity by 21%.

Another study published in the Journal of Nutrition in October 2004 showed it also helps to lower blood pressure in hypertensive patients.

This nutrient is also used in the treatment of dentin hypersensitivity (sensitive teeth). L-arginine helps in stimulating and maintaining penile erection. Research suggests that men with erectile dysfunction may benefit from intake of L-Arginine rich foods.

This amino acid is a major component of seminal fluid and sperm. Arginine-deficient diets in males can cause decreased sperm counts.

How Much Arginine Do you Need?

Amino acids are classified either as essential, non-essential or conditionally essential. Those essential aminos must be derived from the diet as our bodies are not capable of producing them endogenously.

Non-essential amino acids can be produced internally, though supplementation of additional dietary sources may improve functions in the body in some cases.

Conditionally essential aminos are only required to be consumed from food sources in certain situations. L-arginine is conditionally essential.

While healthy adults can generally make enough to prevent the risk of deficiency, there are situations in which metabolic needs may be increased due to sickness, stress or other factors. In addition to this, research shows significant health benefits from consuming supplemental amounts of L-Arginine either from foods or from dietary supplements.

Because it is not a required nutrient, the FDA has not yet established a recommended daily intake for this compound.

As a supplement it is typically taken in amounts of between 3-6 grams per dosage. This dose may be repeated up to three times per day for an effective daily dosage of 9-15 g.

However, amounts of greater than 10 g per day are linked to increased likelihood of gastrointestinal side effects such as diarrhea and stomach discomfort.

L-Arginine Food Sources

Arginine food sources include both plant and animal products that are rich in protein. Animal sources comprise dairy products, beef, pork, gelatine, poultry, wild game and seafood.

Plant sources are grains, wheat germ and flour, lupins (also available as flakes) buckwheat, granola, oatmeal, peanuts, nuts, seeds, chickpeas and cooked soybeans.

These food sources should be eaten two hours away from Lysine rich foods as they can interfere with the benefits of arginine.

By eating sufficient amounts of protein every day, you should be able to effectively supplement for this nutrient without specifically needing to select L-arginine food sources.

Daily protein requirements have been established at 46 grams per day for women and 56 grams for men. Bodybuilders will typically take much higher amounts when engaging in a weight lifting program to gain or retain muscle mass.

A target protein intake of 1.5 g per kg of body weight based on your goal weight is typical.

Plant Based Arginine Foods

The legume seeds of lupins, commonly called lupin beans (lupini), were cultivated by the Romans throughout the Roman Empire.

Research has since found them to contain very high content of L-arginine.

The European White Lupin (Lupinus albus) beans are sold in a salty solution in jars. They can be eaten with or without the skin.

Lupini dishes are common in Portugal, Egypt, Greece, and Italy, and also in Brazil. In Lebanon, Jordan, Syria, Israel and Palestine, salty and chilled lupini beans called termos are served as an apéritif or a snack.

Lupins were used by the Incans, Yaypai tribe and other Native American peoples. It is known by the Arabic name altramuz in Spain and Argentina. The seeds are used in vegan sausages, lupin-tofu or lupin flour.

The Australian Sweet Lupins, Lupinus angustifolius are high in protein, dietary fibre and antioxidants, low in starch and gluten-free. 100 grams of Lupin bean contains approximately 3.65 grams of L-arginine.

Lupin Dip Ingredients:

• 1 cup Lupin flake
• 2 small cloves garlic – freshly crushed
• 20ml Tahini paste – dehulled
• 20ml wine vinegar
• 1 tsp lemon juice
• 60ml vegetable oil
• ½ tsp vegetable stock
• ½ tsp salt
• 10ml olive oil (for drizzling)

To prepare this dip, place flakes in cold water and bring to a boil for 3 minutes. Drain flakes, rinse with water and then drain again so excess water is removed. Place flakes and all other ingredients except for olive oil into a food processor. Blend the lupin dip until smooth. Serve with drizzled olive oil.

Who Should Avoid L-Arginine

L-Arginine food intake should be limited in individuals who have had a heart attack.

Using supplemental dosages of this compound may reduce the effect of lysine in people infected with viruses, such as the herpes virus.

Use with caution if pregnant or breastfeeding.

Nausea, stomach pains and diarrhea have been reported as side effects, particularly at dosages in excess of 10 g per day. It may cause breathing difficulties in Asthma patients. It should not be combined with Agmatine as it may prevent some of the effects of this supplement.

Speak to your doctor before using this product to determine if it is contraindicated for you.

Arginine foods have many health benefits which include improving circulation to help erectile dysfunction and sperm count as well as speeding up the time needed to recovery from injury. If you want to naturally raise levels of this amino acid, foods that are high in protein are a good choice.

You can also turn to supplements that contain single-ingredient formulations of L-arginine for increased efficacy.

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