From Heart Health to Anxiety Relief: Discover the Versatility of L-Arginine

L-arginine, or Arginine, is a semi-essential amino acid. You can typically get enough of it from your diet alone & may only need supplementation under certain conditions like pregnancy, illness, or trauma. [1] With the number one cause of death in America being heart disease, it's as important as ever to look for ways to best take care of yourself. L-arginine has two main effects: it turns into nitric oxide and helps the body build protein.

Vasodilator & Blood Pressure Regulation

High blood pressure occurs when the force of your blood pushing against the walls of your arteries is consistently too high. L-arginine releases nitric oxide into the blood. Nitric oxide is one of the most important molecules for blood vessel health. It acts to widen (dilate) blood vessels in the bloodstream, which may help aid certain circulatory conditions. [2] This, in turn, creates the effect of lowering blood pressure & increasing blood flow.

Blood Sugar Regulation

L-arginine may benefit those with diabetes by improving glucose metabolism and insulin sensitivity.[3] Once again, Nitric Oxide release is the tool that can help enhance the cells that secrete insulin & help your body use blood sugar more efficiently. A 2017 study of 144 people with impaired blood sugar regulation found that treatment with 6.4 grams of L-arginine per day for 18 months reduced the chances of diabetes development over 90 months, compared with a placebo group. [4] While L-arginine did not prevent people from developing diabetes, it did increase insulin sensitivity and improve blood sugar control.

Wound Healing

Arginine has been shown to enhance wound strength and collagen deposits in artificial incisional wounds in rodents and humans. [5] Consuming an arginine-enriched oral nutrition supplement could also optimize healing following a cesarean section. [6]

Anxiety Reducer

A combination of L-lysine and L-arginine has been documented to normalize hormonal stress responses in humans with high-trait anxiety. The combination treatment significantly reduced both trait anxiety and state anxiety induced by cognitive stress battery. In addition, it was found that the treatment also decreased the basal levels of salivary cortisol, a stress hormone. [7]

L-Arginine & Viral Replication

It should be noted that arginine is an essential requirement for the replication of viruses and the progression of viral infections. For example, cold sores, caused by the herpes simplex virus type 1, can flare up in times of stress or if your immune system is weakened. The presence of arginine is necessary for the replication of herpes simplex virus. To combat this, adding another amino acid, L-lysine, is crucial. L-lysine is an essential amino acid because your body cannot make it, so you must obtain it from food. Lysine has antiviral effects by blocking the activity of arginine. This antagonistic relationship might benefit people who suffer from frequent herpes outbreaks, such as cold sores or genital herpes. [8]

Foods to Increase L-Arginine Levels

The best natural source of L-arginine is foods high in protein. Animal proteins such as:

Red meat (beef)
Chicken
Turkey breast
Pork loin

For people who do not eat meat, plant-based proteins that contain L-arginine include:

Lentils
Chickpeas
Peanuts
Pumpkin seeds
Soybeans

Summary

Arginine is very useful for producing Nitric Oxide, a vital neurotransmitter for heart health, which is excellent for lowering blood pressure, coronary artery disease & severe chest pains like angina. However, if you have a well-balanced diet, you probably get enough arginine from the foods you eat & don't need to supplement further. Taking arginine supplements may make some health issues worse, such as lowering blood pressure. It can also cause unpleasant side effects, including bloating, abdominal pain, nausea, and diarrhea, especially when taken in large doses of 9 grams or more per day. [2] Even though they have a strong safety profile, specific populations should avoid arginine supplements as they can interact with certain medications & supplements.