L-Arginine is an amino acid that helps the body to create nitric oxide that regulates blood pressure and sugar. There are two types of amino acids which are essentials and non-essentials.

Firstly we have to eat or take supplements to have it.

Secondly, is the one that our bodies produce naturally, we might need an extra dose of it depends on the lifestyle.

What is L-Arginine:

running girl
Photo by Sarah Pflug from Burst

it’s a semi-essential Amino acid that plays a huge role in our bloodstream and immune system.

It’s necessary for the production of nitric oxide which means regulates our blood flow, cellular communication, and mitochondrial function.

Furthermore, it is ranked on a higher level to other amino acids such as Glutamate, Proline, and Creatine.

It is also necessary for the production of the T-cells which are the white blood cells that play a major role in our immune system.

For some cases we have to take a higher dose of L-Arginine such as pregnancy, infancy, and trauma.

to sum up, it has lots of benefits and must be consumed normally.

What are the Advantages of L-Arginine:

As an athlete, i will be focusing on the benefits of L-Arginine for athletes but still it helps with medication for ill people.

  • Enhancing the athlete’s performance by enlarging bloodstreams which will carry more nutritions and oxygen.
  • Blood pressure regulations.
  • Blood sugar regulation.
  • Enlarging your blood vessels. Which means better blood flow.
  • Helps heal injuries.
  • Boosts immune system function.

Why needed during pregnancy?

It was proved by many studies that L-Arginine is demanded by the body to support the pregnancy, especially from the mother’s side.

Pregnant will not be eating the required amounts of Vitamins, Macronutrients, and Micronutrients due to biological changes.

It is highly recommended and needed to fulfill these needed nutrients by adding it as supplements.

L-Arginine will support the pregnancy in many areas such as preeclampsia and Intrauterine growth restriction.


How much daily i can take:

As an amino acid we need to take only our needs which means extra dose goes for nothing.

Keep your dose below 6 grams daily for one month and take a break.

Take it between meals for better absorption.

Take it before and after workout as booster “personal preference”.

What are the Side effects:

Ask your doctor before consuming anything.

L-Arginine is safe to be consumed in normal doses.

Of course if taken on high doses similar to any compound it will affect our bodies and the effects will be:

  • Bloating.
  • Abdominal pain.
  • Nausea.
  • Diarrhea.

Best food sources

  • Turkey Breast, the highest amount of L-Arginine food source.
  • Chicken.
  • Dairy.
  • Chickpeas.
  • Lentils.
  • Peanuts.
  • Pumpkin seeds.

What are the best L-Arginine supplements?

When choosing a supplements we tend to check the quality and value of money, below is the best choice of supplements: