{"id":499261,"date":"2023-09-28T08:27:24","date_gmt":"2023-09-28T06:27:24","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=499261"},"modified":"2024-04-30T08:54:37","modified_gmt":"2024-04-30T06:54:37","slug":"arginine-and-its-8-proven-health-and-sports-effects","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/","title":{"rendered":"Arginine: Effects and Dosage for Sports Performance and Health"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#What_is_arginine\" title=\"What is arginine?\">What is arginine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#How_does_arginine_work\" title=\"How does arginine work?\">How does arginine work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#What_are_the_health_benefits_of_arginine\" title=\"What are the health benefits of arginine?\">What are the health benefits of arginine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#Where_in_food_can_you_find_arginine\" title=\"Where in food can you find arginine?\">Where in food can you find arginine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#What_side_effects_does_arginine_have\" title=\"What side effects does arginine have?\">What side effects does arginine have?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#Forms_of_arginine\" title=\"Forms of arginine\">Forms of arginine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#How_to_take_arginine\" title=\"How to take arginine?\">How to take arginine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>What do you think of when someone mentions NO boosters? Many of you probably know that these pre-workouts are sought after by those who want to pump up their muscles with energy and get a jump start on world-class athletic performance. This is because these substances help bring more oxygen and nutrients to the muscles. Arginine is the leader in this regard, and today you can learn more about its effects on athletic performance and overall health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">In this article you will read about the effect of arginine on these specific areas:<\/h3>\n\n\n\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sports-performance\" style=\"border-radius:0px\">Sports performance<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#cardiovascular-health\" style=\"border-radius:0px\">Cardiovascular health<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#immune-system\" style=\"border-radius:0px\">Immune system<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#insulin-and-blood-sugar-levels\" style=\"border-radius:0px\">Insulin and blood sugar levels<\/a><\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-orange-background-color has-background wp-element-button\" href=\"#sexual-health\" style=\"border-radius:0px\">Sexual health<\/a><\/div>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_arginine\"><\/span>What is arginine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginine is an <a href=\"https:\/\/gymbeam.com\/amino-acids\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">amino acid<\/a> commonly used as a building material for the formation of body proteins. It is a <strong>semi-essential amino acid,<\/strong> which means that in most cases you can produce it yourself and do not need to ingest it. However, under certain conditions this is not enough, so it is necessary to supplement it in larger quantities externally. This is for example during periods of <strong>growth<\/strong> or serious <strong>illness<\/strong> or<strong> injury,<\/strong> when the body has a higher requirement for this amino acid.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arginine can therefore be synthesised by the body itself, yet roughly 80% comes from your diet or the breakdown of body proteins. Its production occurs in the <strong>kidneys, liver<\/strong> and <strong>brain.<\/strong> Interestingly, it is produced in the biochemical urea cycle, which is used to remove a toxic waste product of metabolism, called <strong>ammonia,<\/strong> from the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The main benefit of arginine is its participation in the formation of <strong>nitric oxide.<\/strong> This is needed to control blood flow in the body, the function of cellular power plants (mitochondria) or the transfer of information between cells. In addition, the body uses it as a starting substance for the formation of <strong>other amino acids<\/strong> such as citrulline or <a href=\"https:\/\/gymbeam.com\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ornithine<\/a>.<span style=\"color: #ff6600;\"> [12,15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To learn more about amino acids, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/amino-acids-classification-functions-in-the-body-effect-on-athletic-performance-and-the-best-sources\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Amino Acids: Breakdowns, Functions in the Body, Effects on Athletic Performance, and the Best Sources.<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp\" alt=\"What is arginine?\" class=\"wp-image-496761\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/arginin.webp 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_arginine_work\"><\/span>How does arginine work?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginine can be incorporated into muscle proteins or used for energy, which is typical of all amino acids. However, it also has a specific role, namely the formation of the aforementioned <strong>nitric oxide (NO),<\/strong> which is linked to many of its positive effects on the body.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The<strong> enzyme NOS (nitric oxide synthase)<\/strong> is formed in the vascular walls. Its task is to bind arginine to itself and convert it into <strong>nitric oxide<\/strong> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>citrulline<\/strong><\/a><strong>,<\/strong>&nbsp;which can be converted back into arginine. The NO formed is the main active substance responsible for <strong>dilating blood vessels (vasodilation)<\/strong> and<strong> relaxing<\/strong> them, which is important for many processes in the body. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nitric oxide also has other important tasks in the body, such as helping to destroy harmful bacteria or aiding the activity of immune cells.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Some other important substances are also formed from arginine. These include the already mentioned <strong>citrulline,<\/strong> which is also used as a nutritional supplement because it can also increase NO levels in the body. Arginine also serves, together with glycine and methionine, as a base for the formation of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/creatine\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">creatine<\/a>, which is produced primarily in the liver and kidneys and is important for energy production. <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about citrulline in our article <a href=\"https:\/\/gymbeam.com\/blog\/l-citrulline-and-everything-you-need-to-know-about-it\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> L-citrulline and All You Need to Know About It.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6418,53602,53725,8220,6672,51601,77062,63277,6454,6626,3807\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_are_the_health_benefits_of_arginine\"><\/span>What are the health benefits of arginine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"sports-performance\">1. Affects sports performance<\/h3>\n\n\n\n<p>Arginine is known as a nutritional supplement that can help energise the muscles to perform better. However, research shows that it can have several positive effects that can take sport performance to the next level.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It helps to <strong>improve blood flow<\/strong> in the body, thanks to the aforementioned nitric oxide it produces.<\/li>\n\n\n\n<li>This results in more <strong>efficient oxygenation and nutrient delivery to the muscles.<\/strong> This is because dilated blood vessels, through which more blood flows, can deliver more oxygen and nutrients to muscle tissue for maximum sports performance.<\/li>\n\n\n\n<li>This is also linked to its effect on <strong>increasing VO2 max,<\/strong> which has been shown in some studies. This value speaks about the maximum amount of oxygen the muscles are able to use. <strong>The higher it is, the higher the physical performance.<\/strong> The highest values are commonly achieved by the best endurance athletes, such as cross-country skiers or marathon runners. <span style=\"color: #ff6600;\">[7]<\/span><\/li>\n\n\n\n<li>It can help to improve <strong>muscle contraction<\/strong> and thus lead to more intense performance. <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n\n\n\n<li>Thanks to nitric oxide, muscles may be <strong>more resistant to fatigue and recover better.<\/strong><\/li>\n\n\n\n<li>It also has an effect on <strong>strength, intensity and explosiveness,<\/strong> thanks to its role in the formation of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/creatine-is-not-just-for-muscles-and-strength-what-are-its-effects-on-the-brain-immunity-and-overall-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>creatine<\/strong><\/a>. <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n\n\n\n<li>Arginine also helps with the <strong>removal of lactate more rapidly.<\/strong> This is produced in the muscles during <strong>intense activity<\/strong> when they <strong>do not<\/strong> <strong>get enough oxygen<\/strong> (for example during sprinting, strength training, etc.). It manifests itself in the characteristic burning of the muscles, which forces you to slow down or take a break. Studies suggest that arginine may promote the breakdown of lactate during activity. <span style=\"color: #ff6600;\">[11]<\/span><\/li>\n\n\n\n<li>In research, it has been shown to promote the production of <strong>growth hormone<\/strong> and<strong> testosterone<\/strong> at the same time. These play an important role in <strong>muscle growth, strength and recovery.<\/strong> <span style=\"color: #ff6600;\">[13]<\/span><\/li>\n\n\n\n<li>Thanks to these effects, arginine may be useful in<strong> anaerobic<\/strong> (strength training, weightlifting, sprinting, etc.) and <strong>endurance sports<\/strong> (running, cycling, swimming, triathlon, etc.).<span style=\"color: #ff6600;\"> [13]<\/span><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1124x749.webp\" alt=\"effect of arginine on sports performance\" class=\"wp-image-496884\" title=\"effect of arginine on sports performance\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1124x749.webp 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-400x267.webp 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_-1536x1024.webp 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/VRZC1922_1_.webp 1800w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">How does science see it? Effect of arginine on VO2 max<\/h4>\n\n\n\n<p>The role of arginine in sports performance was also shown in research that followed 52 football players. They underwent football training four times a week for 45 days and took either <strong>2 g of arginine<\/strong> a day or a <strong>placebo<\/strong> in the form of maltodextrin. Before and after their training program, they underwent the so-called <strong>Harvard<\/strong> <strong>Step Test,<\/strong> where they climbed a 50 cm step for 50 minutes at a rate of 30 steps per minute. Before and after both tests they were measured for <strong>VO2 max.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The arginine group was shown to have a <strong>higher VO2 max<\/strong> than the placebo group, with an average increase of 4 ml\/min\/kg. At first glance this may seem like a small difference, but in reality an increase of just 1-2 units can lead to a significant difference in performance. <span style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-_VO2_MAX-1124x588.jpg\" alt=\"\" class=\"wp-image-499486\" title=\"effect of arginine on VO2 max\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-_VO2_MAX-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-_VO2_MAX-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-_VO2_MAX.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"cardiovascular-health\">2. Positive effect on cardiovascular health<\/h3>\n\n\n\n<p>The benefits of arginine on cardiovascular health are fairly well known, as the <strong>nitric oxide<\/strong> that forms from this amino acid has a direct effect on your blood vessels. As we have already mentioned, NO is an essential molecule for <strong>vasodilation,<\/strong> or the <strong>expansion of blood vessels<\/strong> and their <strong>relaxation.<\/strong> How can this be beneficial?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>It can help with lowering blood pressure.<\/strong> When blood pressure is high, the blood vessels are constricted and tight. The aim of treating hypertension is thus, among other things, to widen these vessels and improve blood flow, which arginine can help with.<span style=\"color: #ff6600;\"> [6]<\/span><\/li>\n\n\n\n<li>Studies also show benefits in those with <strong>ischaemic problems<\/strong>. If a person suffers from ischaemia (blood clotting) of the heart muscle, dilating the blood vessels with NO created from arginine could help reduce symptoms (chest discomfort, burning sensations, chest pain &#8211; angina and more).<span style=\"color: #ff6600;\"> [6]<\/span><\/li>\n\n\n\n<li>It could also have an effect on <strong>endothelial dysfunction.<\/strong> This is damage to the blood vessel wall typical of <strong>atherosclerosis<\/strong> (&#8216;hardening of the blood vessels&#8217;), where blood vessels narrow and fat and other blood components accumulate inside the wall. The dilation of blood vessels by nitric oxide could improve this condition. In addition, there is also talk of possible <strong>anti-inflammatory effects<\/strong> that may help fight inflammation in such a damaged blood vessel wall.<span style=\"color: #ff6600;\"> [6]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How does science see it? The effect of arginine on blood pressure<\/h4>\n\n\n\n<p>The best-studied effect of NO on cardiovascular health is its effect on blood pressure levels. This was also shown in a study that followed 75 women for two weeks. These women were divided into <strong>three groups,<\/strong> with one consisting of younger healthy women aged 20 to 30, the second consisting of older healthy women, and the third consisting of women with type 2 diabetes. Some of the women in the first two groups may have had slightly elevated blood pressure (a blood pressure of 120\/80 mmHg is considered optimal, but a healthy value may be individual to each person).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All participants took <strong>5 g of arginine<\/strong> daily for two weeks. The researchers measured their systolic and diastolic blood pressure at the beginning and end of each follow-up. In the end, it appeared that significant reductions in both systolic and diastolic pressure occurred in the older healthy women and in the women with diabetes. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Systolic-BP-1124x588.jpg\" alt=\"\" class=\"wp-image-499470\" title=\"effect of arginine on systolic blood pressure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Systolic-BP-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Systolic-BP-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Systolic-BP.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Diastolic-BP-1124x588.jpg\" alt=\"\" class=\"wp-image-499454\" title=\"effect of arginine on diastolic blood pressure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Diastolic-BP-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Diastolic-BP-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine_-Diastolic-BP.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Of course, arginine <strong>cannot be considered a cure for high blood pressure,<\/strong> but for some it can be part of their treatment when trying to get this health parameter under control. However, it is always important to consult a doctor in such cases.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"immune-system\">3. Has an effect on the immune system<\/h3>\n\n\n\n<p>According to several studies, arginine also plays an important role in many immune functions, again mainly through the production of nitric oxide.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>It apparently plays a role in the production of <strong>T-cells,<\/strong> which are <strong>white blood cells<\/strong> essential in immune reactions. Thus, arginine could, for example, <strong>help fight infection.<\/strong><\/li>\n\n\n\n<li>There is also talk about the <strong>antimicrobial effects<\/strong> of arginine, which in practice would theoretically mean that arginine would have the ability to help destroy harmful pathogens.<\/li>\n\n\n\n<li>Studies have also reported its importance in the production of <strong>cytokines.<\/strong> These are used by your body to fight inflammation. Thus, it seems that arginine could have <strong>anti-inflammatory effects.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>For more tips on how you can boost your immunity, check out <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/15-ways-to-strengthen-your-immune-system-and-protect-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>15 Ways to Boost Your Immune System and Protect Your Health.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"insulin-and-blood-sugar-levels\">4. May affect the action of insulin and blood sugar levels<\/h3>\n\n\n\n<p>Research suggests that arginine could also help with <strong>insulin function<\/strong> and <strong>blood sugar regulation (glycaemia).<\/strong> This is because insulin helps move <strong>sugar from the blood<\/strong> (glucose) into the cells where it is <strong>converted into energy.<\/strong> This hormone thus directly affects blood sugar levels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apparently, nitric oxide can have a <strong>protective<\/strong> effect on the <strong>beta cells of the pancreas,<\/strong> the cells that produce <strong>insulin.<\/strong> Moreover, its role in how the <strong>body<\/strong> <strong>responds<\/strong> to this hormone is gradually being revealed. In other words, it could improve the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/insulin-sensitivity-how-to-increase-it-and-prevent-insulin-resistance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>sensitivity of cells to insulin<\/strong><\/a>. <span style=\"color: #ff6600;\">[12,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These promising effects of arginine may be important for those suffering from <strong>type 2 diabetes<\/strong> or <strong>impaired glucose tolerance<\/strong>. In both cases, insulin action is insufficient and, among other things, results in higher than optimal blood sugar levels. The promising effect of arginine, specifically the nitric oxide it produces, is also indicated by a study in which researchers concluded that people with diabetes have lower NO levels. <span style=\"color: #ff6600;\">[2,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How does science see it? The effect of arginine on blood sugar levels<\/h4>\n\n\n\n<p>The link between arginine and blood sugar levels was also shown in a study of 33 people with obesity and type 2 diabetes. The participants followed a low-calorie diet and a prescribed training programme for 21 days, with half of them taking <strong>8.3 g of arginine<\/strong> daily and the rest receiving a <strong>placebo.<\/strong> Their blood sugar levels were measured before, during and after the programme. It showed that fasting glucose dropped significantly more in those taking arginine than in those taking the placebo. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"588\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine-Fasting-Glycaemia-1124x588.jpg\" alt=\"\" class=\"wp-image-499437\" title=\"effect of arginine on glycaemia\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine-Fasting-Glycaemia-1124x588.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine-Fasting-Glycaemia-400x209.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/ENG-Arginine-Fasting-Glycaemia.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Although glycaemia fell without the participants taking medication, we cannot be certain that arginine could be considered a cure for diabetes. <strong>Diet and a training program<\/strong> played a role in this case, which are essential on the road to improving glycaemia. Therefore, it is always ideal to consult experts regarding the use of medication, proper diet and a training program before considering nutritional supplements.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4.jpeg\" alt=\"the effect of arginine on erection\" class=\"wp-image-496859\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4.jpeg 683w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/WhatsApp-Image-2023-05-26-at-20.53.13-4-267x400.jpeg 267w\" sizes=\"auto, (max-width: 683px) 100vw, 683px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading is-style-default\" id=\"sexual-health\">5. It has an effect on erectile dysfunction and sexual health<\/h3>\n\n\n\n<p>Another benefit of arginine is its effect on male sexual health. In fact, according to research conducted to date, it appears to help with <strong>erectile dysfunction<\/strong>. Erection is accompanied by<strong> dilation of blood<\/strong> <strong>vessels<\/strong> (vasodilation) and their <strong>relaxation,<\/strong> which is influenced by <strong>nitric oxide,<\/strong> which is produced from arginine. <span style=\"color: #ff6600;\">[10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Not only that, arginine is the basis of most erection supplements. Its effect is confirmed by a meta-analysis, which showed that arginine had a significant effect on improving erections in men with erectile dysfunction, both as a <strong>stand-alone supplement<\/strong> but also in <strong>combination with other substances<\/strong> (e.g. yohimbine or ornithine). In case you want to take arginine in order to address a specific health problem, you would do well to consult with a doctor for advice as well.<span style=\"color: #ff6600;\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering what other substances and nutrients can help support men&#8217;s health, check out our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/men-nutrition-the-most-important-vitamins-and-minerals-for-health-testosterone-and-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Men and Nutrition: The Most Important Vitamins and Minerals for Health, Testosterone, and Performance.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">6. Uses in medicine<\/h3>\n\n\n\n<p>Arginine is commonly used in intensive care medicine when its reserves in the body are significantly depleted.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These include <strong>injuries<\/strong> or serious <strong>infections<\/strong> of varying severity. This is when the need for arginine increases significantly and it is important to supplement it, as a <strong>serious deficiency<\/strong> can lead to, for example,<strong> impaired immune function<\/strong> or <strong>disturbances in blood circulation.<\/strong><span style=\"color: #ff6600;\"> [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">7. In what other areas is arginine being researched?<\/h3>\n\n\n\n<p>The benefits of arginine that we&#8217;ve covered so far are among the most researched. However, there are other areas of health where research shows promising potential for arginine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>This is, for example, a possible effect on<strong> accelerating healing.<\/strong><\/li>\n\n\n\n<li>The <strong>antioxidant properties<\/strong> of arginine have also been discovered. It appears to support the function of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/glutathione-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">glutathione<\/a>, one of the most important antioxidant systems in the body that fights oxidative stress. <span style=\"color: #ff6600;\">[4]<\/span><\/li>\n\n\n\n<li>Nitric oxide, and thus its precursor arginine, most likely plays an important role in the <strong>development of the nervous system.<\/strong><span style=\"color: #ff6600;\"> [16]<\/span><\/li>\n\n\n\n<li>In combination with <strong>lysine,<\/strong> it is said to have an effect on reducing <strong>anxiety.<\/strong> <span style=\"color: #ff6600;\">[16]<\/span><\/li>\n\n\n\n<li>It can also be considered as an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/anti-ageing\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>anti-ageing<\/strong><\/a> or<strong> healthy ageing<\/strong> supplement because its benefits can contribute to <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/anti-ageing-and-healthy-ageing-how-to-take-care-of-your-body-and-maintain-your-health-and-youthful-appearance\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>healthy ageing<\/strong><\/a>. <span style=\"color: #ff6600;\">[3]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Where_in_food_can_you_find_arginine\"><\/span>Where in food can you find arginine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The sources of arginine are mainly protein-rich foods. These include <strong>meat, dairy, legumes<\/strong> and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nuts-and-seeds\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>nuts<\/strong><\/a><strong>.<\/strong> Moreover, <strong>watermelon,<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>oats<\/strong><\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chocolates\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>chocolate <\/strong><\/a>are also rich in arginine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much arginine do some foods contain on average?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Food source<\/th><th class=\"has-text-align-center\" data-align=\"center\">Arginine content (g\/100)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">chicken meat<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">beef<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.1<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">salmon<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">eggs<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">white yoghurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.16<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">edam cheese<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.96<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">watermelon<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.06<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-pumpkin-seeds-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pumpkin seeds<\/a><\/td><td class=\"has-text-align-center\" data-align=\"center\">5.4<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">oatmeal<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.85<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span class=\"tadv-color\" style=\"color:#ff6600\">[14]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_side_effects_does_arginine_have\"><\/span>What side effects does arginine have?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you take arginine as recommended, you don&#8217;t have to worry about side effects. However, if you overdo it, you may experience particularly unpleasant <strong>digestive problems.<\/strong> For example,<strong> vomiting,<\/strong> <strong>diarrhoea<\/strong> or <strong>nausea.<\/strong> <strong>Headaches<\/strong> or <strong>low blood pressure,<\/strong> for example, have also been documented in connection with arginine. To avoid these side effects, it is recommended to take no more than <strong>20-30 g of arginine<\/strong> per day. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Side effects may also occur in <strong>combination with certain medications.<\/strong> For example, if you are taking medication to lower your blood pressure, in conjunction with arginine your blood pressure could drop too much, which can be dangerous. Therefore, if you are taking any medication, it is advisable to consult your doctor before taking arginine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Forms_of_arginine\"><\/span>Forms of arginine<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginine is commonly encountered in two forms, namely as L-arginine or arginine alpha-ketoglutarate.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>L-arginine<\/strong> is a form of the amino acid arginine that is naturally found in foods and in the human body. This form is also used in medicine, for example in the treatment of cardiac problems or the aforementioned extensive injuries.<\/li>\n\n\n\n<li><strong>Arginine alpha-ketoglutarate (AAKG)<\/strong> is a combination of the amino acid l-arginine and the salt of glutaric acid. Its advantage is improved absorption and gradual release of arginine into the blood. It is more often found in supplements for athletes who, in addition to supplying muscles with oxygen and nutrients, also aim to grow muscle mass.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_take_arginine\"><\/span>How to take arginine?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is no recommended dosing protocol for taking arginine, but the standard recommendation is to take<strong> 3-6 g of arginine<\/strong> at a time. This is an amount that has been shown in studies to be effective while <strong>being of low risk for digestive problems.<\/strong> To maintain higher blood levels of arginine, three smaller doses can be taken daily, up to a total of 15-18 g of arginine\/daily. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>For maximum support of sport performance,<\/strong> it is advisable to supplement with arginine <strong>30 &#8211; 90 minutes before activity.<\/strong> The specific amount depends on tolerance. It is therefore advisable to start at a lower dose (e.g. 2 g) and increase as necessary.<\/li>\n\n\n\n<li><strong>To support health and maintain optimal levels of arginine<\/strong> in the body, it is adequate to take lower doses within the normally recommended intake at any time of the day.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Arginine can be taken in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine-akg-120-pills-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tablets<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/arginine-a-k-g-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">powder<\/a>. The effect of both of them is comparable, so it depends only on your preference which of the forms you choose.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What to combine arginine with?<\/h3>\n\n\n\n<p>Arginine can be combined with other substances that have similar effects on health and sports performance. Thus, they can complement each other and you can get more out of their combination than if you took them separately. Which substances are important to consider?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Although <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/citrulline-malate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>citrulline<\/strong><\/a> is formed from arginine, it works the other way around. If you supplement citrulline, it can convert to arginine and lead to the formation of nitric oxide. Studies have even suggested that citrulline can increase the level of arginine in the body more effectively compared to arginine alone.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-beetroot-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Beetroot powder<\/strong><\/a> or other concentrated forms of this vegetable are high in nitrates, which are converted to nitric oxide in the body. It can thus be a good companion with arginine and its effects.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/taurine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Taurine<\/strong><\/a> is commonly included in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pre-workout<\/a> mixes and energy drinks. It may be a suitable supplement to take with arginine prior to sporting performance.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/l-ornithine-hcl-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ornitine,<\/strong><\/a> like arginine, is associated with normal muscle activity and thus may be a good supplement for athletes.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/beta-alanine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Beta-alanine<\/strong><\/a> can be useful in combination with arginine during a demanding training program when you want to deliver the best possible anaerobic performance.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/resveratrol-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Resveratrol<\/strong><\/a> is used in the care of the cardiovascular system and thus can form a suitable combination with arginine, which is also known for its positive effect on the heart and blood vessels. You can take it alone or in <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/antioxidant-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">combination<\/a>&nbsp;with other substances with antioxidant effects.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1124x749.jpg\" alt=\"what to combine arginine with\" class=\"wp-image-496843\" title=\"what to combine arginine with\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/09\/cviklove-palacinky-gymbeam-24-1-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Arginine is one of the supplements that are used to support <strong>sports performance.<\/strong> However, in addition, it has several other interesting health effects. For example, it is part of the <strong>immune response<\/strong> and may be involved in <strong>lowering blood pressure<\/strong> or <strong>blood sugar<\/strong>. Behind all these effects is probably <strong>nitric oxide,<\/strong> which is formed from arginine and is involved in the <strong>dilation and relaxation of blood vessels.<\/strong> While arginine still requires more research to know exactly how it works, we can already see that it is a promising supplement with many interesting benefits.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article interesting and learnt something new, feel free to share it.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/arginine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tArginine\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/no-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNO Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Arginine belongs among the NO boosters that help oxygenate the blood and pump up the muscles to perform. In addition, however, it also has positive effects on the heart or immunity. Today&#8217;s article will reveal more about all of them.<\/p>\n","protected":false},"author":156,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[77],"tags":[6209,7619,6497],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-499261","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-nutrition","7":"tag-amino-acids","8":"tag-health","9":"tag-nutritional-supplements","10":"h-entry","11":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Arginine: Effects and Dosage for Sports Performance and Health - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Arginine belongs to NO boosters that help oxygenate muscles and boost athletic performance. It also has an effect on blood pressure, immunity and erection.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Arginine: Effects and Dosage for Sports Performance and Health - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Arginine belongs to NO boosters that help oxygenate muscles and boost athletic performance. It also has an effect on blood pressure, immunity and erection.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-28T06:27:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-04-30T06:54:37+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/Arginin-1-1124x588.jpg\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Arginine: Effects and Dosage for Sports Performance and Health\",\"datePublished\":\"2023-09-28T06:27:24+00:00\",\"dateModified\":\"2024-04-30T06:54:37+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\"},\"wordCount\":3086,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp\",\"keywords\":[\"amino acids\",\"health\",\"nutritional supplements\"],\"articleSection\":[\"Nutrition supplements\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/\",\"name\":\"Arginine: Effects and Dosage for Sports Performance and Health - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/arginine-and-its-8-proven-health-and-sports-effects\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/09\/arginin-1124x749.webp\",\"datePublished\":\"2023-09-28T06:27:24+00:00\",\"dateModified\":\"2024-04-30T06:54:37+00:00\",\"description\":\"Arginine belongs to NO boosters that help oxygenate muscles and boost athletic performance. 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