L-arginine - effective for women's health?

The amino acid L-arginine is primarily associated with muscle growth and improved endurance. Some studies suggest that the amino acid can also have a specific effect on women's health. In this article, you can find out what effects arginine could have on the female cycle and who in particular could benefit from an increased arginine intake.

What is L-arginine

L-arginine is a proteinogenic amino acid that serves as a building block for proteins in the body. It is a semi-essential amino acid, which means that it is an amino acid that the human body can normally produce itself, but which is also absorbed by the body through food. We have summarised everything you need to know about amino acids in general here.

Arginine fulfils various important functions. For example, the amino acid is a building block of nitric oxide (NO), which in turn plays an important role in the dilation of blood vessels in the body and can improve blood circulation. NO has a relatively short lifespan and therefore needs to be constantly produced. This is why arginine is often used as a dietary supplement to support cardiovascular health and improve athletic performance [1].

In addition, the amino acid L-arginine plays a role in the immune system [2] and in wound healing [3]. It is also involved in the production of creatine, a substance that is important for supplying energy to the muscles. If you want to find out more about the effect of the amino acid on muscle building in general, read on here .

Why athletes take supplements containing L-arginine?

There are various reasons why many athletes rely on supplements containing this amino acid. In short: arginine is said to improve the supply of oxygen and nutrients to the muscles, thereby improving performance and endurance. At the same time, it is said to effectively shorten the recovery time after training and support muscle growth.

It is important to note that the effects of arginine-containing supplements on athletic performance and muscle development have not been fully clarified: Some studies suggest possible benefits, while other studies show no significant effects. The effect of L-arginine on the body may also depend on various individual factors, such as dosage, a person's overall nutrient intake or their individual training programme.

What specific effect is arginine said to have on athletic performance?

Arginine is said to help improve blood flow to cells and supply them with oxygen, as it is involved in the production of nitric oxide (NO). NO in turn dilates the blood vessels and thus promotes better blood flow, which improves the supply of oxygen and nitrogen to the muscles. This increases overall training performance.

Metabolic waste can also be removed more quickly, which inhibits muscle fatigue. The amino acid is also involved in the production of growth hormones, which are important for muscle growth and muscle regeneration. Increased availability of the amino acid could promote the release of these hormones and thus support muscle growth and recovery. One study also came to the conclusion that arginine could positively support the blood pressure-lowering effect of endurance training [4].

And finally, there is also evidence that arginine supports the immune system [2], which could lead to better training performance. This is because intense training can also affect the immune system.

Does the effect of arginine differ between women and men?

There is evidence that the effect of L-arginine may vary between women and men, but research in this area is limited and sometimes contradictory. It is important to note that individual differences and other factors may also play a role. Hormones such as oestrogen and testosterone can influence the body's response to L-arginine. However, further research is needed to better understand the gender-specific differences in the effect of L-arginine on athletic performance.

Some studies suggest that women in or after menopause in particular may benefit from taking L-arginine. For example, one study showed that taking L-arginine improved the aerobic endurance performance of post-menopausal women [5].

In addition, arginine, as a building block of NO, also supports oestrogen production, which could generally lead to an improvement in post-menopausal symptoms. Another study also came to the conclusion that an arginine deficiency during the menopause can also increase the risk of arteriosclerosis for women [6]. Women in or shortly after the menopause may therefore benefit from arginine supplements.

Is there a link between arginine and the female cycle?

There is some research suggesting that arginine may have an impact on the female cycle, but the results are inconclusive. Some possible connections are discussed:

Healthy endometrium: L-arginine is involved in the production of nitric oxide (NO), which can dilate blood vessels. Some studies suggest that L-arginine helps to improve blood flow to the endometrium, the mucosal layer of the uterus. This could potentially support the nutrient supply and health of the endometrium [7].

Fertility: Arginine can increase the production of nitric oxide (NO), which could improve oxygen transport to the reproductive organs. Some research has shown that the amino acid may improve fertility in women with certain fertility problems, such as endometriosis [8,9]. However, it is important to note that further research is needed to understand the effects of L-arginine on fertility in healthy women.

Premenstrual syndrome (PMS): One study concluded that L-arginine could relieve period pain [10].

Here you can also find out how the menstrual cycle affects women's athletic performance.

How does an arginine deficiency manifest itself?

An arginine deficiency can manifest itself in different ways, as arginine is involved in various metabolic processes in the body. The amino acid plays an important role in energy production and muscle building. A deficiency can lead to muscle weakness, rapid fatigue during physical activity and reduced performance.

It is also involved in the production of collagen, which is important for tissue repair and wound healing. A deficiency can therefore lead to slower wound healing and impair recovery from injury or surgery [11]. Arginine also plays a role in strengthening the immune system and defence against infections. A deficiency of arginine can lead to impaired immune function, which can result in increased susceptibility to infection and disease [2]. And finally, a lack of arginine can lead to impaired blood circulation, which can manifest itself in cold hands and feet or increased blood pressure, for example [12].

Important to know: Arginine deficiency rarely occurs in isolation, but is often related to other nutrient deficiencies or underlying health problems.

Who can benefit from L-arginine supplements?

L-arginine is often taken by athletes as it can potentially support athletic performance. It can help improve endurance, promote recovery after exercise and support muscle growth. However, people with a diagnosed deficiency, for example due to an unbalanced diet or certain medical conditions, can also benefit from supplementation.

Supplementing with L-arginine is not recommended for everyone, however. People with certain medical conditions, such as liver or kidney problems, should consult a doctor before taking L-arginine.

What is the recommended daily dose of arginine?

The recommended dosage of arginine may vary depending on individual needs, health status and intended benefits. There is no standardised recommendation for the daily intake of L-arginine. The dosage may vary from person to person and should be determined by considering various factors, including age, gender, weight and health status. The typical recommended dosage of L-arginine for otherwise healthy adults is in the range of 2000 to 6000 mg per day.

In addition to supplementation, it is also important to follow a balanced diet rich in protein-rich foods. Meat, poultry, fish, nuts, seeds and pulses are foods that are natural sources of L-arginine.

How does the daily requirement differ between men and women?

The daily requirement of L-arginine may vary slightly between men and women. However, there are no major gender-specific differences in terms of L-arginine requirements. The Recommended Daily Allowance (RDA) for adult men and women is typically 2,000 to 6,000 mg of L-arginine.

It is important to note that individual needs may vary depending on various factors such as body weight, activity level, health status and individual goals.

What is the daily arginine requirement for athletes?

The daily requirement of L-arginine for athletes and sportspeople may be higher than for non-athletes due to increased activity levels and the increased need for nitric oxide (NO) for blood flow and muscle building. However, there is no generally recognised uniform recommendation for L-arginine intake in athletes.

The amount of L-arginine intake may depend on factors such as training volume, training intensity, type of sport and personal goals. Some studies suggest that an increased intake of L-arginine, usually in the range of 6,000 to 10,000 mg per day, can have positive effects in athletes, particularly in terms of blood flow, recovery and muscle building.

What side effects can arginine supplements have?

It is important to note that taking arginine supplements can have side effects - especially at high doses. Possible side effects include gastrointestinal complaints (bloating, abdominal pain), nausea, diarrhoea, allergic reactions and interactions with medications, especially antihypertensive drugs, as arginine can have a short-term blood pressure-lowering effect.

It is important to always discuss the intake of arginine with a doctor to consider possible interactions with other medications or existing health conditions.

Sources:

[1] https://www.webmd.com/heart/arginine-heart-benefits-and-side-effects
[2] https://www.researchgate.net/publication/265134191_Effect_of_L-arginine_on_immune_function_A_meta-analysis
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8399682/
[4] https://jbrms.medilam.ac.ir/article-1-469-en.html
[5] https://scholar. google.com/scholar_url
[6] https://www.ncbi.nlm.nih. gov/pmc/articles/PMC5599867/
[7] https://pubmed.ncbi.nlm.nih.gov/19200982/
[8] https://pubmed.ncbi.nlm.nih. gov/36738084/
[9] https://www.mdpi.com/1422-0067/23/23/14908
[10] https://doctorherdmanclinic. com/resources/articles/womens-health/menstrual-cramps-l-arginine/
[11] https://www.woundsource.com/blog/what-evidence-there-support-arginine-wound-healing
[12] https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/l-arginine/faq-20058052

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