The amino acid L-arginine is a popular supplement among bodybuilders, and it is sometimes prescribed to treat heart disease and erectile dysfunction. For women, L-arginine can play an important role in reproductive, muscle and bone health. But taking a synthetic supplement may not be the best way to increase the benefits of L-arginine.
L-Arginine
L-arginine is an amino acid, which is a building block of protein. L-arginine is considered a semi-essential amino acid because your body manufactures it naturally in the liver, and it is converted from another amino acid, L-citruline, in your kidneys, but it is nutrient-dependent. Rhobert Evans, Ph.D., of the University of Pittsburgh notes that for growing children, pregnant women and those recovering from injury, L-arginine becomes an essential amino acid, meaning you must get it from dietary sources. Symptoms of L-arginine deficiency include constipation, hair loss, poor wound healing and rashes.
Effects of L-Arginine
In the body, L-arginine turns into nitric oxide, which plays an important role in arterial health, causing blood vessels to relax and inhibiting plaque buildup so blood and oxygen can flow freely. According to MayoClinic.com, L-arginine triggers protein production, playing an important role in wound healing and preventing muscle wasting. Bodybuilders need sufficient L-arginine for muscle growth, and it is known to enhance sperm production. L-arginine is necessary to make creatine, an important component of ATP that causes muscle contraction.
Women and L-Arginine
For women, L-argenine is important for the development and maintenance of lean muscle mass. According to the American College of Sports Medicine, the muscle-wasting disease sarcopenia can lead to osteoporosis, a bone-weakening condition for which women are already at risk. Coupled with resistance exercise, the protein-building properties of L-arginine can help prevent and reverse sarcopenia. The role of L-arginine in pregnancy is of growing interest in the scientific community. A 2008 study published in "The Journal of Nutrition" found that L-arginine supplementation enhanced uterine implant sites, embryonic survival and litter size in laboratory rats. Researches feel that these findings have important implications for reduced infant mortality and improved pregnancy outcomes in all mammals, including humans.
Food Sources of L-Arginine
While L-arginine appears to have many health benefits, Dr. Evans reminds us that L-arginine turns into nitric oxide in the body, and that too much nitric oxide can damage healthy tissue. To avoid risks of excess dosage, women who want to increase the positive effects of L-arginine should steer clear of man-made supplements, unless prescribed by a physician, and consider natural food sources. Good natural sources of L-arginine are watermelon, chocolate, nuts, seeds, legumes, whole grains, red meat, poultry, dairy products and fish.
References
- MayoClinic.com; Arginine (L-Arginine); July 2011
- University of Pittsburgh; L-Arginine, Nitric Oxide and Atherosclerosis; Rhobert W. Evans, PhD
- MedlinePlus; L-Arginine; April 2011
- "The Journal of Nutrition"; Dietary Arginine Supplementation During Early Pregnancy Enhances Embryonic Survival in Rats; Xiangfang Zeng, et al.; August 2008
- Simple-Remedies.com; Arginine Rich Foods; January 2011
- American College of Sports Medicine; Current Comment: Physiology of Aging; Michael G. Bemben, Ph.D., FACSM
Member Comments