L-Arginine

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L-arginine is an amino acid that your body uses, among other things, to make nitric oxide, a compound that helps blood vessels widen. As a supplement it comes as powder or tablets, on its own or combined with L-citrulline, and is popular in pump-focused training routines. This collection includes arginine from Allmax, GAT Sport, Horbaach, Switch Nutrition and Nutrex.

Read the L-Arginine buying guide
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L-Arginine: buying guide

What arginine is used for

Most people buy arginine for the gym, hoping for better blood flow and muscle pumps. The US Office of Dietary Supplements (ODS) explains the theory: some arginine is converted to nitric oxide, which may increase blood flow and oxygen delivery to muscle. In practice, the ODS says research on arginine as a performance aid is limited and conflicting, and that doses of 2 to 20 g a day have shown little to no effect on performance. The Australian Institute of Sport (AIS) does not list arginine in its supplement framework, while dietary nitrate (beetroot juice) is rated Group A for specific situations.

Arginine versus citrulline

Many pump products now use L-citrulline instead of, or alongside, arginine. According to the ODS, about 80% of the body's citrulline is converted into arginine in the kidneys. The ODS also says the research does not provide strong support for citrulline or citrulline malate as a performance supplement, so neither is a sure thing. Combined arginine and citrulline products in this range let you try both.

How to compare arginine products

  • Grams per serve. Check how many tablets or scoops it takes to reach the dose on the front of the pack.
  • Form. Arginine is sold as free-form L-arginine or arginine HCl, and some formulas add citrulline.
  • Powder or tablets. Powders make larger doses easier, while tablets are handy for travel.
  • Testing. If you are a drug-tested athlete, choose batch-tested products (for example HASTA or Informed Sport certified) and check with your sport.

Safety

The ODS says up to 9 g of arginine a day for several days or weeks appears safe and well tolerated in most studies. Higher intakes, around 9 to 30 g a day, commonly cause stomach discomfort such as diarrhoea and nausea, and arginine can slightly lower blood pressure. If you take blood pressure medicine or have a heart condition, check with your doctor first.

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Compare L-citrulline, beetroot, pump supplements and non-stim pre-workouts.

Sources: NIH ODS: Exercise and athletic performance; AIS Supplement Framework.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

L-Arginine: questions and answers

What does L-arginine do for training?
Some arginine is converted into nitric oxide, which helps blood vessels widen, so it is marketed for blood flow and muscle pumps. However, the US Office of Dietary Supplements says research on arginine as a performance aid is limited and conflicting, and that doses of 2 to 20 g a day have shown little to no effect on performance. Think of it as optional rather than essential.
Is L-arginine or L-citrulline better for pumps?
Neither has strong evidence. The US Office of Dietary Supplements notes that about 80% of the body's citrulline is converted into arginine in the kidneys, which is why many pump products now use citrulline. It also says research does not strongly support either citrulline or arginine for performance. Some people prefer combined products. If you want the best-supported option, the AIS rates dietary nitrate from beetroot as Group A.
How much L-arginine is safe to take a day?
According to the US Office of Dietary Supplements, up to 9 g of arginine a day for several days or weeks appears safe and well tolerated in most studies. Intakes of around 9 to 30 g a day commonly cause stomach upset, diarrhoea and nausea, and arginine can slightly lower blood pressure. Follow the label and check with your doctor if you take blood pressure medicine.
Should I take arginine before a workout?
If you choose to use it, many people take arginine before training because that is when they want a pump. Keep in mind that the US Office of Dietary Supplements reports little to no performance benefit at 2 to 20 g a day, and that stomach upset becomes common at around 9 g a day or more. Follow the directions on the label and start at the lower end of the dose range.
What are the benefits of L-arginine, and does it actually work?
Arginine is an amino acid found in protein foods, especially animal products and nuts, and the US Office of Dietary Supplements notes most people already get around 4 to 5 g a day from food. Your body can also make it from citrulline. Some arginine becomes nitric oxide, which helps blood vessels widen, and that is the benefit brands promote. In studies, though, arginine has done little for performance, and at high doses it can slightly lower blood pressure. If blood flow for training is your goal, dietary nitrate from beetroot has stronger evidence and an AIS Group A rating.
What is a typical L-arginine dosage on supplement labels?
It varies a lot, so compare grams per serve rather than tablet counts. Switch Nutrition Arginine gives 1,000 mg per 1 g serve, NOW Foods L-Arginine 1000mg gives 1,000 mg per tablet, and the Horbaach complex gives 2,000 mg of arginine plus 1,000 mg of citrulline in four capsules. Allmax Arginine HCl has 5 g per scoop, up to three times a day. Studies have used 2 to 20 g a day, and the ODS notes stomach upset becomes common above about 9 g, so start with a single serve.
What are the side effects of L-arginine, and who should avoid it?
At higher doses the most common side effects are stomach problems such as nausea, bloating and diarrhoea. Mayo Clinic also lists headache, gout, allergic reactions and worsening asthma. Arginine is not recommended after a recent heart attack: in a 2006 trial, more people taking it after a heart attack died than those on placebo. Mayo Clinic also warns that combining arginine with nitrate medicines for chest pain, sildenafil-type medicines or blood pressure tablets might drop blood pressure too low. If any of these apply to you, or you take blood thinners or diabetes medicine, talk to your doctor first.
Is L-arginine good for men?
It works the same way in men and women, and most men who buy it want a better pump in the gym, where research shows little benefit. Some arginine products are marketed for men's health or sexual performance, but a supplement should not take the place of a GP visit if you have erection problems, as these are worth checking properly. Never combine arginine with erection medicines such as sildenafil, or with nitrate medicines for chest pain, without medical advice, because blood pressure could drop too low. If you just want it for training, a plain single-ingredient product keeps the dose clear.
Which L-arginine is best to buy online: powder, tablets or a citrulline combo?
Because research shows little performance benefit from any form, choose the one that suits your dose and routine. Powders such as Switch Nutrition Arginine and Allmax Arginine HCl make gram-sized doses easy. Tablets and capsules, such as Nutrex L Arginine 1000mg or GAT Sport Essentials L-Arginine, are handy but take several to reach a few grams. Combos like NOW Foods Arginine and Citrulline add citrulline, which the body turns into arginine. When comparing the best L-arginine in Australia, check grams per serve, then order online with delivery Australia-wide.

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