Sleep disorders are an issue that stretches farther back for most of human history. Americans have suffered from problems involving their shut-eye for years, trying everything from different medications to breathing techniques to get those blissful eight hours. Considering that, it makes sense that people are wary of any supplement or drug that could interfere with their sleep schedule.
A rising interest in the herbal supplement market has people questioning how these dietary additives affect their daily lives, including their sleep routines. L-arginine is one such supplement that people can take to support a variety of health issues.
Here's what you can expect to hear more about in this article:
- L-arginine is a safe supplement that can be utilized to treat a variety of issues such as heart disease, inflammation, and erectile dysfunction (this list is not exhaustive!), either combined with or freestanding physician-prescribed medication.
- L-arginine clears the body of harmful substances like ammonia, producing restful sleep.
- While L-arginine may not directly affect sleep processes, it can ease the pain that results from other issues and therefore lead to a more restful slumber.
What exactly is L-arginine?
L-arginine is an amino acid that is naturally produced by the body. It converts itself into nitric oxide (NO), a powerful neurotransmitter. Infants have it more organically than adults, making it more nutritionally essential for a baby than for adults who can consume it through their diets. It is synthesized from Glutamine, another amino acid of the same classification.
Since L-arginine acts as a vasodilator (opening up the body's blood vessels), it is commonly used for cardiovascular conditions like angina, hypertension (high blood pressure) and pulmonary hypertension, and erectile dysfunction. However, it can be used for a variety of other reasons and assist with several bodily issues, such as:
- Healing wounds
- Removing waste from the kidneys
- Maintaining healthy immune function
- Keeping hormones stable and functioning correctly.
Deficiencies are rare but possible since it is found organically within the body. Therefore, L-arginine supplements can be found at the grocery store, local drugstores, or in our shop to cope with the shortage.
Due to its effect on the arteries, L-arginine supplements are most commonly used for people with heart issues. This is significant due to the sheer number of Americans suffering from cardiovascular disease—a whopping 85.6 million. Supplements are not the only source of l-arginine, however. Common everyday foods such as nuts, sunflower seeds, oats, corn, cereal, dairy products, poultry, beef, and chocolate all have low levels of l-arginine that can be used to boost your supplemental intake.
Due to the positive influence that L-arginine has on overall cardiovascular health, it can be a great resource to consult for exercise performance (as Dr. Emil suggests in his supplement bottle!) There is some evidence that the consumption of L-arginine can help with bodybuilding and increasing muscle mass, but these trials need further testing to be factually sound.
Will l-arginine help me sleep?
While L-arginine does not directly affect the body's sleep processes, it can help ease symptoms that stem from heart conditions, kidney disorders, and inflammation and boost the body's immune function. This can positively affect bodily comfort and bring about faster sleep since pain is either a non-issue or less significant. In addition to working to lessen symptoms, L-arginine also collaborates with a partner in crime, an amino acid called Glutamine, to promote better sleep health.
L-arginine is synthesized from its fellow amino acid, Glutamine. Glutamine substantially decreases the body's physical or psychological stress and calms the psyche considerably. Glutamine numbers, and L-arginine numbers, are severely reduced in times of significant stress. When a plentiful amount is in the body, stressors become diminished, and sleep comes more easily. Glutamine and L-arginine both work to break down a cellular toxin called ammonia. If too much ammonia is present in the body, a buildup can occur and halt functional sleep processes in the brain. Glutamine and L-arginine are then activated and break down the influx of ammonia, leading to more restful sleep.
Is l-arginine safe?
L-arginine has a "green light" rating from the Mayo Clinic, placing it in a safe classification of supplements and medication. As with any additive, specific side effects are possible, including nausea, diarrhea, abdominal pain, bloating, and an allergic response. Supplements must be taken orally and monitored for interactions with drugs prescribed for blood thinning and diabetes. It is also said to worsen asthma symptoms in people suffering from respiratory issues, so ingestion of L-arginine in these patients should be watched closely.
What are some other Benefits of taking L-arginine?
Exercise
During intense exercise, the body produces ammonia as a byproduct of energy metabolism. High levels of ammonia can contribute to fatigue and reduced exercise performance. L-arginine has been shown to help detoxify ammonia, as mentioned before, potentially delaying the onset of fatigue during exercise.
L-arginine is a precursor to nitric oxide, a molecule that helps relax and widen blood vessels . Increased nitric oxide levels can improve muscle blood flow during exercise. This enhanced blood flow may aid in delivering more oxygen and nutrients to the muscles, potentially reducing fatigue and enhancing overall performance.
Engaging in physical activity can act as a natural sedative for some individuals. After exercise, the body's core temperature tends to drop, signaling to the body that it's time to rest. This drop in temperature can induce feelings of relaxation and make it easier to fall asleep. So not only is there a benefit to sleep but a benefit to your daily exercise that will then in turn help your sleep!
Wound Healing
L-arginine is involved in the production of collagen, a crucial component of wound healing. Supplementing with L-arginine may help promote faster and more efficient healing of wounds, cuts, and injuries. As well as a study shown in mice that stem cells increase in production within the intestines. So the possibility of this supplement aiding in ailments, disease and injury is probable.
Erectile Dysfunction
Nitric oxide is a signaling molecule that helps dilate blood vessels, promoting better blood flow. This vasodilation effect is crucial for erectile function because it allows increased blood flow to the penis, which is necessary for achieving and maintaining an erection.
When a man experiences erectile dysfunction (ED), there is insufficient blood flow to the penis, making it challenging to achieve or sustain an erection. L-arginine can be used as a natural remedy for ED because of its potential to increase nitric oxide production and improve blood flow to the erectile tissues.
However, the evidence regarding the effectiveness of L-arginine in treating ED is mixed. Some studies suggest that L-arginine supplementation can positively impact ED, while others report little to no significant effects. The reasons for this inconsistency may include variations in individual response, dosages used, and the underlying causes of erectile dysfunction.
How much L-arginine should I take?
For general health and cardiovascular benefits, typical doses of L-arginine can range from 2 to 6 grams per day. However, some conditions may require higher or lower doses. Here are some general dosage guidelines for specific uses of L-arginine:
- 1. To improve exercise performance, doses of 6 to 10 grams of L-arginine are taken approximately 60 to 90 minutes before exercise.
- 2. Studies on L-arginine for erectile dysfunction have used doses ranging from 5 to 6 grams daily, taken in divided doses throughout the day.
- 3. For wound healing, doses of 3 to 15 grams per day have been used, but the exact dosage may depend on the severity of the wound and other individual factors.
- 4. Blood Pressure Support: For managing blood pressure, 2 to 6 grams daily doses.
What's the verdict? Should I be taking L-arginine?
If you suffer from any of the aforementioned conditions, an L-arginine supplement could be helpful. It would be best if you did not begin taking this supplement without first consulting with a healthcare provider to discuss any potential complications or interactions that could arise. Consumption of L-arginine should not be permitted in patients that have recently undergone heart surgery, as post-surgical complications can arise.
L-arginine can be a genuinely beneficial resource. Talk to your primary care physician if L-arginine could help you. It is a safe supplement that can easily be added to your dietary routine through supplements or certain foods. To see the benefits of L-arginine through a dietetic route, create a diet based on protein-rich foods such as nuts, poultry, and dairy. The supplement capsules of L-arginine are available in grocery and dollar stores, but you can grab a bottle on sale at Dr. Emil's store by following this link!
