There’s no scarcity of dietary supplements marketed for weight reduction, however many are ineffective and a few are downright harmful. It may be exhausting to separate the sales-speak from the science. That’s the place we are available in.
L-arginine is a pure compound that’s generally bought as a weight reduction complement. We’re diving into the analysis behind this supp to see if it really works (and whether or not it’s secure).
Analysis means that L-arginine dietary supplements may benefit well being in quite a lot of methods. However there isn’t a lot scientific proof that L-arginine helps weight reduction. Right here’s what the analysis says:
- A number of research have discovered that taking excessive doses of L-arginine might assist cut back waist circumference, but it surely doesn’t appear to enhance weight reduction or physique mass index (BMI).
- Though findings from older research recommend that L-arginine might improve fats loss, more moderen research haven’t confirmed this.
- A 2017 examine in male soccer gamers discovered that supplementing with 2 grams of L-arginine per day for 45 days didn’t have an effect on physique fats or BMI.
TL;DR: In line with present analysis findings, L-arginine doesn’t appear to advertise fats loss or weight reduction generally.
Different (higher) methods to shed pounds
Should you’re attempting to shed pounds, it’s greatest to not rely on dietary supplements.
As an alternative, you possibly can strive making some dietary adjustments like growing your consumption of whole-food sources of fiber, protein, and wholesome fat and lowering your consumption of extremely processed meals and added sugar. You may also strive growing your day by day exercise stage.
Getting assist from a professional healthcare skilled, corresponding to a registered dietitian, may also be useful once you’re attempting to succeed in and keep a wholesome physique weight.
Though L-arginine doesn’t appear to be efficient for weight reduction, it has been related to a number of different well being advantages.
Could enhance athletic efficiency
One of the studied advantages of L-arginine is its capability to boost athletic efficiency.
A 2020 evaluation of 15 research discovered that L-arginine dietary supplements have been efficient for enhancing each cardio and anaerobic efficiency checks. The researchers have been in a position to slim down one of the best doses for numerous timelines and objectives:
- Quick-term: 0.07 grams per pound of physique weight, taken 60 to 90 minutes earlier than a exercise
- Lengthy-term (for cardio efficiency): 1.5 to 2 grams per day for 4 to 7 weeks
- Lengthy-term (for anaerobic efficiency): 10 to 12 grams per day for 8 weeks
May assist decrease blood stress
L-arginine is important for the manufacturing of nitric oxide, a signaling molecule that’s concerned in blood stress regulation.
A number of analysis evaluations have discovered that L-arginine dietary supplements and intravenous (IV) L-arginine remedies are efficient for decreasing blood stress in individuals with hypertension.
Different potential advantages
Some examine findings recommend that L-arginine might assist enhance blood sugar regulation in individuals with diabetes and will even delay the event of kind 2 diabetes in individuals at a excessive danger of creating this medical situation.
L-arginine can be used to deal with severe an infection and trauma in medical settings. For instance, excessive dose IV L-arginine is usually used to deal with sufferers with burns, severe infections, and accidents.
Moreover, excessive dose L-arginine dietary supplements might provide advantages for these experiencing erectile dysfunction, immune well being, or preeclampsia, a severe situation that may happen throughout being pregnant.
L-arginine is taken into account secure, even when it’s taken at excessive doses for lengthy intervals of time.
Nonetheless, analysis means that taking 9 grams or extra of L-arginine per day is extra more likely to end in gastrointestinal unintended effects like diarrhea, nausea, bloating, and belly ache.
L-arginine might additionally work together with sure medicines, together with these used to deal with hypertension and excessive blood sugar.
Should you’re interested by taking L-arginine, seek the advice of a healthcare skilled first. They will help you identify whether or not L-arginine matches your well being wants and objectives and whether or not it interacts with any pure dietary supplements you’re taking. Since dietary supplements aren’t regulated in the identical manner as meals and medication, your physician can even aid you discover a trusted product that’s best for you.
Who shouldn’t take L-arginine?
Though L-arginine is secure for most individuals, sure populations ought to keep away from these dietary supplements, together with those that:
- have had a coronary heart assault not too long ago
- have kidney illness
- have guanidinoacetate methyltransferase deficiency, an inherited dysfunction that impacts arginine metabolism
- are present process surgical procedure inside 2 weeks
Should you’re hoping to lose physique fats, popping an L-arginine complement isn’t seemingly that can assist you attain that purpose.
Whereas L-arginine presents different advantages, corresponding to enhancing athletic efficiency and lowering hypertension ranges, it doesn’t appear to be efficient for enhancing weight reduction.
If you wish to shed pounds, you possibly can strive evidence-based strategies like consuming extra fiber- and protein-rich meals and being a bit extra lively every day.