Arginine: where it is found most, foods, preparations

Arginine is considered a conditionally essential amino acid, which is formed in the body if certain conditions are created for this. It is not synthesized enough in childhood and during illness, in which case it must come from outside. An increased amount of the amino acid is required by bodybuilders and weightlifters, as well as people who are experiencing excessive physical activity.

Its synthesis may be suspended due to chemotherapy and antibiotics. With a lack of it, health problems begin, so in order to feel good, you need to know which foods contain arginine and enter them into the menu.

Amino acid functions

The main benefit of arginine is its participation in the formation of nitric oxide, which has a positive effect on the body. The amino acid is very necessary, as it:

• accelerates the metabolism of substances;
• helps to increase muscle mass;
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• increases potency;
• stimulates the formation of growth hormone, which is necessary for adolescents;
• reduces the likelihood of malignant neoplasms, since the amino acid detects damaged cells in the body and destroys them;
• normalizes blood supply to internal organs and high blood pressure, dilates blood vessels, cleans them of cholesterol plaques and reduces the risk of atherosclerosis;
• stimulates the formation of endorphins, which improves mood and helps to cope with stress;
• prevents the development of esophagospasm;
• increases the body's resistance to infectious diseases, destroys pathogenic microorganisms, accelerates recovery;
• stops premature aging of the body;
• accelerates wound healing;
• has a positive effect on the condition of the nail plates and hair;
• makes the skin firm and elastic, as arginine is part of collagen;
• converts fat into energy and promotes weight loss;
• suppresses inflammatory processes in the body;
• reduces blood viscosity;
• reduces the risk of developing arthritis;
• restores muscles after sports;
• has an antioxidant effect;
• helps creatine migrate into muscle tissue, a substance that is a source of energy and maintains muscle tone.

The benefits of arginine for the female and male body consists in a positive effect on fertility, which allows you to eliminate problems with conception. The amino acid increases testosterone biosynthesis and is responsible for sperm formation.

Another benefit of arginine is that the amino acid is involved in the biosynthesis of urea and the elimination of protein breakdown products from the body.

Signs of a lack of arginine production

The following pathological processes can indicate an amino acid deficiency in the body:

• frequent infections;
• skin and hair problems;
• hormonal imbalance;
• chronic fatigue;
• depression;
• cardiovascular diseases;
• high blood pressure;
• rapid aging of the body, which does not correspond to age;
• impaired renal function;
• pain in the right hypochondrium characteristic of cholelithiasis;
• obesity;
• decrease in muscle tissue;
• stunting;
• decreased mental performance;
• problems with conception.

Signs of an excessive content of a substance in the body

The benefits of arginine for the body are undeniable, but its use in large quantities is dangerous for the following pathologies:

• systemic lupus erythematosus;
• schizophrenia;
• neoplasms of various origins;
• exacerbation of herpes infection;
• bronchial asthma;
• pancreatin.

Arginine supplementation is not needed for people aged 16-35. For children, the daily dosage of the substance is 4 g, for adults - 6 g, for people actively involved in power sports and bodybuilding, it is necessary to consume it up to 9 g per day. Taking arginine in a dosage of more than 15 g leads to an overdose.

An excess of the amino acid can be indicated by causeless irritability, a drop in blood pressure, and trembling of the limbs. High doses of arginine in children can lead to gigantism. Excessive consumption of the amino acid is believed to increase the risk Alzheimer's disease.

Foods that contain an amino acid

To feel good, you need to know what foods contain amino acid and include them in the diet. The table of foods with the most arginine looks like this:

The product's name	The amount of arginine in 100 g of food (g)
Pumpkin seeds	5,4
Peanut	3,5
Sesame	3,3
Soy	2,6
Almonds, cashews, shellfish, egg powder	2,5
Pine and walnuts	2,4
Legumes	2,2
Pistachios	2,0
Shrimp, tuna fillet	1,8
Anchovies, caviar, sunflower seeds	1,7
Crabs	1,6
Squid	1,5
Chum salmon, chicken fillet	1,4
Parmesan, beef liver	1,3
Salmon, pork, veal	1,2
Marine white fish (herring, cod, pollock), turkey, buckwheat	1,1

This is not a complete list of foods that contain arginine. The table shows that there is a lot of it in pumpkin seeds. The amino acid is found in dairy products, but less than 1 g in 100 g. Arginine is contained in raisins and chocolate, but not much.

Knowing which foods contain arginine, everyone can make a menu for themselves. Vegetarians can eat nuts and legumes to get enough amino acid. There is also a lot of arginine in meat products.

Arginine preparations

Arginine is found in many groups of pharmaceutical preparations:

• hepatoprotectors - drugs that restore liver cells and prevent their destruction by alcohol, drugs, poisons of various origins;
• immunomodulators that regulate the function of the immune system;
• anti-burn agents;
• medicines used for pathologies of the cardiovascular system, for the treatment of HIV-infected and infertile couples;
• remedies erectile dysfunction.

Arginine is used in sports nutrition to gain muscle mass, increase endurance and lose weight. It is included in the following drugs:

• Creatine;
• BCAA;
• L-arginine.

To maximize the benefits of the amino acid, it is recommended to drink it 1-1.5 hours before sports and at night.

Sports nutrition preparations containing arginine should not be taken in case of intolerance to their composition, severe liver and kidney pathologies, women in position and breastfeeding. In the form of a solution, they are contraindicated for children under 3 years of age, in tablets for persons under 12 years of age.

Taking drugs with arginine can cause the following adverse reactions:

• stomach upset;
• nausea;
• vomit;
• allergy;
• prostration;
• dizziness;
• tachycardia;
• drop in blood pressure;
• fainting;
• disorientation.

When these side effects occur, it is recommended to lower the amino acid dosage.

You can not use such sports nutrition if a person receives any pharmacy medicines, as in this case, severe adverse reactions may occur. You should not drink the amino acid at the same time as fats, as they can reduce its effectiveness. It is better to drink it on an empty stomach, and after a fatty meal, you need to wait about 3 hours.

You can additionally take arginine only after consulting a doctor, since with balanced nutrition in the body of an adult healthy person synthesizes sufficient the amount of amino acid.