L-Arginine
An amino acid that your body converts to nitric oxide — that's the molecule that relaxes blood vessels, which is why it's popular for both cardiovascular health and pre-workout performance.
Benefits
- +Boosts nitric oxide production for better blood flow
- +May support healthy blood pressure
- +Supports exercise performance and muscle pumps
- +May support wound healing
- +Some evidence for supporting erectile function
- +Plays a role in immune function
Dosage & Cost
L-Citrulline is actually a better choice for raising arginine levels — it's converted to arginine in the kidneys and has fewer side effects. If you're using arginine for cardiovascular benefits, doses of 2–3 g/day are common. Start low.
Side Effects
- !Digestive upset, diarrhea, or bloating — especially at high doses
- !May lower blood pressure too much (watch if on BP meds)
- !Can worsen herpes outbreaks in susceptible individuals
- !Nausea
- !May interact with heart or blood pressure medications
Food Sources
- • Watermelon (surprisingly rich)
- • Nuts (especially peanuts and almonds)
- • Seeds (pumpkin seeds)
- • Chickpeas and lentils
- • Dark chocolate
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.