Arginine
30-60 minutes before exercise
Arginine is a semi-essential amino acid naturally found in meat, fish, dairy, and nuts. It serves as the primary substrate for nitric oxide synthase, the enzyme responsible for producing nitric oxide in blood vessels. Arginine is widely used to support cardiovascular health, exercise performance, and circulatory function.
Research Evidence
Supports healthy blood pressure in mildly hypertensive individuals
ModerateEnhances exercise blood flow and nutrient delivery to muscles
ModerateSupports wound healing and immune function
ModerateIncreases nitric oxide production and improves vascular function
StrongMay improve exercise endurance and reduce fatigue
LimitedExpert Evidence
12 references from 2 experts
Safety & Cautions
Side Effects
- Gastrointestinal discomfort at high doses
- Diarrhea
- Bloating
- Low blood pressure in sensitive individuals
Arginine is generally well-tolerated at standard doses. Those taking blood pressure medications or nitrates should consult a healthcare provider before supplementing, as arginine may amplify blood pressure-lowering effects.
Pairs Well With