Written by Kyle Hunt | BEXSci.
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
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In our quest for vitality and peak performance, testosterone optimization has become increasingly popular. Among the myriad of supplements and strategies, one intriguing option is L-arginine.
Could this amino acid, known for nitric oxide production, be the solution to naturally bolstering testosterone levels?
With the assurance of enhanced energy, increased muscle mass, and a revitalized sense of masculinity, it's no secret why boosting testosterone is popular. However, with so many products promising the world, knowing what to believe is challenging.
In this piece, we delve into the evidence around l-arginine. It's a common ingredient in most test boosters, but we will answer the burning question: Does l-arginine increase testosterone?
Table of Contents:
- What Is L Arginine?
- Does L Arginine Boost Testosterone Levels?
- What Type Of L Arginine Is Best For Testosterone?
- How Much L Arginine Should I Take Daily For Testosterone?
- How Long Does It Take For L Arginine To Work To Boost Testosterone?
- Benefits Of L Arginine
- L Arginine vs Other Testosterone Boosting Supplements
- FAQs
- Summary
What Is L Arginine?
L-arginine is an amino acid, which is a building block of protein. It is a nonessential amino acid, meaning the body can synthesize it, even if we don't get it specifically from our food. However, because it is crucial in various physiological processes, we can increase our intake through diet or supplements.
One of the primary functions of L-arginine is producing nitric oxide (NO). Nitric oxide is a potent vasodilator, which helps widen and relax our blood vessels. This enhanced blood flow has some incredible benefits for us fitness enthusiasts.
First and foremost, increased blood flow means more oxygen and nutrients are delivered to our muscles, which can improve muscle endurance, recovery, and overall performance during workouts. Imagine feeling that extra pump and endurance while smashing through your reps. Pretty awesome, right?
Moreover, the improved blood flow facilitated by L-arginine can contribute to better nutrient absorption and waste removal. This means that the vital nutrients you consume, such as proteins and carbohydrates, are efficiently transported to where they are needed most.
Now, L-arginine's effects may only be robust in some. Factors such as individual physiology, diet, and exercise routine can influence how your body responds to L-arginine supplementation. However, many fitness enthusiasts have reported positive outcomes when incorporating L-arginine into their supplementation regimen.
Does L Arginine Boost Testosterone Levels?
Testosterone is regulated by the endocrine system, specifically the hypothalamus and pituitary glands. These glands release hormones that signal the testes to produce testosterone. In addition, L-arginine may stimulate your body's production of luteinizing hormone, which may lead to an increase in testosterone production.
As a man, boosting testosterone has a ton of benefits. It can improve your output in the bedroom, gym, and office. However, despite the claims, few nutritional supplements reliably boost serum testosterone levels. The question is, is the amino acid l-arginine able to improve male sexual health?
Although l-arginine has been shown to increase testosterone in animals, it doesn't directly stimulate human testosterone production1. However, here are a few ways l-arginine can indirectly address low-t symptoms.
- Increases Blood Flow: As mentioned earlier, L-arginine promotes improved blood flow by increasing nitric oxide production. Enhanced blood circulation can benefit the testes, providing sufficient oxygen and nutrients for testosterone production.
- Treats Erectile Dysfunction: L-arginine is a potential aid for erectile dysfunction because it produces nitric oxide, increasing blood flow to the genital area. A meta-analysis published in 2019 discovered that using oral l-arginine supplementation in amounts ranging from 1.5 to 5 grams daily significantly improved erectile dysfunction compared to a placebo or no treatment2.
- Improves Exercise Performance: L-arginine's ability to enhance blood flow can support better exercise performance. Regular resistance training and intense workouts have positively impacted testosterone levels3. So, if L-arginine helps you perform better during exercise, it indirectly supports testosterone production. As an added bonus, L-arginine's ability to help you work harder during workouts makes it a great ingredient to also include in fat burners. Check out our Phen24 Review to learn more!
- Supports Stress Reduction: Chronic stress and elevated cortisol can hurt testosterone levels. L-arginine has been suggested to have stress-reducing properties4. Finding ways to reduce stress may help maintain optimal test production.
- Promotes Growth Hormone Release: Recent research findings observed that consuming 5-9 grams of L-arginine can promote growth hormone release and increase resting growth hormone response. Additionally, numerous studies have indicated that while l-arginine alone can double resting growth hormone levels, supplementing it alongside regular exercise can elevate growth hormone levels by 300-500%5.
What Type Of L Arginine Is Best For Testosterone?
As with most supplements, there are a few different types of l-arginine. Here are some of the most common and effective:
1) L-Arginine:
This is the standard arginine form found in supplements. The body absorbs and converts it easily to nitric oxide through nitric oxide synthase. As such, it's considered the most effective form for increasing nitric oxide production and promoting blood flow.
Looking for a product recommendation? You can't go wrong with NOW Supplements L-Arginine. It's extra strength, so you get 1,000mg of L-arginine per serving, and Now is GMP Quality Assured, meaning the entire manufacturing process has been thoroughly examined.
2) L-Arginine Alpha-Ketoglutarate (AAKG):
AAKG combines L-arginine and alpha-ketoglutarate. The addition of alpha-ketoglutarate is to enhance energy and experience less fatigue during workouts. However, the research is mixed.
A good product recommendation is Bulk Supplements AAKG Powder, which has received tons of positive reviews due to its ability to improve energy and blood flow.
3) L-Citrulline:
Although not technically arginine, L-citrulline is an amino acid that the body turns into arginine. It has overtaken arginine in popularity as a supplement for boosting nitric oxide levels and improving exercise performance.
L-citrulline supplementation may be preferable for some individuals as it has better bioavailability and can lead to higher arginine (and nitric oxide) levels than direct arginine supplementation.
I really like Havasu Nutrition's L-Arginine, as it combines both L-citrulline and L-arginine into one supplement. A blend of L-arginine, L-citrulline, and beet root powder, this supplement results in an awesome pump, muscle growth, and endurance.
Another great product that combines both is BlueEarth, which contains 5,000mg of L-arginine and 2,000mg of L-citrulline in every serving. You'll also get plenty of other vitamins and minerals, including vitamin C, vitamin D3, vitamin K2, vitamin B3, vitamin B6, vitamin B12, folic acid, magnesium, chromium, and black pepper extract.
You can also learn more about arginine and citrulline in our article: L Arginine vs L Citrulline: Which Supplement Is Better?
4) Testosterone Booster:
Another great option for guys taking L-arginine specifically for T-boosting purposes is a testosterone booster, a natural supplement that combines L-arginine with multiple other test-boosting ingredients.
Prime Male is a testosterone booster that includes ingredients that lead to improved libido, increases testosterone levels, more muscle mass, and a better mood. Many of the other ingredients in this product even made our list of 8 Best Supplements To Increase Testosterone Naturally, including magnesium, ashwagandha, zinc, black pepper, and D-aspartic acid.
Prime Male is a breakthrough testosterone booster — the only one to contain a combination of 12 critical nutrients vital to you becoming the hard-driving, healthy, fit, energetic man...
Looking for more great testosterone boosters? Check out our article on the 7 Best Testosterone Boosters!
How Much L Arginine Should I Take Daily For Testosterone?
The general effective dose of l-arginine is between 3 and 6 grams. However, higher doses of L-arginine, 6 to 20 grams per day, have been used in some studies to improve exercise performance.
If you take l arginine in 10g doses, it could cause gastrointestinal discomfort. If you want to try a higher dose, divide it into multiple doses throughout the day.
Since little research exists on l-arginine directly increasing testosterone levels, 3-6g is an excellent place to start.
How Long Does It Take For L Arginine To Work To Boost Testosterone?
The time it takes for L-arginine to work can vary depending on the specific purpose for which it is being used and individual factors.
Here are some general considerations:
- Erectile Dysfunction: If L-arginine is used to treat erectile dysfunction, its effects may be immediate. Oral arginine supplementation can increase nitric oxide and blood flow in the short term. However, be patient. It can take several weeks of regular supplementation to see improvements in erectile function.
- Exercise Performance: When used to enhance exercise performance or support nitric oxide production, the effects of L-arginine are acute. These effects make arginine a popular pre-workout supplement. Most individuals experience improved blood flow and exercise capacity soon after taking L-arginine.
- Testosterone: Since l-arginine only indirectly impacts testosterone, it will likely take an extended time, at least a month of consistent use, to notice any changes.
Benefits Of L Arginine Supplementation
While the research on the benefits of L-arginine is ongoing, several potential advantages have been identified. Here are some key areas where L-arginine provides benefits, supported by scientific studies.
- Improved Erectile Function: As mentioned, L-arginine has been studied for its potential role in managing erectile dysfunction. It produces nitric oxide, which helps relax blood vessels and enhance blood flow to the genital area.
- Cardiovascular Health: L-arginine's role in nitric oxide production contributes to cardiovascular health6. Nitric oxide helps dilate blood vessels, promoting healthy blood flow and reducing blood pressure. Research suggests that L-arginine supplementation may positively affect endothelial function regulating blood flow, arterial stiffness, and blood pressure regulation in individuals with hypertension or certain cardiovascular conditions.
- Exercise Performance: L-arginine has been investigated for its potential to enhance exercise performance. It may support exercise capacity by improving blood flow and enhancing oxygen and nutrient delivery7. However, there's mixed evidence for L-arginine's direct impact on performance, and individual responses may vary.
- Treating Preeclampsia: Preeclampsia is a pregnancy issue distinguished by high blood pressure and damage to organs, typically occurring after the 20th week of gestation. It can lead to symptoms such as swelling and protein in the urine. It can negatively impact both the mother's and baby's health, potentially resulting in complications. Although more research still needs to be done, there is evidence that l-arginine effectively prevents preeclampsia8.
L arginine vs Other Testosterone Boosting Supplements
How does l-arginine compare to other testosterone-boosting supplements?
1) L-citrulline vs L-arginine:
L-citrulline and L-arginine are amino acids that produce nitric oxide, which can support blood flow and vascular health. Interestingly, citrulline appears more effective than arginine in increasing systemic arginine levels9. If you are looking for all of the benefits of l-arginine, l-citrulline is a better way to achieve them, but neither will directly impact t-levels.
They both can, however, help you have a better workout, which can indirectly improve testosterone production. To find a good pre-workout featuring citrulline and more, check out our 15 Best Pre-Workout Supplements.
And remember, you can also grab a product like Havasu Nutrition's L-Arginine, which combines both products into one supplement.
2) L-arginine vs D-aspartic acid:
D-aspartic acid (DAA) is an exciting supplement that burst onto the fitness scene as a good test booster over a decade ago. The preliminary research showed it significantly impacted testosterone. However, recent research on resistance-trained men has garnered mixed results10.
And, since some research suggests D-aspartic acid can affect testosterone, it gets the edge compared to l-arginine.
To learn more about how it improves t-levels and additional D-aspartic acid benefits, take a look at our article: Can D-Aspartic Acid Increase Testosterone?
3) L arginine vs maca:
Maca is a root vegetable commonly used as a supplement for various purposes, including sexual function and fertility. Some studies suggest that maca may positively impact sexual desire, but limited evidence supports its direct effect on testosterone levels. L-arginine and maca are equally effective at indirectly influencing testosterone.
If you want to add maca to your supplement stack, take a look at our 7 Best Maca Root Supplements.
FAQs
Here are some more common questions about L-arginine.
Is L-arginine good for you?
L-arginine has many health benefits and is considered safe even at higher dosages. So, yes, arginine is good for you.
Does L-arginine increase muscle size?
While arginine promotes blood flow and nutrient delivery to muscles, muscle growth primarily relies on proper nutrition, resistance training, and overall training program design. Take l arginine to support exercise performance and workout recovery, which will indirectly increase muscle size.
Does L-arginine help erectile dysfunction (ED)?
Yes, L-arginine has been shown to improve erectile dysfunction.
What are the specific benefits of L-arginine for men?
Specific benefits of L-arginine for men may include potential support for erectile function, improved exercise performance through enhanced blood flow, and potential cardiovascular health benefits.
What are the specific benefits of L-arginine for women?
L-arginine can support exercise performance and overall cardiovascular health in women.
Does L Arginine Increase Testosterone? The Final Say
Although studies suggest that L-arginine benefits aspects of sexual function, such as erectile dysfunction, it's important to note that L-arginine does not directly boost testosterone.
That said, arginine may enhance athletic performance, improve blood flow, and support cardiovascular health. All of these things can indirectly improve symptoms of low testosterone. So, if you feel the downsides of low t, supplementing with arginine is still a good idea and can yield some serious results in the gym.
If you aim to maximize testosterone, start with lifestyle factors. Ensure you get enough sleep, eat a well-balanced diet, and minimize stress as much as possible.
Once you have healthy lifestyle habits in place, a natural testosterone booster is the next piece to your T-boosting puzzle. Head to our article on the 7 Best Testosterone Boosters to find the best one for you! And for more information on a testosterone booster that includes L-arginine, check out our Prime Male Review!
Prime Male is a breakthrough testosterone booster — the only one to contain a combination of 12 critical nutrients vital to you becoming the hard-driving, healthy, fit, energetic man...
References:
- Abbaspour, B., Sharifi, S. D., Ghazanfari, S., Honarbakhsh, S., & Mohammadi-Sangcheshmeh, A. (2019). The effect of l-arginine and flaxseed on plasma testosterone concentration, semen quality, and some testicular histology parameters in old broiler breeder roosters. Theriogenology, 128. https://doi.org/10.1016/j.theriogenology.2019.01.034
- Rhim HC, Kim MS, Park YJ, Choi WS, Park HK, Kim HG, Kim A, Paick SH. The Potential Role of Arginine Supplements on Erectile Dysfunction: A Systemic Review and Meta-Analysis. J Sex Med. 2019 Feb;16(2). doi: 10.1016/j.jsxm.2018.12.002. Erratum in: J Sex Med. 2020 Mar;17(3):560. PMID: 30770070.
- Riachy, R., McKinney, K., & Tuvdendorj, D. R. (2020). Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. Journal of Functional Morphology and Kinesiology, 5(4). https://doi.org/10.3390/jfmk5040081
- Pervin M, Unno K, Konishi T, Nakamura Y. L-Arginine Exerts Excellent Anti-Stress Effects on Stress-Induced Shortened Lifespan, Cognitive Decline and Depression. Int J Mol Sci. 2021 Jan 6. doi: 10.3390/ijms22020508. PMID: 33419170; PMCID: PMC7825557.
- Kanaley, J. A. (2008). Growth hormone, arginine and exercise. Current Opinion in Clinical Nutrition and Metabolic Care, 11(1). https://doi.org/10.1097/mco.0b013e3282f2b0ad
- McRae, M. P. (2016). Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine. https://doi.org/10.1016/j.jcm.2016.06.002
- Bailey SJ, Winyard PG, Vanhatalo A, Blackwell JR, DiMenna FJ, Wilkerson DP, Jones AM. Acute L-arginine supplementation reduces the O2 cost of moderate-intensity exercise and enhances high-intensity exercise tolerance. J Appl Physiol (1985). 2010 Nov;109(5). doi: 10.1152/japplphysiol.00503.2010. Epub 2010 Aug 19. PMID: 20724562.
- Camarena Pulido EE, García Benavides L, Panduro Barón JG, Pascoe Gonzalez S, Madrigal Saray AJ, García Padilla FE, Totsuka Sutto SE. Efficacy of L-arginine for preventing preeclampsia in high-risk pregnancies: A double-blind, randomized, clinical trial. Hypertens Pregnancy. 2016 May. doi: 10.3109/10641955.2015.1137586. Epub 2016 Mar 22. PMID: 27003763.
- Rashid, J., Kumar, S. S., Job, K. M., Liu, X., Fike, C. D., & Sherwin, C. M. (2020). Therapeutic potential of citrulline as an arginine supplement: A clinical pharmacology review. Paediatric drugs. https://doi.org/10.1007/s40272-020-00384-5
- Melville GW, Siegler JC, Marshall PWM. The effects of d-aspartic acid supplementation in resistance-trained men over a three month training period: A randomized controlled trial. PLoS One. 2017 Aug 25;12(8):e0182630. doi: 10.1371/journal.pone.0182630. PMID: 28841667; PMCID: PMC5571970.
Kyle Hunt
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