What are the effects of combining beet root and arginine L (L-arginine) supplements?

From the Guidelines

Combining beetroot and L-arginine supplements may have a synergistic effect on enhancing nitric oxide production, potentially leading to improved blood flow, reduced blood pressure, and enhanced exercise performance. Both supplements work through complementary pathways - beetroot contains dietary nitrates that convert to nitric oxide, while L-arginine serves as a direct precursor for nitric oxide synthesis 1. The study by Nagaya et al. suggests that oral supplementation of L-arginine may have beneficial effects on hemodynamics and exercise capacity in patients with PAH, with a significant increase in plasma L-citrulline, indicating enhancement of NO production 1.

Key benefits of this combination include:

• Improved blood flow and reduced blood pressure
• Enhanced exercise performance
• Potential benefits for athletes and individuals with hypertension
• Complementary pathways for nitric oxide production

Typical dosages range from 250-500mg of beetroot extract or 500ml of beetroot juice daily, combined with 3-6g of L-arginine daily, divided into multiple doses. However, it is essential to note that the effects of this combination may vary between individuals, and side effects can include digestive discomfort, headaches, and a harmless pink discoloration of urine and stool from beetroot 1.

Individuals taking medications for blood pressure, erectile dysfunction, or blood thinners should consult healthcare providers before using this combination, as it may potentiate these medications' effects 1. The supplements should be started at lower doses to assess tolerance, and discontinuation is advised if significant side effects occur. Overall, the combination of beetroot and L-arginine supplements may be a useful adjunct for individuals seeking to improve their cardiovascular health and exercise performance, but it should be used under the guidance of a healthcare provider.

From the Research

Effects of Combining Beet Root and Arginine L Supplements

• The combination of beet root and arginine L supplements has been studied for its potential effects on vascular endothelial function and exercise performance 2, 3.
• A randomized controlled trial found that beetroot powder with or without L-arginine had no significant effect on postprandial brachial artery flow-mediated vasodilation (FMD) in abdominally obese men 2.
• Another study suggested that nitrate supplementation, including beetroot juice, may have a minor positive effect or no systematic effect on exercise performance, especially in trained athletes 3.
• The effects of beetroot extract supplementation on cardiovascular and autonomic recovery response after submaximal aerobic exercise were found to be negligible in physically active healthy males 4.
• Beetroot supplementation has been shown to lower daily systolic blood pressure in older, overweight subjects, but the effect was not maintained after interruption of the supplementation 5.

Mechanisms and Interactions

• Beetroot juice and nitrate salts are converted into nitrite and possibly into nitric oxide, which may promote vasodilation, angiogenesis, and mitochondrial biogenesis 3.
• L-arginine supplements are proposed to stimulate nitric oxide synthesis in the endothelium, which may have additive effects with beetroot supplementation 3.
• However, the current evidence suggests that the combination of beet root and arginine L supplements may not have significant additive effects on postprandial endothelial function or exercise performance 2, 3.

Limitations and Future Directions

• More research is needed to fully understand the effects of combining beet root and arginine L supplements on human health and exercise performance 2, 3, 4.
• The optimal dosage and duration of supplementation, as well as the potential interactions with other nutrients and medications, require further investigation 3, 4.