From the Guidelines
Arginine is not a recommended supplement for anti-aging due to its potential to increase mortality risk and lack of conclusive evidence for long-term benefits. As a semi-essential amino acid, arginine plays roles in protein synthesis, wound healing, immune function, and nitric oxide production, which helps blood vessels dilate. However, studies have shown that high protein intake, including arginine, may be associated with increased mortality risk and aging-related diseases, such as cancer and diabetes 1. A study published in 2014 found that high protein intake (>20% of total calories) was associated with a four-fold increase in cancer mortality and a 75% increase in overall mortality compared to low protein intake (<10% of total calories) 1.
Some potential benefits of arginine supplementation, such as improved circulation and immune function, may be achieved through other means, including a balanced diet and regular exercise. For example, a diet rich in fruits, vegetables, and whole grains can provide essential nutrients and antioxidants that support overall health and well-being. Regular exercise, such as aerobic and resistance training, can also improve cardiovascular health and reduce inflammation.
It is also important to note that arginine supplements can cause side effects, such as digestive discomfort, lower blood pressure, and interactions with certain medications, including blood pressure drugs, erectile dysfunction medications, and blood thinners. Therefore, it is recommended to focus on established approaches to healthy aging, such as a balanced diet, regular exercise, adequate sleep, and stress management, rather than relying on arginine supplements. Additionally, if considering arginine supplementation, it is essential to consult with a healthcare professional to discuss potential benefits and risks and determine the best course of treatment.
In terms of specific dietary recommendations, a diet that provides 10-15% of total calories from protein, with an emphasis on plant-based protein sources, such as beans, lentils, and tofu, may be beneficial for overall health and longevity 1. This dietary approach can help reduce the risk of aging-related diseases, such as cancer and diabetes, while also supporting overall health and well-being.
From the Research
Arginine and Aging
- The provided studies do not directly address the relationship between arginine and aging, but they do discuss the potential benefits of arginine supplementation on cardiovascular health and nitric oxide production, which may be relevant to aging [ 2, 3, 4 ].
- Arginine is involved in the production of nitric oxide, which plays a crucial role in vascular health and may be beneficial for reducing blood pressure and improving cardiovascular health [ 3, 4 ].
- Some studies suggest that arginine supplementation may be beneficial for reducing the risk of type 2 diabetes and improving endothelial function, which could be relevant to aging [ 2 ].
- However, the effectiveness of arginine supplementation may depend on various factors, such as the amount and form of arginine, as well as the individual's metabolic status [ 2 ].
- Other amino acids, such as L-citrulline, may also be beneficial for increasing arginine levels and improving nitric oxide synthesis, and may have potential benefits for cardiovascular and metabolic health [ 5 ].