L-Arginine Dosage Guidelines by Use Case with Supporting ResearchFind out how much your L-arginine dosage should be.
There is no standard dose of arginine because L-Arginine doses vary based on the problem treated. There aren’t standardized therapeutic dose ranges yet. Please note that higher doses also have a higher risk of side effects. Some research shows that more is not always better when it comes to L-arginine’s benefits.
Here are some general L-Arginine dosages (by purpose). Please continue reading the details on the doses and visit our page on side effects of L-Arginine. Also, be sure to consult with your doctor before taking your L-Arginine supplement.
L-Arginine Dosage Guidelines
- General Health: 1g per day to prevent inflammation and get better circulation.
- Exercise: 3g to 9g doses before your workout.
- Bodybuilding: 4g doses taken 3 times per day.
- Erectile Dysfunction: 3g dose once or twice per day. 5g dose once per day also cited.
- Congestive Heart Failure: 6-20g per day total divided into three doses.
- Angina Pectoris (chest pain associated with coronary artery disease): 3g to 6g doses three times per day for up to one month.
- Premature Infants (to prevent digestive tract inflammation ): 261 mg/kg added to feedings daily. This supplementation usually ends at 28 days of age.
L-Arginine Dosage for Exercise & Bodybuilding
If you’re supplementing L-arginine for the exercise benefits, a 3g dose before your workout may be a good place to start. You may also wish to experiment with increasing your dosage (with your doctor’s guidance of course!) to maximize the benefits.
L-Arginine Exercise Dosage
A 2007 study found that a 3g L-arginine supplementation had these benefits:
- Significantly increased lean mass (p < 0.05)
- Significantly decreased body fat percentage (p < 0.05)
- Significantly increased strength (p < 0.05)
As you experiment with increasing your L-arginine dose, make sure to track your response. Your goal should be to maximize the health benefits while avoiding (or minimizing) the side effects of L-arginine supplementation.
L-arginine alpha-ketoglutarate for fitness
L-arginine alpha-ketoglutarate (AAKG) supplementation seems safe and well tolerated according to a 2006 study. It also positively influenced both 1RM bench press and Wingate peak power performance. 1RM is an acronym for 1 Repetition Meximum. This study used an AAKG dosage of 12g per day split up into 4 gram doses taken three times per day.
AAKG is a modified form of L Arginine which has been bonded with alpha ketoglutarate—a glutamine precursor. You can get AAKG as a powder for only about $0.04 per gram on Amazon.
Average L-Arginine Dosage from Diet
You can get L-Arginine from your diet. In fact, the average dietary intake of L-Arginine is 4 to 5 grams per day. You can get more details in this study or check out our post on foods high in L-arginine.
Animal sources are generally the best for dietary L-Arginine. You can get it from dairy products, meats, seafood, and wild game.
If you’re a vegetarian you’ll be able to get your L-Arginine from foods like nut, seeds, chick peas, soybeans, buckwheat, and wheat germ.
What’s Your L-Arginine Dosage?
Share your experience and your dosage in the comments. If you have any questions about L-arginine doses, this is the place to ask! Remember, this is the internet—not your doctor’s office. Make sure you run your research and your intentions by your doctor before doing anything.