Supplement encyclopedia

Arginine

Name: Arginine
Creator: Pillintrip Editorial Team

Written by Pillintrip Editorial Team Updated October 30, 2026

Arginine is an amino acid. L-arginine and the AAKG complex have different compositions; products containing amino-acid mixtures are considered separately.

Recheck the conclusions and examine the sources before choosing a supplement.

Main conclusion

Potential benefits

Pure arginine does not provide a consistent gain in sports strength or speed. AAKG and arginine have different compositions. One new study gives a preliminary signal of reduced everyday fatigue at 6 g/day. [1] [2] [3]

What was studied

Strength during training: Eight weeks with resistance training; Swimming speed: Eight days; Everyday fatigue: Eight weeks. [1] [2] [3]

How to obtain it from food

Effects and studied questions

Goal or question	Result	Confidence	Studies	Population studied	Key sources
Strength during training	AAKG and pure arginine should not be considered interchangeable strength aids.The authors reported an advantage in individual strength measures for AAKG. A result for the complex does not establish the same gain from pure L-arginine.	2/5	1One direct trial described; the count refers to the named publication, not the entire literature.Pharmacokinetics, safety, and effects on exercise performance of L-arginine alpha-ketoglutarate in trained adult men ↗	35 trained adult men	Pharmacokinetics, safety, and effects on exercise performance of L-arginine alpha-ketoglutarate in trained adult men ↗
Swimming speed	There is no convincing basis for choosing arginine to swim faster.Times for 100 m and 200 m swims did not improve significantly versus placebo. This experiment does not show a speed gain.	2/5	1One direct trial described; the count refers to the named publication, not the entire literature.Eight Days of L-Citrulline or L-Arginine Supplementation Did Not Improve 200-m and 100-m Swimming Time Trials ↗	15 swimmers and triathletes	Eight Days of L-Citrulline or L-Arginine Supplementation Did Not Improve 200-m and 100-m Swimming Time Trials ↗
Everyday fatigue	An effect in people with similar complaints is possible; this remains a single-trial result.At 6 g, FSS changed by −6.41 versus −2.23 points, a difference of about −4.18. There was no advantage at 3 g; fatigue did not disappear on average.	2/5	1One direct trial described; the count refers to the named publication, not the entire literature.Effects of Oral L-Arginine on Everyday Persistent Fatigue, Sleep, and Post-Exercise Lactate Recovery in Community-Dwelling Working-Age Adults: A Double-Blind, Placebo-Controlled Randomized Trial ↗	120 adults aged 30–59 with persistent fatigue; 119 in the main analysis	Effects of Oral L-Arginine on Everyday Persistent Fatigue, Sleep, and Post-Exercise Lactate Recovery in Community-Dwelling Working-Age Adults: A Double-Blind, Placebo-Controlled Randomized Trial ↗

The study count refers to the cited source. Reviews with overlapping trials and outcomes from one study are not added together.

Guidance for each goal

Strength during training

Confidence2/5

AAKG and pure arginine should not be considered interchangeable strength aids.

Study findings. The authors reported an advantage in individual strength measures for AAKG. A result for the complex does not establish the same gain from pure L-arginine.

Studied regimen12 g of complex/day: approximately 6 g of arginine and 6 g of alpha-ketoglutarateArginine alpha-ketoglutarate (AAKG)

Duration and populationEight weeks with resistance training35 trained adult men

The confidence scale assesses the reliability of this conclusion, not the probability of an individual result.

Swimming speed

Confidence2/5

There is no convincing basis for choosing arginine to swim faster.

Study findings. Times for 100 m and 200 m swims did not improve significantly versus placebo. This experiment does not show a speed gain.

Studied regimen8 g/dayOral L-arginine

Duration and populationEight days15 swimmers and triathletes

The confidence scale assesses the reliability of this conclusion, not the probability of an individual result.

Everyday fatigue

Confidence2/5

An effect in people with similar complaints is possible; this remains a single-trial result.

Study findings. At 6 g, FSS changed by −6.41 versus −2.23 points, a difference of about −4.18. There was no advantage at 3 g; fatigue did not disappear on average.

Studied regimen3 or 6 g/dayOral L-arginine

Duration and populationEight weeks120 adults aged 30–59 with persistent fatigue; 119 in the main analysis

The confidence scale assesses the reliability of this conclusion, not the probability of an individual result.

How to read the confidence scale 1–5

The rating considers study quality, directness and applicability to the stated group and regimen. It is an editorial scale, not the probability of an individual result.

Safety and limitations

Free arginine, its salts, AAKG, mixtures and citrulline differ. Nausea, diarrhea, bloating and lower blood pressure may occur. Avoid use after a recent heart attack. Interactions are possible with nitrates, blood pressure and erectile dysfunction medicines, anticoagulants and antiplatelet agents; caution is needed in asthma. Pregnancy, breastfeeding and childhood require separate assessment. An increased chance of conception or live birth has not been established. A separate signal of possible worsening has been reported in IVF. Prevention of heart attack, stroke or death has not been established. A serious risk signal was found after a recent heart attack. In the VINTAGE MI study after heart attack, six deaths were recorded with arginine versus zero with placebo, and the study was stopped. The presence of arginine in ordinary food does not remove this risk.

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Forms

Free L-arginine: The amino-acid amount differs from the weight of its salt or mixture. AAKG: Arginine with alpha-ketoglutarate; 12 g of the complex in one RCT contained approximately 6 g of arginine. Salts and multi-ingredient products: Check the entire studied formulation; the result cannot be attributed to arginine alone. Citrulline: A different amino acid; its studies do not count as L-arginine trials.

Food sources

Arginine is found in seeds and nuts, legumes, meat, fish, eggs and dairy products. A 30 g portion of shelled pumpkin seeds contains about 1.61 g of arginine and 168 kcal; 100 g of boiled soybeans contains 1.29 g and 172 kcal; 150 g of raw chicken breast before cooking contains 2.28 g and 180 kcal. This is arginine in dietary proteins. Its amount in food does not imply the same effect as the studied dose of free amino acid. Raw meat and fish should be cooked; amounts are calculated from raw edible weight.

Food	Group	Amount	Serving	Calories	Sources
Pumpkin seedsdried shelled kernels	Seeds and nuts	5.353 g / 100 g	30 g · 1.6059 g · 167.7 kcal	559 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Sesamedried whole seeds	Seeds and nuts	2.63 g / 100 g	15 g · 0.39449999999999996 g · 85.95 kcal	573 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Peanutsraw, shelled	Seeds and nuts	3.085 g / 100 g	30 g · 0.9255 g · 170.1 kcal	567 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Walnutsedible kernels	Seeds and nuts	2.278 g / 100 g	30 g · 0.6834 g · 196.2 kcal	654 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Pine nutsdried kernels	Seeds and nuts	2.413 g / 100 g	30 g · 0.7239 g · 201.9 kcal	673 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Peanut buttersmooth, with salt	Seeds and nuts	2.768 g / 100 g	20 g · 0.5536 g · 119.6 kcal	598 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Soybeansboiled without salt	Legumes	1.291 g / 100 g	100 g · 1.291 g · 172 kcal	172 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Chickpeasboiled without salt	Legumes	0.835 g / 100 g	100 g · 0.835 g · 164 kcal	164 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
White beanscanned	Legumes	0.449 g / 100 g	100 g · 0.449 g · 114 kcal	114 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Chicken breastraw, skinless and boneless	Meat and fish	1.521 g / 100 g	150 g · 2.2815 g · 180 kcal	120 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Wild Atlantic salmonraw edible weight	Meat and fish	1.187 g / 100 g	150 g · 1.7805000000000002 g · 213 kcal	142 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Egghard-boiled	Eggs and dairy products	0.755 g / 100 g	50 g · 0.3775 g · 77.5 kcal	155 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Cheddarcheese	Eggs and dairy products	0.547 g / 100 g	30 g · 0.1641 g · 121.2 kcal	404 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
2% milkfluid, with vitamins A and D	Eggs and dairy products	0.094 g / 100 g	200 g · 0.188 g · 100 kcal	50 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗
Oat graindry	Grains	1.192 g / 100 g	40 g · 0.4768 g · 155.6 kcal	389 kcal / 100 g	USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗

USDA National Nutrient Database for Standard Reference, Release 28 (SR28): ASCII data and documentation ↗

Studies

Publication	What was studied	Participants	Form and dose	Result
Pharmacokinetics, safety, and effects on exercise performance of L-arginine alpha-ketoglutarate in trained adult men ↗	Strength during training	35 trained adult men	Arginine alpha-ketoglutarate (AAKG): 12 g of complex/day: approximately 6 g of arginine and 6 g of alpha-ketoglutarate. Eight weeks with resistance training	The authors reported an advantage in individual strength measures for AAKG. A result for the complex does not establish the same gain from pure L-arginine.
Eight Days of L-Citrulline or L-Arginine Supplementation Did Not Improve 200-m and 100-m Swimming Time Trials ↗	Swimming speed	15 swimmers and triathletes	Oral L-arginine: 8 g/day. Eight days	Times for 100 m and 200 m swims did not improve significantly versus placebo. This experiment does not show a speed gain.
Effects of Oral L-Arginine on Everyday Persistent Fatigue, Sleep, and Post-Exercise Lactate Recovery in Community-Dwelling Working-Age Adults: A Double-Blind, Placebo-Controlled Randomized Trial ↗	Everyday fatigue	120 adults aged 30–59 with persistent fatigue; 119 in the main analysis	Oral L-arginine: 3 or 6 g/day. Eight weeks	At 6 g, FSS changed by −6.41 versus −2.23 points, a difference of about −4.18. There was no advantage at 3 g; fatigue did not disappear on average.

Arginine

Main conclusion

Potential benefits

What was studied

How to obtain it from food

Effects and studied questions

Guidance for each goal

Strength during training

Swimming speed

Everyday fatigue

Safety and limitations

Forms

Food sources

Studies

Sources