Does L-Arginine Increase Testosterone? What Science Says
Reviewed by: Jacek Szymanowski (Certified Nutritionist, S&C specialist, M.Sc.Eng. Biotechnology)
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Because L-Arginine doesnโt appear to interact with the parts of the body that produce testosterone, itโs highly unlikely that it will increase testosterone whatsoever. While there may be a very indirect connection based on exercise performance, it will be incredibly minimal at best.
Does L-Arginine increase testosterone? Testosterone is produced as part of the bodyโs Hypothalamic-Pituitary-Gonadal (HPG) Axis. Because L-Arginine does not interact with this axis, it will not increase test production. It may have a minor effect on exercise performance, which could be indirectly linked with test levels in the long term.
![l-arginine testosterone effect](https://torokhtiy.com/wp-content/uploads/2024/04/does-l-arginine-increase-testosterone-1024x683.png)
L-Arginine and Testosterone – Is There a Connection?
There is no direct connection between L-Arginine and testosterone. While L-Arginine supplementation may benefit exercise performance, it does not appear to interact with the bodyโs system for producing testosterone.
Letโs take a closer look at L-Arginineโs relationship with testosterone.
1. L-Arginine Role in the Body
L-Arginine is a nonessential amino acid, meaning it is produced by the body, although itโs also found in most protein-rich foods. L-Arginine participates in NO production, which then has a vasodilatory action. This is why L-Arginine is often used as an ergogenic aid.
Results surrounding the use of L-Arginine vary. However, a meta-analysis found that high doses of 10-12g do appear to produce some acute effects when taken 60-90 minutes before exercise, and chronic effects when taken daily. These effects are mainly related to anaerobic exercise, although some benefits to aerobic exercise have also been shown.
With this being said, L-Arginineโs impact on exercise appears to stem from its effects on NO production and vasodilation, which has nothing to do with testosterone.
2. HPG Axis
Testosterone is produced via the Hypothalamic-Pituitary-Gonadal (HPG) axis. This essentially connects the brain to the pituitary gland, and gonads, and is the system responsible for sex steroid production including testosterone. Because L-Arginine plays no role in the HPG axis, it will have no direct effect on testosterone production.
Is there a Link Between L-Arginine and Testosterone?
There is no direct link between L-Arginine and Testosterone. While L-Arginineโs impact on exercise may have a long-term indirect effect on testosterone, thereโs no reason to believe supplementation will make any difference in test production. So, any supplement claiming to be an โL-Arginine Testosterone Booster,โ is simply making outlandish marketing claims.
Itโs worth noting there are studies that tested intravenous supplementation with L-Arginine, which allows for greater doses to be taken, and may increase secretion of Growth Hormone. However, these results are likely not possible through oral supplementation alone.
Ways L-Arginine Can Benefit Men’s Health
There are other ways L-Arginine can benefit menโs health, mainly through exercise performance, lowering blood pressure, and improving sexual function.
As mentioned, L-Arginine may have a minor effect on both anaerobic and aerobic exercise performance.
In addition to this, its relation to NO production may be beneficial for treating high blood pressure and erectile dysfunction. However, we recommend consulting with your doctor before using L-Arginine for these purposes, as there may be more effective treatments available.
4 Best Ways to Increase Your Natural Testosterone Production
While L-Arginine isnโt effective for testosterone, there are plenty of ways to naturally increase testosterone production. These are mainly related to sleep, exercise, nutrition, and stress โ letโs get into it!
1. Sleep
First, try and sort out your sleep schedule. This is because testosterone is produced during high-quality sleep. So, a low-quality sleep routine, will likely lead to less overall testosterone production. Aim to sleep 7-9 hours a night and establish nighttime habits that support better sleep quality.
2. Exercise
Both aerobic and resistance training both appear to help increase testosterone. Regular exercise will also help you maintain a healthy body weight which is another major factor in increasing testosterone production.
3. Nutrition (Vit. D, Magnesium, Zinc, Cholesterol)
Nutrition is also important for testosterone. While nutrition plays a huge role in total body weight, there are also specific nutrients related to test production. Namely, deficiency in Vitamin D, Zinc, and Magnesium, are all related to lower test production. Therefore, supplementing with these supplements may be beneficial for test production, especially if youโre deficient.
4. Stress Management
Finally, high stress levels lead to unhealthy cortisol levels which is also associated with lower testosterone. Maintaining a lower stress lifestyle will therefore be conducive to higher test levels. Supplementation with Ashwagandha may also be beneficial for reducing cortisol and increasing testosterone.
Our Recommendation – ZMO and KSM-66 Ashwagandha by Transparent Labs
If youโre looking to increase testosterone levels via supplementation, we donโt recommend prioritizing L-Arginine. Instead, consider a combination of ZMO and KSM-66 Ashwagandha, both from Transparent Labs.
ZMO
- Serving Size: 2 capsules
- Servings per Container: 30
- Price per Serving: $0.97
- Recommended By Athletes: Hafthor Jullius Bjornss, Kelsey Henson, Paul Sclar
First, ZMO combines Zinc, Magnesium, and Oyster Meat Powder (which contains high levels of Zinc and Magnesium, as well as 59 total trace minerals). As mentioned, if youโre deficient in Zinc and Magnesium, supplementation can make a significant difference in your test levels, while it likely wonโt make a difference otherwise . Each serving contains 35% of your DV for Magnesium and 100% of your DV for Zinc. Consider combining this supplement with additional Vitamin D to cover all your bases for test production.
KSM-66 Ashwagandha
- Item form: Capsules
- Best for: Muscle gain, fat loss, stress and anxiety, sleep quality, balance hormones,
- Type: Adaptogen
- Servings per container: 60
- Suitable for vegans: Yes
- Other ingredients: Rice flour, Hypromellose, Vegetable magnesium stearate
- Price per serving (1 capsule): ~$0.33
- Company founded: 2015
- Recommended by athletes: Hafthor Jullius Bjornss, Kelsey Henson, Paul Sclar
Beyond this, Ashwagandha may be another beneficial supplement. This herb has been shown to increase sleep quality and reduce cortisol, which is likely why itโs also linked to increased testosterone. Each serving of Transparent Labsโ Ashwagandha contains 600mg of the herb, which is a clinically effective dose.
Just be aware that there is minimal long-term research available on this supplement, so you may want to monitor how it affects you and cycle off of it after ~8 weeks of daily use. Consider taking several weeks off before repeating this process, and ceasing use immediately if you notice any unwanted side effects.
Transparent Labs is a highly trustworthy brand, with all of its supplements containing no artificial ingredients whatsoever. The ZMO will cost you ~$0.97 per serving, while the Ashwagandha costs ~$0.33 per serving, making both of these supplements highly affordable.
Conclusion
Because L-Arginine does not interact with the bodyโs production of testosterone, itโs highly unlikely to have any impact on the production of this hormone. At best, there may be some minor benefits to exercise performance, which may indirectly impact testosterone production in the long term. Overall, L-Arginineโs effects will be very minor, which is why we donโt generally recommend it as a sports supplement.
If youโre interested in supplements that will help with test production, youโre much better off using ZMO and KSM-66 Ashwagandha from Transparent Labs.
Have you ever used L-Arginine? How about ZMO and Ashwagandha? Let us know your thoughts in the comments below.
Also read:
References:
- Mayo Clinic Staff, โL-Arginineโ Mayo Clinic, https://www.mayoclinic.org/drugs-supplements-l-arginine/art-20364681#:~:text=L%2Darginine%20is%20an%20amino,be%20used%20orally%20and%20topically. (Accessed Apr. 3, 2024)
- Aitor Viribay, et. al, โEffects of Arginine Supplementation on Athletic Performance Based on Energy Metabolism: A Systematic Review and Meta-Analysisโ Nutrients, 12(5), 1300; (2020).
- A. Acevedo-Rodriguez, et. al, โEmerging insights into Hypothalamic-pituitary-gonadal (HPG) axis regulation and interaction with stress signalingโ J Neuroendocrinol. Oct; 30(10) (2018).
- J C Floyd Jr, et. al, โStimulation of insulin secretion by amino acidsโ J Clin Invest. Sep, 45, 9. (1966).
- Robert Z. Edwards, โImproving Low Testosterone Naturally,โ Whole Health, https://wholehealth.wiscweb.wisc.edu/wp-content/uploads/sites/414/2019/07/Improving-Low-Testosterone-Naturally.pdf (Accessed Apr. 3, 2024)
- Michael Hull, โHow can you increase testosterone naturally?โ Examine, https://examine.com/faq/how-can-you-increase-testosterone-naturally/ (Accessed Apr. 3, 2024)
- Stephen J. Smith, et. al, โExamining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Reviewโ Adv Nutr. May; 12(3): 744โ765. (2021).
- Photos made by Torokhtiy Media Team.
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Camila has worked as a Nutritionist for 7 years. In addition to being a nutritionist, she is an amateur weightlifting athlete for 2 years. Camila has experience at Flamengo’s football base and in a food supplement company and currently provides services at a clinic. At the moment she is coursing a postgraduate study in Sports Nutrition.
Reviewed by: Jacek Szymanowski
Certified Nutritionist,
M.Sc.Eng. Biotechnology
Performance architect,
Strength and Conditioning Specialist
With over 30 years of fighting experience, specialization in nutrition coaching for athletes, and expertise in metabolic health and dietary strategies, Jacek offers a comprehensive approach to optimizing your performance and well-being. Backed by a Master of Science degree in Biotechnology, Jacek remains at the forefront of scientific advancements, ensuring that his coaching is always evidence-based and up-to-date.
Still have questions after reading our article? Unlock your full potential by engaging with our experts and community! Don’t hesitate โ leave a comment below and Camila Parente Santos will provide a personalized answer and insights to help you reach your goals.