L-Arginine
What Huberman said
Huberman describes studies in which arginine raised growth hormone, but says taking it before exercise can clamp exercise-induced growth hormone, that more than nine grams blunts the effect, and that the literature on bedtime use is rather weak. He says it dilates blood vessels and lowers blood pressure, and that he has never tried it.
Doses, as he worded them
“anywhere from three grams to 10 grams, or sometimes even more”[1]
amounts people take in the studies he describes, not a recommendation; he says more than nine grams blunts growth hormone release
Quoted, not prescribed. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition.
Cautions he mentions
- Taking it before exercise can short circuit or clamp the effects of exercise on growth hormone; more than nine grams can blunt growth hormone release.[1]
- Arginine dilates blood vessels and lowers blood pressure; take that very seriously, especially if you have a heart condition.[1]
- Arginine and citrulline can increase the likelihood of herpes cold sore outbreaks.[3]
- The literature on bedtime arginine for growth hormone is rather weak.[2]
Safety notes from independent sources
- In a 6-month trial of 153 people after a heart attack, 6 people taking L-arginine died and none taking placebo did. The trial's safety committee closed enrolment because of safety concerns, and the authors said L-arginine should not be recommended after a heart attack. Schulman et al. 2006, JAMA (VINTAGE MI)
- NIH ODS says up to 9 g a day for days or weeks is generally well tolerated. At 9 to 30 g a day, diarrhoea, nausea and slightly lower blood pressure are the most common problems, and the safety of high doses beyond 3 months is not known. NIH ODS: Exercise and athletic performance
Where he said it
- 1
“There's a threshold at which growth hormone release is actually blunted by taking more than nine grams of arginine.”
How to Control Your Metabolism by Thyroid & Growth Hormone
Episode · 01:14:10 · 2021
- 2
“That literature is rather weak, to be honest.”
Developing a Rational Approach to Supplementation for Health & Performance
Episode · 01:12:48 · 2023
- 3
“They can increase the likelihood of having herpes cold sore outbreaks on the mouth.”
Science of Muscle Growth, Increasing Strength & Muscular Recovery
Episode · 01:50:12 · 2021
Related
This page reports what Andrew Huberman has said. It isn’t medical advice and NSDR.co isn’t affiliated with Huberman Lab. Talk to a doctor or pharmacist first if you take medication, are pregnant or have a health condition. Safety information