Arginine
Makes nitric oxide for blood flow and healing.
What is Arginine?
Arginine is a conditionally essential amino acid — usually made in sufficient amounts, but needed from food during growth, illness or injury. Its standout role is as the precursor to nitric oxide, a molecule that relaxes blood vessels and improves circulation. It also drives the urea cycle that clears ammonia.
Health benefits of Arginine
- Precursor to nitric oxide, which widens blood vessels
- Supports healthy blood flow and circulation
- Aids wound healing and immune function
- Helps the body remove ammonia via the urea cycle
Top food sources of Arginine
See full rankingTurkey, pork, chicken, nuts, seeds, soy, beans and whole grains. Values shown per 100 g.
Seeds, sesame flour, low-fat
7,436 mg
Seeds, cottonseed flour, low fat (glandless)
6,732 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO
6,700 mg
Soy protein isolate
6,670 mg
Soy protein isolate, potassium type
6,670 mg
Soy protein isolate, potassium type, crude protein basis
6,670 mg
Seeds, cottonseed meal, partially defatted (glandless)
6,633 mg
Gelatins, dry powder, unsweetened
6,616 mg
Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, ProPlus
6,500 mg
Peanut flour, defatted
6,243 mg
Seeds, sesame flour, partially defatted
5,979 mg
Seeds, cottonseed flour, partially defatted (glandless)
5,533 mg
How much Arginine do you need?
There is no FDA Daily Value. A typical mixed diet provides several grams a day; needs increase during recovery, growth and stress.
Arginine deficiency
Healthy adults rarely run short, but needs rise during rapid growth, serious illness, burns or injury, when extra dietary arginine becomes important.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Arginine do?
Arginine is a conditionally essential amino acid — usually made in sufficient amounts, but needed from food during growth, illness or injury. Its standout role is as the precursor to nitric oxide, a molecule that relaxes blood vessels and improves circulation. It also drives the urea cycle that clears ammonia.
How much Arginine do I need per day?
There is no FDA Daily Value. A typical mixed diet provides several grams a day; needs increase during recovery, growth and stress.
Which foods are highest in Arginine?
Per 100 g, some of the richest sources are Seeds, sesame flour, low-fat, Seeds, cottonseed flour, low fat (glandless), Soy protein isolate, PROTEIN TECHNOLOGIES INTERNATIONAL, SUPRO, Soy protein isolate, Soy protein isolate, potassium type.
What happens if I don't get enough Arginine?
Healthy adults rarely run short, but needs rise during rapid growth, serious illness, burns or injury, when extra dietary arginine becomes important.