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Arginine Akg

Also known as: L-Arginine alpha-ketoglutarate, AAKG, Arginine AKG, Arginine Akg, L-Arginine α-ketoglutarate

Overview

L-Arginine alpha-ketoglutarate (AAKG) is a salt combining the amino acid L-arginine with alpha-ketoglutarate, a key intermediate in the Krebs cycle. Arginine is naturally found in protein-rich foods like meat, poultry, fish, dairy, and nuts, while alpha-ketoglutarate is produced endogenously and also found in protein-rich foods. AAKG is primarily used as a sports supplement to enhance exercise performance, increase nitric oxide production, and support muscle endurance and recovery. It may improve blood flow and oxygen delivery to muscles, making it popular for both aerobic and anaerobic activities. Research on AAKG is moderately mature, with several RCTs and meta-analyses available, though the evidence is not uniformly strong across all outcomes. Evidence is mixed but generally positive for certain performance outcomes, especially in aerobic exercise, although most studies are small to moderate in size.

Benefits

AAKG's primary benefit lies in enhancing aerobic performance. Meta-analyses suggest that arginine supplementation can improve aerobic performance, with some analyses showing a large standardized mean difference (SMD = 0.84; 95% CI: 0.12 to 1.56), although heterogeneity is high. L-arginine supplementation may also increase maximal oxygen uptake (VO₂ max) in healthy individuals, though effect sizes vary. Secondary benefits include potential improvements in muscular endurance and total work output during resistance exercise, but results are inconsistent. Benefits are most consistently observed in healthy, physically active adults. Effect sizes for aerobic performance are large but with wide confidence intervals and high heterogeneity, indicating uncertainty. Acute effects are possible, but most studies use supplementation periods ranging from days to weeks.

How it works

L-arginine, a component of AAKG, serves as a precursor for nitric oxide (NO), which promotes vasodilation and increases blood flow to muscles. Alpha-ketoglutarate, the other component, is a key intermediate in the Krebs cycle, supporting energy production. AAKG primarily affects the cardiovascular and muscular systems. Its mechanism of action involves nitric oxide synthase (NOS) enzymes, which convert arginine to NO. L-arginine is well absorbed orally, but bioavailability can be limited by first-pass metabolism. AAKG may improve arginine delivery due to the presence of alpha-ketoglutarate, though direct evidence supporting this is limited.

Side effects

AAKG is generally considered safe in healthy adults at recommended doses. Common side effects, occurring in more than 5% of users, include gastrointestinal discomfort such as nausea, diarrhea, and abdominal pain. Uncommon side effects, affecting 1-5% of users, include headache and hypotension (low blood pressure). Rare side effects, occurring in less than 1% of users, include allergic reactions and exacerbation of asthma. AAKG may interact with blood pressure medications, erectile dysfunction drugs, and nitrates. It is contraindicated for individuals with low blood pressure, those taking nitrates, or with a history of herpes simplex virus, as arginine may exacerbate outbreaks. Caution is advised for pregnant or breastfeeding women due to limited safety data.

Dosage

The minimum effective dose of arginine (as AAKG or other forms) is 3–6 grams per day for performance effects. Optimal dosage ranges are 6–10 grams per day, often split into multiple doses. Up to 20 grams per day has been used in research, but higher doses increase the risk of side effects. It is typically taken 30–60 minutes before exercise. AAKG is preferred by some for potentially improved absorption, but evidence is not conclusive. Absorption may be improved when taken on an empty stomach. While no specific cofactors are required, adequate intake of B vitamins may support alpha-ketoglutarate metabolism.

FAQs

Who benefits most from AAKG?

AAKG is best used by healthy, active individuals seeking to enhance aerobic performance or muscle endurance. It is not a magic bullet for muscle growth, and benefits are modest.

Is AAKG safe?

AAKG is generally safe, but not recommended for those with low blood pressure or on certain medications. Consult with a healthcare provider before use, especially if you have underlying health conditions.

When should I take AAKG?

Take AAKG 30–60 minutes before exercise for acute effects. Consistent daily use may also provide benefits over time, but more research is needed.

What results can I expect from AAKG?

Expect modest improvements in aerobic performance and possibly muscular endurance. Results vary by individual and are most pronounced in aerobic or endurance activities.

Are there any misconceptions about AAKG?

AAKG is not a replacement for proper training and nutrition. It is a supplement that may provide modest benefits when combined with a healthy lifestyle.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC7282262/ – This systematic review and meta-analysis of 18 studies found that arginine supplementation may improve aerobic performance, but evidence for anaerobic performance is less clear. The study included healthy adults and assessed outcomes over variable durations, revealing high heterogeneity and limited data on optimal dosing and timing, suggesting caution in interpreting the results.
https://pubmed.ncbi.nlm.nih.gov/32370176/ – This study investigates the effects of L-arginine supplementation on various physiological parameters. The findings suggest that L-arginine may have a positive impact on cardiovascular function and exercise performance. However, the study also highlights the need for further research to fully understand the mechanisms and optimal dosages for L-arginine supplementation.
https://physoc.onlinelibrary.wiley.com/doi/full/10.14814/phy2.14739 – This review examines the role of nitric oxide (NO) in exercise physiology and the potential benefits of L-arginine supplementation. It discusses how L-arginine, as a precursor to NO, can enhance blood flow, oxygen delivery, and muscle function during exercise. The review also addresses the limitations and inconsistencies in the current research, emphasizing the need for more rigorous studies to confirm the ergogenic effects of L-arginine.
https://journals.lww.com/nsca-jscr/abstract/2011/03001/effect_of_l_arginine_alpha_ketoglutarate_ingestion.176.aspx – This study investigates the effect of L-arginine alpha-ketoglutarate (AAKG) ingestion on anaerobic power performance. The results suggest that AAKG supplementation may have a positive impact on anaerobic power output. However, the study also acknowledges the need for further research to confirm these findings and explore the underlying mechanisms.
https://f1000research.com/articles/10-1072 – This systematic review and meta-analysis on resistance exercise practitioners found limited evidence for significant improvement in resistance exercise performance with L-arginine alone. The review was limited by a small number of studies and inconsistent results, highlighting the need for more high-quality RCTs to draw definitive conclusions.