The human body's exercise capacity naturally declines with age. Men over 60 often notice reduced physical performance and less vitality. Research shows that increasing nitric oxide (NO) levels in the body could help offset these age-related changes in exercise capacity, and studies suggest L-Arginine testosterone support may contribute to improved blood flow, physical performance, and hormonal balance.
L-arginine is a vital amino acid that helps produce nitric oxide and boosts blood flow and athletic performance. Studies reveal that taking arginine supplements can improve anaerobic threshold by a lot in older adults. Results show up to 16.7% improvement in just one week. It also helps overall circulation by relaxing blood vessels, so the heart works less while muscles get more oxygen and nutrients. If you have concerns about staying physically active after 60, l-arginine supplements might be worth learning about. The benefits could help both your exercise performance and erectile function.
L-Arginine Testosterone and Age-Related Decline in Exercise Capacity
Men entering their seventh decade need to understand what keeps them vital at the biochemical level. L-arginine is one of the most versatile amino acids in the human body that affects circulation and hormonal health [1].
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L-arginine as a semi-essential amino acid
L-arginine has a special role as a semi-essential (or conditionally essential) amino acid [2]. Your body can produce it in the kidneys, but you might just need dietary sources in certain situations [3].
Your body's need for L-arginine can be higher than its production during physical stress, injury recovery, or specific growth phases [3]. As men get older, their bodies often can't make enough L-arginine.
L-arginine is the foundation for proteins throughout the body and does several important things:
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Creates polyamines, proline, glutamate, creatine, agmatine and urea [1]
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Helps build proteins and speeds up wound healing [4]
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Strengthens the immune system [3]
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Cleans ammonia from the body [3]
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Helps cells divide and release hormones [3]
You can find L-arginine in protein-rich foods like meat, fish, poultry, dairy, and nuts [5]. This amino acid becomes even more important if you have symptoms of andropause or low testosterone.
Its role in nitric oxide production
L-arginine's most important job is being the only material that nitric oxide synthase (NOS) can use to make nitric oxide (NO) [6]. Your body uses L-arginine as the raw material to create this vital signalling molecule [7].
Nitric oxide works as a messenger both inside cells and between them [3]. It helps your cardiovascular system by relaxing blood vessel muscles, which makes them wider [4]. This boost in blood flow helps deliver more oxygen to tissues and keeps blood pressure in check [6].
Your blood vessels' inner lining (vascular endothelium) makes NO through endothelial nitric oxide synthase (eNOS) [2]. The process is simple but powerful: L-arginine turns into L-citrulline and releases NO [6].
Yes, it is this process that explains many of L-arginine's benefits. These include lower risk of heart and blood vessel diseases, better erectile function, stronger immune response, and possible anti-ageing effects [1].
Why older men may need more
Men's bodies go through several changes after 60 that affect how they process L-arginine and make NO. The biggest change is that NO becomes less available [2]. This happens for several reasons:
The enzyme arginase becomes more active with age and competes with NOS for L-arginine [5]. Higher arginase activity means less L-arginine for NO production, creating what scientists call a "relative L-arginine deficiency" [2].
The movement of L-arginine into blood vessel cells slows down with age [2]. Hormones like estradiol help control this process, but these hormones decrease as we age [2].
The eNOS enzyme can start working incorrectly with age. Instead of making NO, it produces harmful superoxide [2]. This leads to blood vessel problems that are common in older men [2].
Scientists think L-arginine supplements might help older people balance their L-arginine/asymmetric dimethylarginine ratio and make more NO [4]. This matters especially if you have concerns about cardiovascular health and erectile function after 60 [1].
In spite of that, experts don't all agree. Many studies show benefits, but others find mixed results or possible risks with long-term supplement use [2]. Each person should consider their own health status and needs before taking L-arginine supplements.
The Nitric Oxide Pathway and Ageing
Nitric oxide (NO) is a vital signalling molecule in human physiology that helps maintain healthy blood vessels throughout life. Men's bodies produce and employ less of this compound after age 60. This reduction affects blood flow, physical performance, and overall wellbeing.
How nitric oxide supports blood flow
Nitric oxide boosts circulatory health by acting as a potent vasodilator. It relaxes and widens blood vessels [3]. The compound works on smooth muscles in vessel walls to relax them, which increases vessel diameter [8].
Nitric oxide does more than just widen blood vessels:
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It controls blood pressure by reducing resistance to blood flow [3]
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It stops blood clots from forming by preventing platelet clumping [3]
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It lowers inflammation in blood vessels and protects against atherosclerosis [3]
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It shields the endothelium (inner vessel lining) from harm [3]
Your body needs nitric oxide as a vital neurotransmitter. It helps cells communicate and plays a key role in brain function [8]. The compound also helps skeletal muscles contract [6], which becomes especially important as men age.
Your body makes nitric oxide in two ways. The first uses the enzyme L-arginine-NO pathway, where nitric oxide synthase (NOS) turns l-arginine into nitric oxide [7]. The second uses the nitrate-nitrite-NO pathway, which becomes particularly useful during exercise or when oxygen levels are low [9].
Decline of NO bioavailability with age
Research shows that ageing significantly reduces nitric oxide availability in the body [1]. Multiple factors disrupt how your body makes and uses NO as you age.
Your cells face increased oxidative stress as you age—a battle between free radicals and antioxidants [1]. This oxidative environment causes endothelial nitric oxide synthase (eNOS) to "uncouple" [1]. Instead of making beneficial nitric oxide, the enzyme produces harmful superoxide [1].
Your body also produces more asymmetric dimethylarginine (ADMA) with age. ADMA blocks NOS [1]. Higher ADMA levels mean less nitric oxide production and indicate greater cardiovascular risk [1].
Age-related inflammation makes things worse. It produces proteins like C-reactive protein that cause inflammation in blood vessels [1]. This creates an ongoing cycle that further depletes nitric oxide [1].
Active older men maintain higher NO levels despite ageing, while sedentary individuals show steeper declines [7].
Impact on cardiovascular and muscular health
Lower nitric oxide levels affect multiple body systems. Your cardiovascular system suffers as limited NO raises blood pressure and makes arteries stiffer [6]. These changes increase heart disease risk in older men.
Endothelial dysfunction shows up early in cardiovascular disease [7]. Blood vessels lose their ability to dilate properly. This happens mainly because of insufficient nitric oxide and represents faster ageing of blood vessels [7].
Your skeletal muscles lose strength and exercise capacity with less nitric oxide [9]. Older adults who take nitrate supplements show improved knee extensor power and movement speed. This suggests that boosting NO levels might partly reverse muscle ageing [9].
The link between cardiovascular health and erectile function concerns many men over 60. Both functions rely heavily on nitric oxide signalling [7]. The same processes that keep your heart healthy also support sexual function [7].
Research offers hope through ways to boost nitric oxide production. L-arginine supplements, nitrate-rich foods, and regular exercise might help fight these age-related changes [6].
L-Arginine and Erectile Function in Older Men
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Men over 60 often face sexual function issues, especially when you have erectile dysfunction (ED). Scientists have found a promising natural solution in the relationship between L-arginine, nitric oxide (NO), and erectile capacity.
How NO affects erectile function
Nitric oxide plays a crucial role in the erectile response. The process starts when NO releases from non-adrenergic, non-cholinergic (NANC) nerve terminals and blood vessel endothelium in the penis [2]. This release sets off a chain of biochemical reactions needed for getting and keeping an erection.
Sexual stimulation causes nitric oxide to spread across smooth muscle cell membranes in the corpus cavernosum. This activates an enzyme called soluble guanylate cyclase [2]. The enzyme then helps produce cyclic guanosine monophosphate (cGMP), which acts as the key messenger in the erectile process [4].
Higher cGMP levels activate protein kinases. These phosphorylate specific proteins and ion channels, which open potassium channels and change the muscle cell membrane's electrical charge [2]. The result leads to several important changes:
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The endoplasmic reticulum stores intracellular calcium
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Calcium channels block and stop calcium flow
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Cytosolic calcium levels drop
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Vascular smooth muscle relaxes
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The penis gets more blood flow and becomes erect
The whole process fails without enough nitric oxide, which makes it hard to get or maintain erections.
L-arginine's role in vasodilation
L-arginine serves as the only natural substrate for nitric oxide synthase (NOS), which creates NO [5]. This amino acid changes into L-citrulline and releases nitric oxide as a byproduct [5]. Neuronal and endothelial cells in penile tissue both use this process.
This pathway becomes more important for men over 60. Many who have erectile dysfunction show reduced NO production in their penile vascular endothelium [5]. The reduction hits harder in men with vasculogenic erectile dysfunction from diabetes and atherosclerosis.
L-citrulline can turn back into L-arginine, creating a cycle that keeps NO production going [5]. This recycling process makes L-arginine supplements a great way to get better erectile function in older men.
L-arginine works differently from PDE-5 inhibitors like sildenafil or tadalafil. While these drugs just preserve existing NO by stopping cGMP breakdown, L-arginine boosts NO production directly [10]. Many men find this natural approach more appealing.
Clinical evidence for improved performance
Research backs up L-arginine's benefits for erectile function. A meta-analysis looked at 10 randomised clinical trials and found L-arginine supplements substantially improved mild-to-moderate ED compared to placebo or no treatment (odds ratio: 3.37 [1.29, 8.77]) [8]. The studies used 1,500 to 5,000 mg daily doses [8].
One notable study showed three months of L-arginine supplements boosted International Index of Erectile Function (IIEF-6) scores in men with vasculogenic ED (p < 0.0001) [5]. Their peak systolic velocity measurements also got better (p < 0.0001), showing improved blood flow to the penis [5].
The results showed 74% of men reported better erectile function by the study's end. Even better, 24% scored high enough to show their ED had completely resolved [5]. Men with milder ED saw the best results.
Combined treatment approaches showed even better outcomes. Using L-arginine (5g) with tadalafil (5mg) daily improved IIEF scores and testosterone levels more than either treatment alone [3]. This collaborative effort suggests L-arginine could work well alongside standard ED medications.
These findings offer hope for men with andropause-related erectile dysfunction. L-arginine supplements could help improve their sexual function while supporting their cardiovascular health.
Exercise and Circulatory Benefits of L-Arginine
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L-arginine provides substantial advantages for physical performance in men over 60, beyond its vascular benefits. This amino acid improves blood flow and affects exercise capacity through several mechanisms. These benefits become more valuable as fitness naturally declines with age.
Anaerobic threshold vs VO2 max
Men in their seventies need to understand the difference between anaerobic threshold and VO2 max. The anaerobic threshold shows when lactic acid starts building up in your bloodstream. VO2 max measures how much oxygen your body can use.
L-arginine affects these measurements differently. Research on elderly cyclists shows that L-arginine with antioxidants substantially increases anaerobic threshold by 16.7% in just one week. The improvement stays at 14.2% after three weeks [11]. However, studies show minimal effect on VO2 max from the same supplements [11].
This matters because anaerobic threshold predicts everyday exercise performance better than VO2 max. Men who are recovering from andropause-related fatigue can experience better stamina in their daily activities.
Improved endurance and power output
The benefits go beyond lab measurements. Elderly cyclists taking L-arginine produced 22.51 more watts after one week. They kept producing 20.66 extra watts even after three weeks [11].
L-arginine improves endurance through several body processes:
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Better blood flow brings oxygen and nutrients to working muscles [7]
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Faster removal of waste products like lactic acid from muscles [7]
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Better oxygen use during exercise [7]
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Better creatine production for energy [12]
L-arginine works best for moderate activities that men over 60 often enjoy, like walking, swimming, or cycling [12]. A study of overweight men found that L-arginine made high-intensity interval training easier by helping them use oxygen better [7].
Synergy with antioxidants
The combination of L-arginine with antioxidants offers exciting possibilities for older men. Studies show that taking L-arginine with vitamins C and E improves circulation better than L-arginine by itself [11].
This mix helps balance oxidative stress and antioxidant defence during exercise [13]. Older men with cardiovascular challenges benefit from this effect since oxidative stress increases with age.
The protection comes from better nitric oxide production and direct antioxidant effects [14]. Vitamins C and E can prevent age-related vascular problems [11]. This helps support overall vascular health throughout the body.
Citrulline vs Arginine: Which is Better for Circulation?
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Men over 60 face a choice between two amino acids for optimal circulation support: L-citrulline and L-arginine. Note that both ended up supporting nitric oxide production, but they work through different pathways with varying levels of effectiveness.
How citrulline converts to arginine
The sort of thing I love about L-citrulline is its metabolic conversion process. L-citrulline moves through the intestines into the bloodstream and reaches the kidneys. There, it transforms into L-arginine through argininosuccinate synthase and argininosuccinate lyase enzymes [15]. This process happens as part of the urea cycle [16]. The body uses citrulline exclusively for its conversion to arginine [1]. This pathway creates a steady release of L-arginine in the bloodstream and supports NO production longer.
Bioavailability differences
L-citrulline stands out because it's more bioavailable. The liver metabolises about 15% of L-arginine while the gastrointestinal tract processes 60% [9]. This leaves little for circulation. L-citrulline shows different results - almost all of it appears in plasma (nearly 100%), leading to an 86% increase in arginine flux [1].
Research shows that only 30% of L-arginine supplements reach peripheral circulation [1]. L-citrulline works differently by avoiding these digestive barriers. This results in higher and more sustained plasma L-arginine levels. Studies consistently show that L-citrulline supplements raise plasma arginine levels better than similar amounts of L-arginine [17].
When to choose one over the other
L-citrulline proves to be a better choice for men focused on cardiovascular health because it offers:
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Better bioavailability and lasting effects
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Less stomach discomfort, especially at higher doses [18]
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More reliable NO production support
L-arginine might work better for immediate, short-term results, while L-citrulline provides longer-lasting benefits [19]. Men dealing with erectile dysfunction related to andropause might benefit from using both supplements together. This combination offers quick results from L-arginine and extended support from L-citrulline [19]. This approach is a great way to get results, especially when you have andropause symptoms affecting circulation.
Dosage, Timing, and Safety for Men Over 60
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Men over 60 need the right L-arginine regimen that accounts for proper dosage, timing, and what it all means for their health.
Recommended dosage: 3–6g daily
The daily L-arginine dosage that works ranges from 6-30 grammes per day [20]. Medical experts suggest that men over 60 should split this into three smaller doses for better tolerance [20]. Studies focused on erectile function show positive results with daily amounts between 1.5-5 grammes [6].
Best time to take L-arginine
Your body absorbs L-arginine best on an empty stomach, about 30 minutes before breakfast [21]. Taking it 30 minutes before exercise can boost workout performance by increasing nitric oxide production [21]. The supplement helps reduce muscle soreness and speeds up recovery when taken after workouts [21].
Interactions and contraindications
Men over 60 should know that L-arginine might interact with several common medications:
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Blood pressure medications - this combination risks dangerous blood pressure drops [22]
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Erectile dysfunction drugs like sildenafil - which could lead to excessive vasodilation [6]
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Blood thinners - this might increase bleeding risk [6]
Who should avoid supplementation
These men should not take L-arginine:
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Those who had a recent heart attack [22]
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Patients with kidney disease [22]
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Anyone taking potassium-sparing diuretics [6]
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Those scheduled for surgery within two weeks [22]
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Men with heart disease or history of cardiovascular complications [2]
Conclusion
Research shows L-arginine supplements are a great way to get benefits for men over 60, especially when it comes to nitric oxide production. This amino acid helps address age-related decline in circulation, sexual function, and exercise capacity. Men should think about their individual health needs before starting supplements.
Your body produces less nitric oxide as you age. L-arginine supplements help restore these levels and improve blood vessel dilation and tissue perfusion. The process improves exercise performance by increasing anaerobic threshold and power output. It also supports erectile function through the same mechanism.
L-citrulline might be worth looking into if you want lasting benefits. It raises plasma arginine levels better than direct L-arginine supplements. Men who have andropause-related erectile dysfunction might see better results by taking both supplements together. L-arginine works quickly while L-citrulline provides extended support.
Safety matters most when taking supplements after 60. You'll get the best results with 3-6 grammes daily, split into smaller doses, while keeping side effects minimal. Make sure you talk to your doctor first if you take blood pressure medications, erectile dysfunction drugs, or blood thinners.
L-arginine is without doubt one part of a complete approach to healthy ageing. Men with andropause symptoms often find that better circulation from L-arginine works well alongside regular exercise, good nutrition, and stress management. This integrated approach gives you the best chance to maintain vitality and cardiovascular health as you age.
Key Takeaways
L-arginine supplementation offers compelling circulation and performance benefits for men over 60, addressing age-related declines in nitric oxide production that affect cardiovascular health, exercise capacity, and sexual function.
• L-arginine boosts nitric oxide production, improving blood flow and exercise performance by up to 16.7% in anaerobic threshold
• Clinical studies show 74% of men with erectile dysfunction experienced improvements with L-arginine supplementation (1.5-5g daily)
• L-citrulline offers superior bioavailability compared to L-arginine, with nearly 100% absorption versus only 30% for direct arginine
• Recommended dosage is 3-6g daily, divided into smaller doses and taken on an empty stomach for optimal absorption
• Men taking blood pressure medications, ED drugs, or blood thinners should consult healthcare professionals before supplementation
The combination of L-arginine's immediate effects and L-citrulline's sustained benefits may provide the most comprehensive approach to supporting circulation and vitality in men experiencing age-related cardiovascular changes.
FAQs
Q1. How does L-arginine affect nitric oxide production in older men? L-arginine serves as the primary substrate for nitric oxide synthesis in the body. As men age, supplementing with L-arginine can help boost declining nitric oxide levels, potentially improving blood flow and cardiovascular health.
Q2. Can L-arginine supplementation improve erectile function? Clinical studies show that L-arginine supplementation may significantly improve erectile function in men with mild to moderate erectile dysfunction, with up to 74% of participants reporting improvements in one study.
Q3. What are the exercise benefits of L-arginine for men over 60? L-arginine supplementation can enhance exercise performance in older men by increasing anaerobic threshold and power output. Studies have shown improvements of up to 16.7% in anaerobic threshold after just one week of supplementation.
Q4. How does L-citrulline compare to L-arginine for circulation support? L-citrulline offers superior bioavailability compared to L-arginine, with nearly 100% absorption versus only 30% for direct arginine supplementation. This makes L-citrulline potentially more effective at raising plasma arginine levels and supporting nitric oxide production.
Q5. What is the recommended dosage of L-arginine for men over 60? The typical recommended dosage of L-arginine for men over 60 is 3-6 grammes daily, preferably divided into smaller doses. It's best taken on an empty stomach for optimal absorption, such as 30 minutes before meals or exercise.
References
[1] - https://pmc.ncbi.nlm.nih.gov/articles/PMC5368575/
[2] - https://www.health.harvard.edu/heart-health/3-supplements-that-may-harm-your-heart
[3] - https://onlinelibrary.wiley.com/doi/10.1111/and.13640
[4] - https://www.tandfonline.com/doi/full/10.4155/fso.15.53
[5] - https://pmc.ncbi.nlm.nih.gov/articles/PMC8995264/
[6] - https://www.healthline.com/nutrition/l-arginine
[7] - https://www.hollandandbarrett.com/the-health-hub/vitamins-and-supplements/amino-acids/arginine/does-l-arginine-increase-endurance/
[8] - https://www.sciencedirect.com/science/article/abs/pii/S1743609518313626
[9] - https://www.mdpi.com/2072-6643/15/5/1268
[10] - https://www.olympiapharmacy.com/blog/what-are-the-sexual-benefits-of-l-arginine/
[11] - https://pmc.ncbi.nlm.nih.gov/articles/PMC2860344/
[12] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7282262/
[13] - https://pubmed.ncbi.nlm.nih.gov/23950164/
[14] - https://journals.physiology.org/doi/abs/10.1152/japplphysiol.00225.2013?doi=10.1152/japplphysiol.00225.2013
[15] - https://pmc.ncbi.nlm.nih.gov/articles/PMC7274894/
[16] - https://journals.physiology.org/doi/10.1152/ajpheart.1997.273.5.H2192
[17] - https://pmc.ncbi.nlm.nih.gov/articles/PMC10005484/
[18] - https://www.kaged.com/en-gb/blogs/supplementation/l-arginine-vs-l-citrulline?srsltid=AfmBOoow9QatSPTlbKSrUceP_kYgvD7XHaP5BX3ZdniIGimtGvBBrBPg
[19] - https://zeelabpharmacy.com/blog/l-citrulline-vs-l-arginine?srsltid=AfmBOoov_s086cVek11rxVDXzuXUdGvaYg7bfuFOU80pU1sJATcOzId8
[20] - https://my.clevelandclinic.org/health/drugs/22536-l-arginine
[21] - https://in.fastandup.com/blogs/vitamins-and-supplements/best-time-to-take-l-arginine?srsltid=AfmBOopENH81xASbZlJS69qys-NS6QU16KKdjp_Rorg3r7GM6h8uoJ7O
[22] - https://www.webmd.com/vitamins/ai/ingredientmono-875/l-arginine
