Beta Glucan for High Cholesterol and Diabetes Support

The term “beta-glucan” refers to a class of soluble fibers found in many plant sources. The best documented use of beta-glucan involves improving heart health; the evidence for benefit is strong enough that the FDA has allowed a “heart healthy” label claim for food products containing substantial amounts of beta-glucan.¹ Much weaker evidence supports the potential use of certain beta-glucan products for modifying the activity of the immune system.
Requirements/Sources
Beta-glucan is not an essential nutrient. It is found in whole grains (especially oats, wheat, and barley) and fungi such as baker’s yeast, Coriolus versicolor, and the medicinal mushrooms maitake and reishi.
Different food sources contain differing amounts of the various chemical constituents collectively called beta-glucan. Grains primarily contain beta-1,3-glucan and beta-1,4-glucan. Fungal sources contain a mixture of beta-1,3-glucan and beta-1,6-glucan. Purified products containing only the 1,3 form are also available.
Therapeutic Uses
A substantial, if not entirely consistent, body of evidence indicates that beta-glucan, or foods containing it (especially oats), can modestly improve cholesterol profile.^{2-11, 35} The most reliable benefits have been seen regarding levels of total cholesterol and LDL (“bad”) cholesterol. Modest improvements of up to 10% have been seen in studies. Possible improvements in HDL (“good”) cholesterol have only been seen inconsistently. It is thought that beta-glucan reduces cholesterol levels by increasing excretion of cholesterol from the digestive tract. This affects two forms of cholesterol: cholesterol from food, and, more importantly, cholesterol from the blood “recycled” by the liver through the intestines. However, virtually all studies involved oats and were conducted by manufacturers of oat products; independent confirmation remains minimal.³⁶
Beta-glucan may also modestly improve blood pressure levels,^12,13 though not all studies agree.¹⁴
In addition, beta-glucan may help limit the rise in blood sugar that occurs after a meal. This could, in theory, offer heart-healthy benefits, especially in people with diabetes.^15-19
The other primary proposed use of beta-glucan products involves effects on the immune system. Test-tube, animal, and a few controlled studies in humans suggest that beta-glucans can alter various measurements of immune function. In the alternative medicine literature, these effects are commonly summarized as indicating that beta-glucan is an “immune stimulant.” This description, however, is an oversimplification. The immune system is extraordinarily complicated and, as yet, incompletely understood. At the current level of scientific understanding it is not possible to characterize the effects of beta-glucan more specifically than to say that it has “immunomodulatory” actions, or that it is a “biological response modifier.” These intentionally unsensational terms indicate that we merely know beta-glucan affects (modulates) immune function, not that it improves immune function.
Some of the immune-related effects seen in studies include alterations in the activity of certain white blood cells and changes in the levels or actions of substances, called cytokines, that modulate immune function.
Based on these largely theoretical findings, as well a small number of very preliminary human trials,^29-31 various beta-glucan products have been advocated for the treatment of conditions as diverse as allergic rhinitis, cancer, infections, and sepsis (overwhelming infection following major trauma, illness, or surgery). However, the evidence for actual clinical benefit remains highly preliminary.
One study failed to find that beta-1,3-glucan (in topical gel form) helpful for treatment of actinic keratosis, a form of sun-induced precancerous changes seen in aging skin.32 Another study found that it had no significant effect on periodontal disease (gingivitis), an inflammation of the gums caused by bacteria found in dental plaques.³⁷
Therapeutic Dosages
For improving total and LDL cholesterol, studies have found benefit with beta-glucan at doses ranging from 3 to 15 grams daily. However, benefits have been seen more consistently at the higher end of this range, and one carefully designed study found no benefit at 3 grams daily.³³
Beta-glucan products can contain molecules of various average lengths (molecular weight). Some manufacturers claim superior benefits with either high or low molecular weight versions. However, one study failed to find any difference between high molecular weight and low molecular weight beta-glucan for normalizing cholesterol and blood sugar levels.³⁴
Safety Issues
Beta-glucan, as a substance widely present in foods, is thought to have a high margin of safety. However, if it really does activate the immune system, harmful effects are at least theoretically possible in people with conditions where the immune system is overactive. These include multiple sclerosis, lupus, rheumatoid arthritis, asthma, inflammatory bowel disease, and hundreds of others conditions. In addition, people taking immunosuppressant drugs following organ transplantation surgery could, in theory, increase their risk of organ rejection. However, there are no reports as yet to indicate that any of these hypothetical problems have actually occurred. Maximum safe doses in young children, pregnant or nursing women, or people with severe liver or kidney disease have not been established.

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True or False? Eating at Night Will Make You Gain Weight

Eat late, gain weight? This myth has been around for years, and although some people could swear that their late-night eating habits do make them gain weight, recent research has shown that your body doesn’t process food differently at different times of the day. The total amount of calories that you take in, and how much you exercise during the day, are what affect your weight. However, many people do tend to overeat and choose high-calorie foods as snacks at night, both of which will cause weight gain.
Evidence Against the Health Claim
A study by scientists at Oregon Health and Science University examined the eating habits and weight-gain patterns of rhesus monkeys, which they considered to be a useful model for studying human obesity. The study found that the monkeys who ate most of their food at night were at no greater risk for gaining weight than those who chose to eat earlier in the day. Such evidence supports the claims of many health professionals and organizations, including the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), that it’s the amount of calories you take in, not the time of day you consume them, that affects the amount of weight gained or lost.
Under normal circumstances weight fluctuates over weeks and months—not hours—due to long-term patterns of eating and exercise. Although your metabolism does slow down at night, you are still using energy for basic bodily functions, and thus are still burning calories when you sleep. And many people are also quite sedentary during the day. Your body will not store more fat after eating the same meal at 9:00 pm as opposed to 6:00 pm—the calorie intake is the same. If you overeat, your body will store the extra calories as fat no matter what time you consume them.
Evidence for the Health Claim
Although research has yet to show that the time of day you eat influences the amount of weight you gain or lose, many peoples’ late-night eating patterns result in the consumption of extra calories and subsequent weight gain. Late-night snackers often eat when they do not because they are actually hungry, but out of habit, or because they are bored, tired, or stressed. Furthermore, late-night snacks are often unhealthy—calories from munching on chips, cookies, chocolate, pizza, and ice cream add up quickly. Even when people eat late meals rather than snacks, they may be very hungry because lunch was so long ago, and so they naturally opt for larger portion sizes. Finally, calorie-dense “fast food” is far more appealing than preparing a well-balanced, healthier meal when you’re tired and just want to relax in front of the television.
Various techniques have been suggested to limit total daily calorie intake. Starting the day with breakfast will jumpstart your metabolism and may also help you make better food choices throughout the day because you won’t be as hungry. Because many of your “extra” calories are consumed late at night when you don’t really need them, eating protein and fiber for dinner may make you feel full and curb your late-night hunger. The NIDDK suggests avoiding snacking while your mind is on other tasks, and instead tuning into your meals by eating in the dining room or at the kitchen table. It is easy to lose track of how much you are eating if you are distracted by the television or computer. Also, before you grab a bedtime snack, think about how much you have eaten and exercised that day, and consider if it is really necessary.
Some health experts do suggest not eating after a certain hour of day, but this is not because your body processes food differently at night. Instead, setting a time beyond which you will not eat reduces the likelihood of snacking on calorie-laden foods, which in turn reduces your total calorie input for the day.
Conclusion
This is a tricky one—technically, the time of day you eat doesn’t affect how your body processes food. What matters is your total calorie intake and how much you exercise during the day. However, people who eat late at night tend to choose high-calorie foods that their bodies can do without. If you are one of these people, avoiding food after dinner may help you deter weight gain—or even promote weight loss. But, if you miss a healthful dinner at 6:00, there’s no reason not to eat it at 9:00!

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Suggested Uses for Lemon Essential Oil

Lemons have long been valued for more than lemonade. We know that ancient Egyptians prized this oil for its purported ability to act as an antidote to fish and meat poisoning. And, like lime, it was a staple on 17th century Royal Navy ships to help prevent scurvy. Today, we know lemon can help contain and treat infectious diseases, especially colds and fevers. Its scent also helps to increase concentration, and neutralizes unpleasant odors. Some hospitals use lemon oil to help calm frightened or depressed patients. It also boosts the immune system by stimulating production of white and red blood cells. Lemon oil is a must for every aromatherapy kit.

Therapeutic uses:
Air freshener, anemia, circulation, colds and flu, constipation, corns, coughs, dandruff, depression, digestive system, dull complexion, emotional confusion, fatigue, fingernail toughener, greasy hair & skin, hypertension, household cleanser, immune booster, insect repellent, joint pain, low energy, listlessness, mouth ulcers, nosebleed, PMS, scars, stress, throat infections, voice loss and warts.
Essential Oil Applications:
To freshen air and neutralize bad odors, use 2-3 drops in a diffuser. While cleaning, add 2-3 drops to rinse water to wipe away greasy residue and for extra freshness.
For anemia and high blood pressure, use 2-3 drops in a diffuser regularly. Can also use as a steam inhalation.
For joint pain, use 2-3 drops in 1 ounce of carrier oil and massage on affected area. Can also add 8-10 drops in bath water.
For circulatory health, mix 2-3 drops in 1 ounce of carrier oil and massage on body. Can also use 8-10 drops in bath water, or a few drops in a steam inhalation.
For colds, coughs, flu, and voice loss, use 2-3 drops in a steam inhalation. Also add to carrier oil and rub on chest and neck. To cool fever, use 2-3 drops in a cold compress. After an illness, use 2-3 drops in a diffuser or steam inhalation as a tonic for the immune system. Continue use for 2-3 days.
For corns and warts, use neat on a cotton swab and apply directly to affected area. Be careful not to apply to surrounding area.
To alleviate emotional distress, confusion, fatigue, PMS, and stress, use 2-3 drops in a diffuser. Can use 8-10 drops in bath water.
To boost digestive health, use 2-3 drops regularly in steam inhaler or diffuser.
To toughen fingernails, mix 2-3 drops in 1 ounce of almond oil and massage into cuticles and on fingernails regularly.
For mouth ulcers or throat infections, use in mouthwash. Swish, gargle, and rinse with water. Use regularly until condition has abated.
For nosebleeds, place a few drops on a cotton ball and inhale.
For greasy hair, mix 2-3 drops with unscented shampoo. For greasy skin, mix 2-3 drops of oil in 1 oz. of water. Mix well, place on cotton ball. Apply to skin as a toner.
As insect repellent, use 2-3 drops in diffuser or add a few drops to cotton ball, and place in infested areas.
To soften scar tissue, mix 2-3 drops in 1 oz. of carrier oil. Massage on scar regularly.
Does Not Mix Well With:
Allspice, anise seed, atlas cedar, camphor, chamomile, clove, lime, nutmeg, patchouli, pennyroyal, spearmint or wintergreen.
Extraction Method:
Cold expression.
Safety Information:
May cause skin irritation in sensitive people. Avoid direct sunlight after use, as it may have a mild photo toxic effect.

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Pomegranate Granola

Photo Credit to Sam of Today’s Nest

Healthy food sometimes has the stigma of not tasting good, but how can you not look at the picture above of this delicious looking Pomegranate Granola from Sam of Today’s Nest and not want to dig in. Nutty and tart with a little sweetness, this granola is a perfect anytime food, whether it’s for breakfast with your favorite milk, dairy or nut, as a great snack alternative to potato chips or candy or for food on the go as you’re out enjoying the day. Even better, it can be frozen so it’s a treat that can last over a good period of time. To see Sam’s original post and also more photos, click here.

If you get a chance, be sure to explore Today’s Nest. It’s a website where not only will you find delicious recipes, but also fitness, parenting, gardening and organizational tips. Sample posts include How to Make a Butterfly Garden, How to Organize Your Pantry and How to Make a Hooded Scarf.

Pomegranate Granola

2 cups Bob’s Red Mill Organic Old Fashioned Rolled Oats

1/3 cup Woodstock Farms Organic Pumpkin Seeds

1/4 cup Now Foods, Healthy Foods Sunflower Seeds

1/4 cup Now Foods, Healthy Foods Sesame Seeds

3/4 cup Now Foods Natural Almonds, coarsely chopped

3/4 cup Eden Foods Organic Dried Cranberries

1/4 cup Eden Foods Organic Dried Blueberries

1/2 cup Woodstock Farms Thompson Raisins

1-1/2 tsp. Simply Organic Cinnamon

1/4 tsp. Klamath Mineral Mountain Krystal Salt

1/3 cup Y.S. Organic Bee Farms Pure Premium Wildflower Honey

2/3 cup Hain Pure Foods, Organic Brown Sugar

1/2 cup pomegranate juice
Directions

Before you start:

Be sure to use rolled oats and not quick oats. The texture is important here. Purchase your seed pre-roasted or toast them yourself slightly before adding them to the mixture. Granola freezes well. If you make more than you can use in a week, put some in the freezer.

1. Spray a half sheet baking pan with non-stick cooking spray and set aside.
2. Preheat oven to 325 degrees.
3. Combine oats, seeds, almonds, cinnamon, and salt in a medium bowl.
4. In a small saucepan, heat the honey, brown sugar and pomegranate juice over medium heat until sugar is completely dissolved.
5. Pour liquid over dry ingredients in bowl and mix thoroughly.
6. Place coated mixture on baking sheet and smooth into an even layer.
7. Bake at 325 for 20 minutes.
8. Remove from the oven and stir in the dried fruits. Spread into an even layer again.
9. Bake until lightly browned (12-15 min).
10. Remove and allow to cool on a wire rack before breaking into pieces.
11. Store in an airtight container.

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Tips on Preventing and Easing the Aches and Pains of Traveling

We have all heard of needing a vacation from a vacation, and the aches and pains encountered while traveling generally aren’t in the itinerary. But it doesn’t have to be that way. Even if getting to your vacation destination is less than pleasant, there are ways to decrease the pain and strain on your body. We’ll show you how.
It is almost inevitable that you will suffer at least some minor aches and pains while traveling. Lack of activity and keeping your body in the same position for an extended period of time can take its toll on the legs, back, neck, and other parts of the body. Often travelers have little control over their traveling conditions—they might endure long waits, endless hours in a seated or standing position, heavy bags to haul at odd angles, and cramped quarters that don’t allow for much movement or stretching. Below are some of the most common muscle pains you could feel while traveling, as well as tips for preventing and treating these aches and pains.
Getting to Know Your Pain

• Aches—a dull persistent pain that is usually felt when your body is at rest, generally caused by a contracted muscle, ligament, or tendon. Aches generally feel better after you start moving and warm up the muscles.
• Tingling/asleep—a numbing sensation or loss of feeling when a nerve is pinched. Once the source of the pinching is found and alleviated, the sensation should subside.
• Cold—when muscles are contracted such that circulation, especially to the hands and feet, has stopped. Cold muscles are often helped by moving around and increasing blood flow to the cold areas.
• Cramps—when dehydration, overuse, or inactivity cause a muscle to severely contract. Relaxing the muscle by stretching should reduce or eliminate cramps.
• Knots—when muscle fibers do not relax. Massaging the knots and stretching the muscle can help relax the fibers.
• Spasms—severe cramps that come and go in “waves.” As with cramping, relaxing the muscle by stretching should reduce or eliminate spasms.
• Tension—constriction of blood flow caused by an irritated muscle. Relaxation techniques are the most effective in reducing this pain, which is caused by physical or mental stress.

Prevention Tips
Decrease the Strain

• Reduce stress—Muscles often contract and tighten when you’re under physical or emotional stress.
• Travel light—The less you bring, the less you have to carry. Checking the heavier baggage and/or using a luggage cart can decrease the strain on your body.
• Find a comfortable position—Adjust your seat so it is as comfortable as possible. Use a pillow, blanket, or a traveling neck rest.
• Leave the work at home—Trying to work on a laptop or other projects can cause eyestrain, odd back/body position, and added stress. If possible, try to limit the amount of time you spend on these activities.
• Give yourself space—When possible, try to put luggage in the overhead bin, check luggage, or load as much as you can into the trunk, or leave it in your hotel room. This will give you more room to stretch out.
• Use the cruise control—Having both feet on the ground will give you more support when you’re sitting, which decreases the strain on your legs and lower back.

Get Moving

• Stretch—Stand up and move around whenever possible. This warms up the muscles that are tight from stress.
• Take frequent breaks—When driving, alternate drivers or stop frequently to reduce fatigue and allow time for stretching and rest.
• Request an aisle seat on airplanes, trains, or buses—This should give you at least a little extra room to do stretches and will disturb fewer people when you want to walk around. This will also prevent blood clots in the legs (deep venous thrombosis), which is one of the most dangerous travel maladies.

Take Care of Yourself

• Get a good night’s sleep.
• Try to eat well and drink plenty of fluids while traveling. Dehydration and a lack of nutrients, like potassium, can increase your risk of getting aches and pains while traveling.
• Build in some down time or exercise. These are both great ways to decrease stress.
• Wear comfortable clothes and shoes.
• Avoid eating fast food. Prepare healthy and nutritious snacks prior to traveling.

Treatment Tips

• Rest aching muscles.
• Light to moderate exercise can increase blood flow to those areas, helping to stretch and relax them.
• You can try heat through hot showers, heating pads, and hot compresses to relax muscles.
• Over-the-counter pain medications can relieve pain and stiffness.
• Give yourself a mini-massage, or persuade a spouse, family member, or friend to help you.

When to Seek Medical Treatment

• If your aches are severe or continue even after stretching, massage, and/or over-the-counter medication
• If you are having other symptoms accompanying the muscle pain—such as fever, headache, weight loss, sore throat, rash, redness, swelling, abdominal pain, or loss of muscle strength
• If the pain travels down the limbs
• If numbing or tingling is present
• If you experience lower leg swelling that is not even on both sides and does not go away after a few hours of normal activity. This could be a sign of a blood clot in your leg which can be very serious (Some amount of swelling is expected with lack of movement; it is usually mild and even in both legs).

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Pets and Your Kids’ Allergies

Not too long ago, expectant parents were often advised to give away their family pets before a baby arrived, especially if there was a family history of allergies or asthma. The prevailing theory was that being around pets at a young age increased a child’s risk of developing allergies and asthma. Given that many households have at least one pet and that people tend to form strong attachments to their pets, this was often an upsetting and difficult task—but one that seemed necessary. Research, however, makes it clear that the controversy surrounding this approach is far from over.
The Science
A study published in the Journal of the American Medical Association looked at the relationship of exposure to dogs and cats in the first year of life, and the allergy development six or seven years of age. The study’s findings were not what you might expect.
In the study, 474 children were followed from birth to age six or seven. The babies involved were healthy, full-term infants. When the children were six or seven, they were tested by both a blood test and a skin prick test for the presence of allergic antibodies. Researchers found that children who were exposed to two or more dogs or cats in the first year of life were less likely to have allergies.
Studies published in the Lancet and the American Journal of Respiratory and Critical Care Medicine also had similar results, finding that early cat exposure was related to a reduction in allergy development. In addition, a 2007 review of available studies found that early exposure to pets was associated witha a decreased risk of eczema. But these studies were all observational and a cause and effect relationship cannot be made from them.
Unfortunately, scientists remain uncertain which children might benefit (or be harmed) by early exposure to animals. To date, studies on this important topic do not adequately control for differences in the degree of animal exposure or for genetic factors that we know strongly influence the development of allergies (such as whether one or both parents are allergic). The evidence that pet ownership is associated with less risk of allergy is both interesting and suggestive, but pending larger and better scientific studies, it should still be regarded as preliminary.
Until we have more solid evidence, parents should make decisions about pet ownership without expecting that human newborns will derive health benefits from their furry friends.
If Your Child Already Has an Allergy
Although several studies have found that being around pets might help prevent young children from developing allergies, it cannot help a child who already has an allergy to cats, dogs, or other pets. If your child has already developed an allergy to your pet, it is a good idea to keep your child away from the pet.
If you do have a pet in your home and an allergic child, the American Academy of Allergy, Asthma, and Immunology offers the following tips to help minimize contact with pets and their allergens:

• Avoid petting, hugging, and kissing pets if you are allergic.
• Keep pets out of the bedroom.
• Sweep, dust, and vacuum frequently.
• Use a micro-filter or double bag in your vacuum to help reduce pet allergens in the carpet.
• Do not have direct contact with litter boxes if you are allergic.
• Do not place litter boxes in areas with air filtration intake vents.
• Wash hands after touching a pet.
• If you cannot keep pets off furniture, consider covering upholstered furniture where a pet sleeps or rests with plastic covers.
• Wash your pets with tepid water on a weekly basis.
• Have someone who is not allergic brush the pet regularly and do brushing outside the home.
• Use an indoor air, electrostatic, or HEPA air cleaner to filter pet dander from the air. Air cleaners should be used at least four hours per day.
• Talk to your doctor about the possibility of allergy shots for your child.
• Consider keeping your cat or dog outdoors with proper shelter.

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Arginine for Possible Heart, Artery and Cold Support

Arginine is an amino acid found in many foods, including dairy products, meat, poultry, and fish. It plays a role in several important mechanisms in the body, including cell division, wound healing, removal of ammonia from the body, immunity to illness, and the secretion of important hormones.
The body also uses arginine to make nitric oxide (NO), a substance that relaxes blood vessels and also exerts numerous other effects in the body. Based on this, arginine has been proposed as a treatment for various cardiovascular diseases, including congestive heart failure and intermittent claudication, as well as impotence, female sexual dysfunction, interstitial cystitis, and many other conditions. Arginine’s potential effects on immunity have also created an interest in using it as part of an “immune cocktail” given to severely ill hospitalized patients and also for preventing colds.
Requirements/Sources
Normally, the body either gets enough arginine from food, or manufactures all it needs from other widely available nutrients. Certain stresses, such as severe burns, infections, and injuries, can deplete your body’s supply of arginine. For this reason, arginine (combined with other nutrients) is used in a hospital setting to help enhance recovery from severe injury or illness.
Arginine is found in dairy products, meat, poultry, fish, nuts, and chocolate.
Therapeutic Dosages
A typical supplemental dosage of arginine is 2 g to 8 g per day. For congestive heart failure, higher dosages up to 15 g have been used in trials.
Warning: Do not try to self-treat congestive heart failure. If you have this condition, be sure to consult your physician before taking any supplements.
Therapeutic Uses
Small double-blind, placebo-controlled studies suggest that arginine might be helpful for the treatment of several seemingly unrelated conditions that are, in fact, all linked by arginine’s effects on nitric oxide: congestive heart failure, intermittent claudication, angina, impotence, and sexual dysfunction in women.^1-6,8,9,40
Note: The first three conditions in this list are life-threatening. If you have angina, congestive heart failure, or intermittent claudication, do not attempt to treat yourself with arginine except under physician’s supervision.
Arginine has been proposed for use after a heart attack to aid recovery. In one study, arginine did not cause harm and showed potential modest benefit.⁵⁵ However, in another study, arginine failed to prove helpful for treatment of people who had just suffered a heart attack, and possibly increased post-heart-attack death rate.⁵⁶
One preliminary, double-blind study suggests that arginine supplementation might help prevent colds.¹⁰
A small, double-blind, placebo-controlled study suggests that use of arginine (700 mg 4 times daily) may support transdermal nitroglycerin therapy for angina.⁴⁴ Ordinarily, the drug nitroglycerin becomes less effective over time as the body develops a tolerance to it. However, arginine supplements appear to help prevent the development of tolerance.
The results of one controlled (but not blinded) study in women suggest that arginine might help standard fertility therapy for women (specifically, in vitro fertilization) work better.¹⁷ However, studies have not found any benefit in male infertility.^11-16
Weak evidence suggests that arginine might improve insulin action in people with type 2 (adult-onset) diabetes.¹⁸ Nutritional mixtures containing arginine have shown promise for enhancing recovery from major surgery, injury, or illness, perhaps by enhancing immunity.⁵⁷ Highly preliminary evidence suggests that arginine might be worth investigating as a treatment for pulmonary hypertension in people with sickle cell disease.⁵⁰
Conflicting results have been seen in preliminary double-blind studies of arginine for preeclampsia.^51-52,58 Preliminary double-blind studies have failed to find arginine helpful for asthma,⁴⁵ cystic fibrosis,⁵³ interstitial cystitis,⁷ kidney failure,¹⁹ osteoporosis,⁵⁹ or Raynaud’s phenomenon.42 One study found that an arginine-rich food bar did not help relax arteries or thin the blood in people with high cholesterol.⁴⁸
A study of 133 people with intermittent claudication (pain in the legs caused by atherosclerosis) failed to find arginine helpful; in fact, arginine was less effective than placebo, suggesting that it actually increases symptoms to some extent.⁶³ Two earlier studies had reported benefit, but they were small and poorly designed and reported.^64,65
Arginine has been proposed for preventing altitude sickness, but the one reported study found harmful effects (increase in headache) rather than beneficial ones.⁶⁰
What Is the Scientific Evidence for Arginine?
Note: The first three conditions in this section are life-threatening. If you have angina, congestive heart failure, or intermittent claudication, do not attempt to treat yourself with arginine except under physician’s supervision.
Congestive Heart Failure
Three small double-blind, placebo-controlled studies enrolling a total of about 70 individuals with congestive heart failure found that oral arginine at a dose of 5 g to 15 g daily could significantly improve symptoms as well as objective measurements of heart function.^21,22,23
Intermittent Claudication
People with advanced hardening of the arteries, or atherosclerosis, often have difficulty walking because of lack of blood flow to the legs, a condition known as intermittent claudication. Pain may develop after walking less than half a block.
In a double-blind study of 41 individuals, 2 weeks of treatment with a high dose of arginine improved walking distance by 66%; no benefits were seen in the placebo group or a low-dose arginine group.⁴³
Good results were also seen in another study, although its convoluted design makes interpreting the results somewhat difficult.²⁵
Angina
A double-blind study of 25 individuals with angina pectoris found that treatment with arginine at a dose of 6 g per day improved exercise tolerance, but not objective measurements of heart function.²⁶
A double-blind, placebo-controlled crossover trial of 36 individuals with heart disease found that use of arginine (along with antioxidant vitamins and minerals) at a daily dose of 6.6 g reduced symptoms of angina.⁴⁰
Impotence
The substance nitric oxide (NO) plays a role in the development of an erection. Dugs like Viagra increase the body’s sensitivity to the natural rise in NO that occurs with sexual stimulation. A simpler approach might be to raise levels of this substance, and one way to accomplish this involves use of the amino acid L-arginine. Oral arginine supplements may increase NO levels in the penis and elsewhere. Based on this, L-arginine has been advertised as “natural Viagra.” However, there is as yet little evidence that it works. Drugs based on raising NO levels in the penis have not worked out for pharmaceutical developers; the body seems simply to adjust to the higher levels and maintain the same level of response.
Nonetheless, some small studies have found possible evidence of benefit.
In a double-blind trial, 50 men with erectile dysfunction received either 5 g of arginine per day or placebo for 6 weeks.²⁷ More men in the treated group experienced improvement in sexual performance than in the placebo group.
A double-blind crossover study of 32 men found no benefit with 1,500 mg of arginine daily for 17 days.³⁹ However, the lower dose of arginine as well as the shorter course of treatment may explain the discrepancy between these two studies.
Arginine has also been evaluated in combination with the drug yohimbine (as opposed to the herb yohimbe).⁴⁷ A double-blind, placebo-controlled trial of 45 men found that one-time use of this combination therapy an hour or two prior to intercourse improved erectile function, especially in those with only moderate erectile dysfunction scores. Arginine and yohimbine were both taken at a dose of 6 g. Note: Do not use the drug yohimbine (or the herb yohimbe) except under physician supervision, as it presents a number of safety risks.
One study supposedly found that arginine plus OPCs can improve male sexual function, but because the study lacked a placebo group it did not, in fact, find anything at all.⁵⁴
A small, unpublished, double-blind study listed on the manufacturer’s website reported benefits with a proprietary combination of arginine and the herbs ginseng, ginkgo, and damiana, and vitamins and minerals.⁶¹
Sexual Dysfunction in Women
Some postmenopausal women have difficulty experiencing sexual arousal. One small double-blind study of yohimbine combined with arginine found an increase in measured physical arousal among 23 women with this condition.²⁸ However, the women themselves did not report any noticeable subjective effects, suggesting that the effect was slight. In addition, only the combination of yohimbine and arginine produced results; neither substance was effective when taken on its own. Slight benefits were also seen in preliminary double-blind, placebo-controlled trials that evaluated a combination therapy containing arginine, along with the herbs ginseng, ginkgo, and damiana, and vitamins and minerals.^49,62
Interstitial Cystitis
Interstitial cystitis is a condition in which an individual feels like he or she has symptoms of a bladder infection, but no infection is present. Medical treatment for this condition is less than satisfactory.
A 3-month, double-blind trial of 53 individuals with interstitial cystitis found only weak indications that arginine might improve symptoms of interstitial cystitis.29 Several participants dropped out of the study; when this was properly taken into account using a statistical method called ITT analysis, no benefit at all could be proven.
A very small double-blind trial also failed to find evidence of benefit.³⁰
Colds
A 2-month, double-blind study involving 40 children with a history of frequent colds concluded that arginine seemed to provide some protection against respiratory infections.³¹ Of the children who were given arginine, 15 stayed well during the 60 days of the study. By contrast, only 5 of the children who took placebo stayed well, a significant difference.
Nutritional Support in Hospitalized Patients
Several nutritional products that contain arginine as well as other substances have been tried in hospital settings to enhance recovery following major surgery, illness, or injury. These mixtures are delivered enterally, which means through a tube into the stomach. A review of 15 studies, about half of them double-blind and involving a total of 1,557 individuals, found that such products can reduce episodes of infection, time on ventilator machines, and length of stay in the hospital.^32,33
However, because of the many nutrients contained in these so-called immunonutrient mixtures, it is not clear whether arginine deserves the credit.
Safety Issues
There is good evidence that arginine is safe and well tolerated at levels up to 20 g per day,⁶⁵ although minor gastrointestinal upset can occur. However, there are some potential safety issues regarding high-dose arginine. These cautions are based on findings from animal studies and hospital experiences of intravenous administration.
For example, arginine may stimulate the body’s production of gastrin, a hormone that increases stomach acid.³⁴ For this reason, there are concerns that arginine could be harmful for people with ulcers or who take drugs that are hard on the stomach. In addition, a double-blind trial found that arginine (30 g/day) may increase the risk of esophageal reflux (heartburn) by relaxing the sphincter at the bottom of the esophagus.⁴¹
Arginine might also alter potassium levels in the body, especially in people with severe liver disease.³⁵ This is a potential concern for individuals who take drugs that also alter potassium balance (such as potassium-sparing diuretics and ACE inhibitors), as well as those with severe kidney disease. If you fall into any of these categories, do not use high-dose arginine except under physician supervision.
Evidence that arginine can improve insulin sensitivity ³⁶ raises theoretical concerns that, if you have diabetes and take arginine, your blood sugar could fall too low. However, one study suggests that arginine is safe for use by people with stable type 2 (adult-onset) diabetes.³⁷
The amino acid lysine has been advocated for use in oral or genital herpes. According to the theory behind this recommendation, it is important to simultaneously restrict arginine intake. If true, this would tend to suggest that arginine supplements would be harmful for people with a tendency to develop herpes. However, there is no meaningful evidence to support this hypothesis.
Maximum safe doses in pregnant or nursing women, young children, and those with severe liver or kidney disease have not been established.
Interactions You Should Know About
If you are taking:

• Lysine to treat herpes: Arginine might counteract the potential benefit.³⁸
• Drugs that are hard on the stomach (such as nonsteroidal anti-inflammatory medications): Taking high doses of arginine might stress your stomach additionally.
• Medications that can alter the balance of potassium in your body (such as potassium-sparing diuretics or ACE inhibitors): High doses of arginine should be used only under physician supervision.
• Transdermal nitroglycerin: Arginine may help prevent the development of tolerance. (Note: Your doctor’s supervision is essential.)

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Autoimmune Disease and Women

Ann, a lawyer in San Francisco, had been to see her doctor, but felt frustrated. When she described her symptoms—tired all the time, weight loss without trying, and just not feeling “healthy”—her doctor said she needed to relax more, maybe take a vacation. The doctor shrugged off Ann’s concerns, saying she was young and in her prime and that she had nothing to worry about.
When Ann’s symptoms worsened, she went to another doctor recommended by a friend and was diagnosed with lupus, an autoimmune disease. With the cause of her symptoms finally identified, she was able to begin a treatment plan that helped control the symptoms that were upsetting her life.
Difficulty Getting Diagnosed
The term autoimmune disease encompasses more than 80 different, serious chronic illnesses. Many are rare, but as a group they plague more than 20 million Americans.
Ann’s experience is not uncommon. The American Autoimmune Related Disease Association (AARDA) found that more than half of patients with autoimmune diseases had been labeled hypochondriacs or chronic complainers during the earlier stages of their illnesses. This may be due to the nature of the symptoms: they are vague, tend to come and go, and are often hard to describe. Additionally, autoimmune diseases tend to strike women during their childbearing years, when a woman typically looks healthy.
Getting a correct diagnosis may be difficult in the beginning stages, but it is imperative. The inability to quickly identify an autoimmune disease can take a serious toll on a person, both physically and mentally.
Finding the Connection
Researchers do not know why more women suffer from autoimmune diseases. In fact, little is known about what causes autoimmune diseases. It appears that hormones may play a role. The involvement of hormones has been hypothesized because the expression of autoimmune diseases and their symptoms seems to be related to changes in hormone levels.
“No study clearly states that hormones cause autoimmune diseases,” says Virginia Ladd, president and founder of the AARDA, “but a connection between the two is evident. If you look at the number of diagnoses after puberty and before menopause, you see a much higher rate than before or after these events. Also, some diseases suddenly improve during pregnancy, with symptoms re-emerging after delivery, and others may get worse with pregnancy.”
“The research is in its infancy, and although the inter-relationship between hormones and autoimmune diseases is acknowledged, most aspects of this relationship are not clearly understood,” Ladd explains.
Searching for a Cause
The immune system defends the body’s health by fighting foreign invaders. The key to proper functioning of the immune system is its ability to distinguish “self” from “non-self” tissues. Autoimmune disorders occur when the control process is thrown out of whack and the immune system reacts to normal, self body tissue. The body actually attacks its own tissues and can destroy body tissues, change organ function, or cause abnormal organ growth.
Is It Genetic?
Genetics play a role in the development of the disease. Numerous genes are involved and work together to increase a person’s susceptibility. You may inherit genes that make you more likely to get an autoimmune disease. A combination of genes and other factors can trigger an autoimmune disease to start.
Autoimmune diseases tend to cluster in families. Interestingly, though, the clusters manifest as different autoimmune diseases: a mother may have diabetes; a daughter may have lupus; and a grandmother may have rheumatoid arthritis.
Noel Rose, MD, PhD, a professor at Johns Hopkins University and expert in the field of autoimmune diseases, states in a paper presented at an AARDA conference that “genetic components represent something on the order of half of the risks. If you have a genetic predisposition to autoimmunity, you may have two or five times as much chance of developing autoimmunity as someone else.”
Is It Something in the Environment?
There appear to be agents in the environment that trigger the disease or exacerbate symptoms. These agents include:

• Sunlight, which cannot only worsen the symptoms of lupus, but may also bring about the disease
• Silica, which has been found to possibly induce scleroderma
• Iodine, which may aggravate thyroid disease
• Viral infections, which may bring on or heighten certain immune diseases
• Stress and anxiety, which have been shown to increase the severity and frequency of some symptoms

Although researchers believe there may be some association between autoimmune diseases and the environment, the relationship is not clear and much remains to be discovered.
Managing Autoimmune Diseases
Most autoimmune diseases are chronic and few can be cured. Treatment focuses on reducing the severity of the symptoms. In some cases, symptoms may be reduced with steroidal or other anti-inflammatory medicines. With severe diseases, it may be necessary to suppress the immune system with immunosuppressive medicines.
Until effective treatment or preventive measures are discovered, experts say that learning to cope with the disease is the best strategy. Developing coping mechanisms can be challenging and even frightening. You may not only question your own ability to cope but also the ability of those around you.
The AARDA highlights the following two areas on which to focus your coping efforts:
Dealing With Your Doctor
It is important to not be intimidated by the medical profession; your doctor is your partner. Ask questions and fully understand your individual condition and treatment plan. Be an active member in the development of your treatment plan. Never be afraid to get a second opinion.
Dealing With Your Emotions
Mentally, you can expect to feel several different emotions, and it may seem like a roller coaster. The way you handle the emotional cascade is personal—find the way that works for you. It may be helpful to enlist the support of those around you, remembering that you are not alone. In fact, many people find joining a support group very helpful. And, most importantly, give yourself and your family time to adjust, since chronic illnesses have many ups and downs and can be emotionally draining.

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