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Science & Research

3 g Arginine + 500 mg Vitamin C: Testosterone Ya Ƙaru da Kashi 26 % a Maza Masu Juyi

Dr. Gymbro · · 4 min read
#testosterone #supplements #bodybuilding #nitric oxide #arginine #vitamin c #vo2max

3 g Arginine + 500 mg Vitamin C: Testosterone Ya Ƙaru da Kashi 26 % a Maza Masu Juyi

Takaitaccen Bayani: Arginine an dade ana ɗauka a matsayin abin da ke ƙara nitric oxide, amma ba a samu tasiri mai ƙarfi ba sai da sabon gwaji da ya haɗa shi da Vitamin C. A cikin maza masu gina jiki 50, an ba su 3 g na L‑arginine (an raba zuwa kashi uku) da 500 mg na Vitamin C na tsawon kwanaki 45, kuma hakan ya haifar da ƙaruwa sosai a matakin testosterone da VO2max idan aka kwatanta da placebo, yayin da kitse a jiki ya ragu. Hormone na growth, cortisol, da balans na nitrogen ba su nuna bambanci mai ma'ana ba tsakanin ƙungiyoyi. Wannan haɗin yana da araha, amma sakamakonsa ya fito ne daga gwaji guda ɗaya da aka gudanar a ƙananan mutane, kuma ƙaruwa a testosterone ba ta nufin ƙaruwa a tsoka ba.

Arginine ta shahara a dakin motsa jiki a matsayin "nitric oxide booster" don samun manyan pumps da ƙara ƙarfin aiki. Sai dai binciken da aka yi a kan ‘yan wasa masu horo ba su tabbatar da wannan ba. Gwaji na ƙarshe da aka gudanar a cikin tsari na randomized, double‑blind ya ba da sabon haske: haɗa arginine da Vitamin C mai araha da kuma shirin horo mai tsari. A maza masu gina jiki 50, an ga ƙaruwa a testosterone da VO2max.

Menene Gwajin Ya Nuna?

  • VO2max – ya tashi kusan 10 % (p < 0.001).
  • Testosterone a Jini – ya karu da kashi 26 % (p < 0.001).
  • Kiba, BMI, da kitse a jiki – duk sun ragu sosai (p < 0.001).

Wannan na nufin haɗin arginine + Vitamin C na iya inganta ƙarfin zuciya da rage kitsen jiki, amma ba a ba da cikakken bayani kan canjin ƙarfi ko ƙarin lean‑mass ba.

Tsarin Gwaji

  • Manazarta: Athar da ƙungiyarsa, Journal of Diabetes and Metabolic Disorders, 2026.
  • Masu halarta: Maza masu gina jiki 50, matsakaicin shekaru 24.
  • Rukuni na Magani: 3 g L‑arginine (raba zuwa 1 g sau uku a rana) + 500 mg Vitamin C a kowace rana, tsawon kwanaki 45.
  • Rukuni na Sarrafawa: Placebo (starch).
  • Horo: Shirin horo mai haɗa motsa ƙarfi da cardio (mintuna 20 na cardio, sau uku a mako) a dukkan rukuni.

Dukkan kayan gwajin suna samuwa a ko’ina, kuma auna su ba shi da wahala.

Abubuwan Da Ba Su Canza Ba

  • Growth hormone (GH): Ba a sami bambanci mai ma'ana ba.
  • Cortisol: Ba a ga canji ba.
  • Balans na nitrogen: An samu raguwa a urea nitrogen a fitsari, amma ba a ga tasirin gaba ɗaya a metabolism na protein ba.
  • Glucose da lipids: Binciken bai fitar da sakamako a kan waɗannan ba.

Ƙalubale Da Iyaka

  1. Gwani guda ɗaya: Binciken ya fito ne daga Iran, ba a samu kwafi daga sauran ƙasashe ba.
  2. Lokaci da adadi: Maza 50 na shekaru 20‑30 kawai, tsawon 45 kwana – ba a san tasirin dogon lokaci ba.
  3. Rukuni na Vitamin C kaɗai ko arginine kaɗai: Rashin waɗannan rukunin yana nufin ba za a iya tantance ko haɗin ne ya fi tasiri ba.
  4. Hormone ≠ hypertrophy: Ƙaruwa a testosterone ba lallai ne ta haifar da ƙaruwa a tsoka ba; ba a ba da bayanin ƙarfi ko lean‑mass ba.
  5. Horo mai tsari: Sakamakon an gani ne tare da shirin horo na ƙarfi da cardio, don haka ba za a iya ɗauka ya aiki kai tsaye ba tare da irin wannan horo ba.

Yadda Za Ka Yi Amfani Da Haɗin

Idan kana son gwada, ka bi wannan hanya:

  1. Rana: Ka ci 1 g L‑arginine sau uku a rana (jimla 3 g).
  2. Vitamin C: Ka sha 500 mg a kowace rana.
  3. Horo: Ka ci gaba da shirin horo na ƙarfi da cardio kamar yadda gwajin ya tsara.

Wannan ya fi dacewa ga masu lifters da ke son inganta VO2max da rage kitse, ko kuma ga masu “cutting” da ke neman ci gaba da motsa jiki ba tare da ƙara nauyi ba. Ba shi da fa'ida ga waɗanda ke son ƙara nauyi ko ƙarfi kawai.

Lura: Idan kana da wata cuta (kamar hawan jini, sukari, ko wasu magunguna), ka tuntuɓi likita kafin ka fara shan arginine ko Vitamin C.

Kammalawa

Haɗin 3 g arginine + 500 mg Vitamin C na iya zama dabarar da ta dace ga masu gina jiki da ke son ƙara VO2max da rage kitsen jiki, amma ya kamata a yi la’akari da iyakokin wannan bincike – gwaji guda ɗaya, adadi ƙarami, babu rukunin “kawai”. Kada a manta cewa horo, abinci mai gina jiki, da barci su ne tubalan ci gaba.

Source

Athar et al. The combined effect of L‑arginine and Vitamin C supplementation on nitrogen balance, body composition, maximal oxygen uptake, and anabolic‑catabolic hormones in male bodybuilders: A randomized double‑blind clinical trial. Journal of Diabetes and Metabolic Disorders, 2026. DOI: 10.1007/s40200-026-01987-4 | PubMed

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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