AAKG
Also known as: AAKG, arginine alpha-ketoglutarate, Arginine alpha-ketoglutarate
Overview
Arginine alpha-ketoglutarate (AAKG) is a salt formed from the semi-essential amino acid L-arginine and alpha-ketoglutaric acid, a key intermediate in the Krebs cycle. Primarily used as a sports supplement, AAKG aims to enhance exercise performance, increase nitric oxide production for vasodilation, and support muscle recovery. It is also investigated for its potential in treating erectile dysfunction. While L-arginine is naturally found in dietary proteins, AAKG is believed to offer improved absorption and stability compared to L-arginine alone, potentially leading to better nitric oxide bioavailability. The research on AAKG specifically is moderate, with much of its purported efficacy extrapolated from extensive studies on L-arginine.
Benefits
AAKG provides L-arginine, which has demonstrated several evidence-based benefits. L-arginine supplementation significantly improves aerobic performance, particularly in tests below VO2 max, with a large effect size (Hedges’ g = 0.84). It can also increase maximal oxygen uptake (VO2 max) in healthy individuals. Furthermore, L-arginine has shown significant improvement in erectile function for individuals with mild to moderate erectile dysfunction, with an odds ratio of 3.37 for improvement and positive effects on various subdomains of the International Index of Erectile Function (IIEF). While less consistent, higher doses may offer potential improvements in anaerobic performance. These benefits are most relevant for adults engaged in aerobic or strength training, and patients with mild to moderate ED. The clinical significance of these effects is moderate to large, depending on the specific dose and population, with benefits observed both acutely (60-90 minutes before exercise) and chronically over weeks.
How it works
AAKG functions primarily by supplying L-arginine, which serves as a crucial substrate for nitric oxide synthase (NOS) enzymes. This enzymatic action leads to an increased production of nitric oxide (NO) within the body. Nitric oxide is a potent vasodilator, meaning it relaxes and widens blood vessels, thereby improving blood flow. This enhanced blood flow facilitates better oxygen and nutrient delivery to working muscles, supporting improved exercise performance and muscle metabolism. Additionally, alpha-ketoglutarate, the other component of AAKG, is an intermediate in the Krebs cycle, playing a role in cellular energy metabolism. AAKG is thought to offer superior bioavailability compared to free L-arginine, though specific pharmacokinetic data are limited.
Side effects
AAKG is generally considered safe when taken at typical supplemental doses, with adverse effects being rare and mild. No consistently reported common side effects (>5%) have been identified. Uncommon side effects (1-5%) may include mild gastrointestinal discomfort. Severe adverse events (<1%) have not been reported in controlled trials. However, due to its vasodilatory effects, AAKG has potential interactions with certain medications. It should be used with caution by individuals taking antihypertensives or PDE5 inhibitors, as it may potentiate their blood pressure-lowering effects. Individuals with pre-existing low blood pressure should also exercise caution. There is insufficient data regarding the safety of AAKG for pregnant or breastfeeding women, and its use is generally advised against in these populations.
Dosage
For L-arginine, the minimum effective dose is approximately 3 grams per day. For AAKG, doses should provide an equivalent arginine content; for example, 1000 mg of AAKG contains approximately 544 mg of arginine. Optimal dosage ranges for L-arginine, which AAKG provides, include acute doses of 0.15 grams per kilogram of body weight, or chronic daily doses of 10–12 grams. The maximum safe dose for L-arginine is considered to be up to 24.8 grams per day, though higher doses have not been extensively studied. For acute effects, AAKG is typically taken 60–90 minutes before exercise. For chronic benefits, supplementation over several weeks may be necessary. AAKG is commonly available in powder or capsule forms, with standardization for arginine content being important. Co-ingestion with antioxidants may enhance NO bioavailability, and food intake might influence absorption.
FAQs
Is AAKG more effective than L-arginine alone?
Limited direct evidence exists. AAKG may offer improved stability and absorption compared to L-arginine, but its clinical superiority is not definitively proven.
Is it safe for daily use?
Yes, AAKG is generally considered safe for daily use within recommended dosage ranges. Adverse effects are rare and typically mild.
When should I take AAKG?
For acute effects, it's typically taken 60–90 minutes before exercise. For chronic benefits, it can be taken daily as part of a regular supplement regimen.
How soon will I see results from AAKG?
Acute effects, such as improved blood flow, may be noticed within an hour. Chronic benefits, like enhanced performance, may require several weeks of consistent use.
Does AAKG help with muscle growth?
Direct evidence for AAKG promoting muscle growth is limited. Its primary benefits are related to improved blood flow and exercise performance, which can indirectly support muscle development.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7282262/ – This systematic review and meta-analysis found that L-arginine supplementation significantly improved aerobic performance, particularly in tests below VO2 max, with a large effect size. It also noted that higher doses were often required for anaerobic effects. The study highlighted high heterogeneity among included trials but maintained a robust methodology.
- https://f1000research.com/articles/10-1072 – This systematic review examined the effects of acute L-arginine supplementation on strength performance. It reported mixed results, with some studies showing improvements while others did not. The review noted limitations such as small sample sizes and heterogeneity across studies, indicating conflicting evidence for acute strength benefits.
- https://pubmed.ncbi.nlm.nih.gov/30770070/ – This systematic review and meta-analysis of 10 RCTs concluded that L-arginine supplementation significantly improved erectile function in patients with mild to moderate erectile dysfunction. It demonstrated a notable improvement in IIEF scores and a high odds ratio for overall improvement, despite moderate heterogeneity among studies.
- https://physoc.onlinelibrary.wiley.com/doi/10.14814/phy2.14739 – This meta-analysis investigated the impact of L-arginine supplementation on maximal oxygen uptake (VO2 max) in healthy adults. It concluded that L-arginine supplementation can increase VO2 max, suggesting a positive effect on aerobic capacity. The study acknowledged limitations due to the limited number of included studies and small sample sizes.
- https://vkm.no/download/18.645b840415d03a2fe8f26066/1502798687898/Risk+assessment+of+%22other+substances%22+-+L-arginine+and+arginine+alpha-ketoglutarate.pdf – This risk assessment report evaluated the safety of L-arginine and AAKG. It noted that AAKG doses typically provide less arginine than standard L-arginine supplements and deemed L-arginine safe up to approximately 24.8 grams per day. The report highlighted the lack of direct clinical trials specifically on AAKG, leading to a conservative safety assessment based largely on L-arginine data.
Supplements Containing AAKG
Clean Post Workout Strawberry Lemonade Flavor
Trace Minerals Research
Maximum Pump Extreme Grape Blast
IML IronMag Labs
Maximum Pump Extreme Watermelon
IML IronMag Labs
Clean Pre Workout Raspberry Lemonade Flavor
Trace Minerals Research
Clean Post Workout Strawberry Lemonade Flavor
Trace Minerals Research