Arachidonic acid is so important that it would be wrong not to touch on it. Especially in light of a recent article, the value of which is complemented by Omega-6 fatty acids, directly related to arachidonic acid.
She is so “original” that it is definitely not worth praising or scolding her. On the one hand, it is vital, and on the other...
However, let’s not pull the elephant by the trunk and find out what arachidonic acid is, what its role is in human physiology and where you can “refuel” with it.
What is arachidonic acid
Why replaceable?– Because the body is not too dependent on external sources and produces it itself. True, our own capacities are not 100% enough and we need to know where to get it.
In terms of importance for the body, it is irreplaceable. It is present in almost every “corner” of it, because it is important for the construction of cell membranes. The highest concentration is in the liver, brain, muscles and milk fat.
The importance of feeding babies is now clear breast milk in the first months of life.
Such an inconspicuous and irreplaceable brick of the universe.
The role of arachidonic acid
Considered the most important of all Omega-6s. Prostaglandins and leukotrienes are produced from it - active substances playing important role in physiology.
- Provides muscle growth and recovery, which gives grounds to classify it as an anabolic steroid. And bodybuilders know this.
- Regulates blood circulation, dilation and constriction of blood vessels, vascular and other reactions in areas of inflammation, production of acid and mucus in the stomach.
- Controls inflammation and transmits appropriate signals from cells.
- Participates in kidney function gastrointestinal tract, in ensuring skin health.
Everywhere you look, there is arachidonic acid, the benefits of which lie on the surface.
Arachidonic acid and vitaminF
Together with other “omegas”, it is included in vitamin F, the beneficial role of which, in addition to the above, is reduced to participation in fat and cholesterol metabolism, strengthening the immune system and bones, sperm production and a number of others.
Sources of arachidonic acid
An adult needs up to 10 g of polyunsaturated fats per day fatty acids, of which half should be arachidonic.
By the way, from two units of linoleic acid, a unit of arachidonic acid is synthesized in the body. Their richest source is lard. And this is also why it is so highly valued not only by gourmets, but also by true healthy lifestyle enthusiasts (find out why they love it).
True, you shouldn’t try to get all the Omega-6 from it alone, otherwise you’ll have to eat a quarter of a kilogram of the “fat drug” a day. There is no point in talking about the consequences of such a diet - thickened sides will eloquently indicate them.
- beef liver – 3 grams per kilogram;
- raw eggs – 4 g;
- lamb kidneys – 5 g;
- raw chicken thigh, duck, salmon – 1 g;
- raw chicken and turkey breast, beef - up to 6 g.
There is no need to search for other sources for a long time, because they come to the rescue vegetable oils, rich in linoleic acid (?).
The most rich in Omega-6 oils available – sunflower (66%) and corn (54%). Less than 20 grams of oil per day completely covers our needs.
Although you shouldn’t be too zealous, because an excess will lead to bad consequences.
Excess Omega-6
Here we come to a controversial moment, showing that our hero turns into an anti-hero when there is too much of him.
What are the dangers of an “overdose”:
- thick blood with corresponding bad consequences;
- depression;
- pursuing inflammation and skin rashes.
Conclusions
Too little of it is bad, too much of it is also bad. Only the norm is good.
Your body knows how to use workout-induced inflammation to stimulate muscle strength. However, there is an additive that promotes the effectiveness of this process. Discover the beneficial properties of arachidonic acid and increase your physical performance like the good old days!
Once upon a time, hard-training athletes were almost never seen without one reliable drug on hand. They carried it with them in their gym bag wherever they went, and felt extremely uncomfortable if it was not with them.
It wasn't juice. It wasn't whey protein or creatine. These were NSAIDs, or non-steroidal anti-inflammatory drugs. You may know them by other names, such as ibuprofen and naproxen.
But over time, everything changed. Several studies have found that in people who regularly use anti-inflammatory drugs, the body's response to muscle building as a result of exercise was varying degrees reduced.
It has become clear that our bodies actually require some level of inflammation for muscle growth; without this the potential for increase muscle mass dulls. And while many strength and endurance athletes still use NSAID medications periodically, it's clear that the days of bodybuilders relying on protection from painful inflammation are numbered.
But what athletes need to take away from this article is more than just the idea of “stopping pain medications.” She also raises the question: What if there is a way to strategically or through supplementation trigger the optimal type of inflammation that will lead to muscle growth? This would be ideal for those times when your progress inevitably slows down and you begin to approach the dreaded “plateau” period.
Such an additive exists. It's called arachidonic acid (ARA), and research shows it has enormous potential to become a powerful new tool in the arsenal. sports supplements for modern athletes.
What is arachidonic acid
Arachidonic acid is a fatty acid that is responsible for inflammation processes in muscle tissue. This 20-carbon omega-6 fatty acid is found in muscle cell membranes called sarcolemmas. When muscles are damaged by heavy lifting, enzymes accumulate in the affected area and release ARA from the membranes.
When this happens, ARA is catalyzed by cyclooxygenase and used to form small, localized hormones called prostaglandins, which directly cause the inflammation and pain we experience after exercise. At first glance, this may seem like a negative effect, but, on the other hand, these inflammatory mediators also provoke the body's response to restore muscle tissue and stimulate the synthesis of new proteins, which are supplied to the construction of new muscle cells.
This process is slowed or disrupted if you take NSAIDs. But even if you don't, arachidonic acid levels in muscle tissue inevitably become depleted. Without consuming ARA, you risk eliminating the short-term inflammation needed to build new muscle tissue. For this reason, some researchers believe that ARA deficiency is one of the main factors contributing to the plateau effect in strength training.
We are sure that most people reading this article are familiar with this phenomenon. Remember when you first lifted weights or returned to the gym after a long period of rest, you felt soreness and inflammation after exercise, but as you adapted to the training program and loads, these sensations decreased. Over time, the same thing happens to your results. The level of consumption of arachidonic acid occupies a central place in the degree of development of this process.
Sources of arachidonic acid
Arachidonic acid is not considered an essential fatty acid because the body is able to synthesize it itself from linoleic acid found in the liver. However, this is an ineffective process, and simply increasing your linoleic acid intake, as happens when you take more healthy fats and oils, does not predictably increase ARA levels. While you can get some arachidonic acid from foods such as chicken, eggs, beef and fish, research shows that you can achieve much greater benefits by taking additional supplements that contain it.
Recently, scientists from the University of Tampa, Florida conducted a blind trial of arachidonic acid with a duration of eight weeks. This study had one major difference from previous attempts to study the effects of ARA: it looked at non-intermittent training and supplementation regimens.
People often think that a non-periodic program is a sign of unreliable research, but in this case it was a deliberate move. Other studies on the properties of ARA looked at an intermittent program involving increasing volumes of training, but here the scientists deliberately led the subjects to reach a plateau in their training.
So what happened in the end? After eight weeks of training, the group taking arachidonic acid supplements showed significantly greater gains in muscle mass and strength than the placebo group. ARA supplementation was found to help prevent exercise adaptation, which encouraged inflammation-induced muscle growth to continue beyond normal levels.
Achieving the same muscle growth
Given the above, it would be logical to ask, “Then what benefit can it have for me if I periodize my training?” This is a fair question. Periodization is essential for effective training in the long term, but it is by no means guarantees constant muscle growth and increased strength.
In particular, as athletes become more advanced in training and muscle development, they often quickly reach a ceiling for strength gains and then use various tricks to achieve even a small amount of additional growth.
For this reason, arachidonic acid is likely to be most effective for three types of athletes:
- Athletes who struggle to overcome the plateau effect, even with periodized training.
- Powerlifters who use the pyramid principle to maximize performance on a given day without wanting to lose the gains that form the basis of their pyramid.
- Highly skilled athletes looking for an extra boost to performance and muscle growth.
Have you ever heard experienced strength athletes talk bitterly about their incredible youth achievements? The idea behind arachidonic acid supplementation is that it can help the body experience the dramatic gains in performance that most people tend to think are only found in beginning athletes.
How and in what quantity to take arachidonic acid
Recent research has found that taking 1.5 g of arachidonic acid daily helps improve performance and body composition. The effectiveness of ARA is, by the way, very sensitive to dosage, given the fact that at 1 g per day, similar ergogenic properties of arachidonic acid were not demonstrated in a preliminary study. provide only 250 mg per serving, accordingly it is recommended to increase the dosage.
To date, there hasn't been much research into how arachidonic acid interacts with other supplements. However, it makes sense that you could combine it with supplements that improve recovery, such as HMB (hydroxymethyl butyrate) and BCAA (branched chain amino acids). This way, you can trigger greater effects of arachidonic acid on muscle damage, as well as maximize the body's ability to repair damaged tissue.
Another interesting combination is combining ARA with fish oil. Research shows that omega-3 fatty acids found in fish oil, help release arachidonic acid located in phospholipids, allowing the body to absorb it more quickly at the stage of muscle damage. Omega-3s are also very widely recognized for their anti-inflammatory properties, making them a natural complement to ARAs.
Moreover, newer arachidonic acid supplements often contain small amounts of fish oil to begin with.
But... doesn't inflammation cause pain?
Although arachidonic acid is considered a pro-inflammatory supplement, it may seem that this effect only occurs during and after exercise. But interestingly, ARA supplements actually help reduce inflammatory markers even outside of gym. Additionally, studies did not reveal any significant negative health effects in subjects consuming 1.5 grams of ARA daily for 50 days.
However, it is recommended to avoid consuming arachidonic acid if you have any underlying conditions or injuries that could be aggravated by inflammation. There are also isolated cases of pain in the muscles when taking ARA supplements. Therefore, keep in mind that it is wise to cycle your arachidonic acid intake if the soreness becomes too noticeable or if you have a previous injury.
Conclusion
Of course, in order to firmly establish the ergogenic properties of arachidonic acid, a number of additional studies need to be carried out, but to date, the available results look very promising. Studies have shown that arachidonic acid may be in an efficient way maximizing the body's natural response to training, allowing you to overcome barriers and get a fair maximum return from strenuous sessions in the gym.
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Arachidonic acid is considered beneficial, but its benefits may not be noticeable depending on the foods it is found in. However, first you need to figure out what it is. This acid is of the omega-6 type. And, unlike unsaturated fats related to fat, this substance is not so widely known, although it is very important for the full functioning of the body. Omega-6 fatty acids are among those substances that reduce the risk of arthritis and normalize the functioning of the endocrine system.
They also accelerate the processes of lipolysis (the breakdown of fats into fatty acids) and other metabolic reactions. It is these characteristics of arachidonic acid that make it very popular among bodybuilders, for whom active fat burning is very important, especially before competitions. It is also believed that the body cannot synthesize this acid on its own, although recent research suggests the opposite.
What is arachidonic acid
Arachidonic acid, as mentioned earlier, is an unsaturated omega-6 fatty acid, and is actively used in every part of the body. The most active consumers of this substance are the brain, liver, muscles and, oddly enough, breast milk.
Like any substance actively used by our body, this acid has both benefits and harm, it all depends on the moderation of its use. If we talk specifically about the positive and negative aspects of taking this substance, they are as follows:
Pros
Due to its properties, this substance allows you to actively resist senile dementia, also known as dementia. In addition, research shows that it can significantly reduce the risk of Alzheimer's disease. Even without taking into account these properties, it has a positive effect on brain function, which is especially important during training, due to the fact that physical activity provide negative influence on the nervous system.
Thanks to arachidonic acid, the production of prostaglandins is increased, which allows muscles to grow faster by relieving inflammatory processes. In addition, they play an important role in creating new blood vessels and blood pressure control.
In addition to the above, prostaglandins created by this acid allow muscles to contract and relax. All these factors make it very popular among bodybuilders.
Another of the studied properties of arachidonic acid is its participation in the production of mucous for the gastrointestinal tract. In particular, it helps protect the stomach from the effects of gastric juice itself.
Cons
The body's daily need for this acid is five grams, which is quite a lot, considering that the total number of polyunsaturated acids needed is ten grams. Accordingly, to the disadvantages of this substance, or rather to side effects Associated with excessive use may include insomnia and subsequent fatigue, brittle hair and flaking of the skin. In addition, impaired blood circulation in the brain, heart disease and increased cholesterol levels may develop. In addition, arachidonic acid can stimulate labor, which can cause miscarriage.
Also, with an excess of this acid, they can intensify inflammatory processes. This in itself is not a problem unless you suffer from inflammatory diseases or have not recently had surgery. In addition, arachidonic acid may have a negative effect on people suffering from asthma and other breathing problems.
Where is it contained?
Arachidonic acid can be obtained from a wide variety of foods that contain fat. For example, there is a lot of it in pork, sausage, or chicken, but the highest concentration of this substance is observed in lard. The problem here is that the athletes' diet does not include large quantity fatty foods. If fats begin to predominate, then the gain of so-called dry mass almost stops and the fat layer grows, which is quite difficult to get rid of.
There are several myths that the benefits and harms of arachidonic acid depend on what food it is obtained from, but this is not true. Regardless of where exactly a substance comes from, it has the same characteristics and chemical composition. However, there is one advantage to natural arachidonic acid - it is very difficult to eat enough fat to get a lethal dose of this substance. However, this does not change the fact that natural sources You cannot be poisoned by this substance.
Does it work or not?
So, the main question is whether this acid works or not. If we talk about general condition body, then yes - it works. If we consider it only as an additional drug for athletes, then everything is not so clear. According to reports, athletes who took this acid generally showed better results, such as:
- We took on more weight in training.
- Increased training duration.
- Recovered strength faster.
But the research was too short-lived. In addition, the test group was too small for the study to be considered reliable.
What can be replaced
The myth that the body cannot synthesize this substance itself should be refuted. If necessary, arachidonic acid is synthesized from linoleic acid, known to many athletes. But this substance, indeed, cannot be produced by our body. It is worth noting that linoleic acid is more active, from a biological point of view, than arachidonic acid.
Linoleic acid is much easier to obtain, if only because it is large quantities, found in oil plant origin. In order to receive daily norm of such acids, it is enough to consume twenty to thirty grams of such oils, where it is contained most of all. This is much cheaper, has less impact on weight and does not greatly affect the gain of fat mass.
Conclusion
To summarize the above, arachidonic acid is extremely important for the body and has a positive effect on muscles. However, like other substances, this drug should only be taken under the supervision of a physician and after a detailed medical examination.
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Arachidonic and linolenic acids belong to the group of essential polyunsaturated fatty acids that are of great importance for humans.
They are involved in metabolic processes, preventing obesity, disorders hormonal levels and the appearance of arthritis; Without them, the growth and development of muscles in childhood and adolescence is impossible.
With a deficiency of arachidonic acid, vision weakens, limbs go numb, muscles weaken, and depression may occur.
Polyunsaturated arachidonic acid is of particular importance for bodybuilders and anyone involved in sports.
It activates the regeneration of muscle fibers and therefore is included in most of the most effective complexes for athletes, because our body is capable of producing it only in insufficient quantities.
What foods contain arachidonic acid?
Arachidonic acid is obtained mainly from pork, liver, brain, domestic and wild poultry, eggs and milk fat, where it is especially abundant.
At the same time, it is necessary to ensure that the diet is balanced, otherwise, due to excess fat, overweight. IN sports nutrition The lack of arachidonic acid is usually compensated by dietary supplements.
Biological role of arachidonic acid
Its biological role is ambiguous: on the one hand, the benefits are undeniable, but on the other hand, it can cause harm if used incorrectly.
TO beneficial properties arachidonic acid include:
- participation in the synthesis of prostaglandins;
- prevention of excess production hydrochloric acid in the gastrointestinal tract;
- increased production of mucus, which protects against stomach ulcers and gastric bleeding;
- stimulating the growth and restoration of muscle fibers;
- increasing local testosterone content in the body;
- improvement of blood clotting;
- increased sensitivity to insulin;
- brain protection and nerve cells from aging;
- prevention of senile dementia, as well as Alzheimer's disease;
- improving brain functioning, especially with long-term power loads.
Contraindications
Harm due to the intake of arachidic acid or supplements with it can only occur if the intake occurs uncontrolled, without the prescription of a specialist. At high blood pressure, cardiovascular failure, arthritis, its use is excluded.
Contraindications are also:
- oncological diseases;
- bronchial asthma;
- excess cholesterol levels;
- an increase in the size of the prostate gland;
- irritable bowel syndrome;
- pregnancy and lactation.
Arachidonic acid in high concentrations is toxic and can cause serious poisoning (up to fatal outcome) even with a single dose.
Due to a slight excess of the dosage, you may experience a feeling of fatigue, insomnia, increased fragility of nails and hair, skin rashes (allergies) and peeling, and an increase in cholesterol levels. The appearance of these symptoms is grounds for discontinuation of use.
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How is arachidonic acid beneficial for athletes?
Perhaps the most important function of this acid for athletes, especially bodybuilders, is its participation in the synthesis of prostaglandins. These are physiologically active substances, the formula of which consists of a twenty-membered carbon chain.
Prostaglandins play a big role in bodybuilding and intense sports training:
- ensure muscle function by contracting/relaxing muscle fibers during exercise;
- participate in regulating the lumen of the vessel bed;
- stimulate the creation of new blood vessels;
- monitor blood pressure;
- help reduce inflammation in the muscles, reduce severe pain in them.
Arachidonic acid preparations effectively reduce muscle pain, they are indispensable for restoring damaged fibers and building new ones, without which gaining muscle mass is impossible. That is why it is included in most gainers intended for bodybuilders.
Arachidonic acid- omega-6 unsaturated fatty acid. For some animals it is indispensable, for example for cats. Human body can independently synthesize it from the essential omega-6-unsaturated linoleic acid.
Properties
Arachidonic acid is a colorless oily liquid, easily oxidized by atmospheric oxygen.
Biochemical significance
As a lipid, arachidonic acid is present in the brain, liver, and milk fat of mammals. In adrenal phospholipids, arachidonic acid makes up about 20% of the total fatty acids. The plasma (outer) membrane of hepatocytes (liver cells) contains 11% of arachidonic acid, and the outer and inner membranes of hepatocyte mitochondria contain 15.7% and 18.5% of the total fatty acids, respectively. When hydrogenated, arachidonic acid forms arachidic acid, found in the oils of legumes, particularly peanuts. Arachidonic acid metabolites are endogenous ligands of cannabinoid receptors. The most important of these are the products of non-oxidative metabolism of arachidonic acid, arachidonylethanolamide (anandamide) and 2-arachidonylglycerol (2-AG). Both compounds function as a neuromodulator and neurotransmitter and are endogenous cannabinoids.
Application in agriculture
Proposed and tested as an effective additive to chemical plant protection products against agricultural pests and weeds. When arachidonic acid is added to known herbicides in an amount of 0.1-20.0 mg/ha of planting or 0.5-10000.0 mg/t of seed, a significant reduction in the inhibitory effect of various herbicide compositions on the development of agricultural plants and an increase in vegetable yields has been established. and grain crops by 25%, reducing the accumulation of toxic substances in plants and soil, and their migration. The rate of decomposition of toxic substances in plants increased by 2.2 times, and in soil by 1.9 times, compared with a similar preparation that did not contain arachidonic acid.
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Excerpt characterizing Arachidonic acid
While the Rostovs were dancing the sixth anglaise in the hall to the sounds of tired musicians out of tune, and the tired waiters and cooks were preparing dinner, the sixth blow struck Count Bezukhy. The doctors declared that there was no hope of recovery; the patient was given silent confession and communion; they were making preparations for the unction, and in the house there was the bustle and anxiety of expectation, common at such moments. Outside the house, behind the gates, undertakers crowded, hiding from the approaching carriages, awaiting a rich order for the count's funeral. The Commander-in-Chief of Moscow, who constantly sent adjutants to inquire about the Count’s position, that evening himself came to say goodbye to the famous Catherine’s nobleman, Count Bezukhim.The magnificent reception room was full. Everyone stood up respectfully when the commander-in-chief, having been alone with the patient for about half an hour, came out of there, slightly returning the bows and trying as quickly as possible to pass by the gazes of doctors, clergy and relatives fixed on him. Prince Vasily, who had lost weight and turned pale during these days, saw off the commander-in-chief and quietly repeated something to him several times.
Having seen off the commander-in-chief, Prince Vasily sat down alone on a chair in the hall, crossing his legs high, resting his elbow on his knee and closing his eyes with his hand. After sitting like this for some time, he stood up and with unusually hasty steps, looking around with frightened eyes, walked through the long corridor to the back half of the house, to the eldest princess.
Those in the dimly lit room spoke in an uneven whisper to each other and fell silent each time and, with eyes full of question and expectation, looked back at the door that led to the dying man’s chambers and made a faint sound when someone came out of it or entered it.
“The human limit,” said the old man, a clergyman, to the lady who sat down next to him and naively listened to him, “the limit has been set, but you cannot pass it.”
“I’m wondering if it’s too late to perform unction?” - adding the spiritual title, the lady asked, as if she had no opinion of her own on this matter.
“It’s a great sacrament, mother,” answered the clergyman, running his hand over his bald spot, along which ran several strands of combed, half-gray hair.
-Who is this? was the commander in chief himself? - they asked at the other end of the room. - How youthful!...
- And the seventh decade! What, they say, the count won’t find out? Did you want to perform unction?
“I knew one thing: I had taken unction seven times.”
The second princess just left the patient’s room with tear-stained eyes and sat down next to Doctor Lorrain, who was sitting in a graceful pose under the portrait of Catherine, leaning his elbows on the table.
“Tres beau,” said the doctor, answering a question about the weather, “tres beau, princesse, et puis, a Moscou on se croit a la campagne.” [beautiful weather, princess, and then Moscow looks so much like a village.]
“N"est ce pas? [Isn’t that right?],” said the princess, sighing. “So can he drink?”
Lorren thought about it.
– Did he take the medicine?
- Yes.
The doctor looked at the breget.
– Take a glass of boiled water and put in une pincee (with his thin fingers he showed what une pincee means) de cremortartari... [a pinch of cremortartar...]
“Listen, I didn’t drink,” the German doctor said to the adjutant, “so that after the third blow there was nothing left.”
– What a fresh man he was! - said the adjutant. – And who will this wealth go to? – he added in a whisper.
“There will be a okotnik,” the German answered, smiling.
Everyone looked back at the door: it creaked, and the second princess, having made the drink shown by Lorren, took it to the sick man. The German doctor approached Lorren.
- Maybe it will last until tomorrow morning? - asked the German, speaking bad French.
Lorren, pursing his lips, sternly and negatively waved his finger in front of his nose.
“Tonight, not later,” he said quietly, with a decent smile of self-satisfaction in the fact that he clearly knew how to understand and express the patient’s situation, and walked away.
Meanwhile, Prince Vasily opened the door to the princess’s room.
The room was dim; only two lamps were burning in front of the images, and there was a good smell of incense and flowers. The entire room was furnished with small furniture: wardrobes, cupboards, and tables. The white covers of a high down bed could be seen from behind the screens. The dog barked.
- Oh, is it you, mon cousin?
She stood up and straightened her hair, which had always, even now, been so unusually smooth, as if it had been made from one piece with her head and covered with varnish.
- What, did something happen? – she asked. “I’m already so scared.”
- Nothing, everything is the same; “I just came to talk to you, Katish, about business,” said the prince, wearily sitting down on the chair from which she had risen. “How did you warm it up, however,” he said, “well, sit here, causons.” [let's talk.]
– I was wondering if something had happened? - said the princess and with her unchanged, stone-stern expression on her face, she sat down opposite the prince, preparing to listen.
“I wanted to sleep, mon cousin, but I can’t.”
- Well, what, my dear? - said Prince Vasily, taking the princess’s hand and bending it downwards according to his habit.
It was clear that this “well, what” referred to many things that, without naming them, they both understood.
The princess, with her incongruously long legs, lean and straight waist, looked directly and dispassionately at the prince with her bulging gray eyes. She shook her head and sighed as she looked at the images. Her gesture could be explained both as an expression of sadness and devotion, and as an expression of fatigue and hope for a quick rest. Prince Vasily explained this gesture as an expression of fatigue.
“But for me,” he said, “do you think it’s easier?” Je suis ereinte, comme un cheval de poste; [I'm as tired as a post horse;] but still I need to talk to you, Katish, and very seriously.