Arachidonic Acid FAQs Arachidonic acid is one of the body's polyunsaturated fatty acid, more specifically an omega-6 fatty acid. It is found in the phospholipids of cell membranes and is most plentiful in the brain.
What It Is Arachidonic acid can be produced from linoleic acid, hence strictly not an essential fatty acid, albeit it is more powerful in the treatment of essential fatty acid deficiency. It is special in bodybuilding because of its responsibility for providing the signals with which physiological repair can commence after muscle damage brought by extreme weight training.
As such, it is essential to good skeletal muscle growth and, hence, good musculature. It can be found in animal tissue particularly in eggs and fish as well as internal organs like the liver and the brain.
What Its Benefits Are For bodybuilders and athletes, the benefits of arachidonic acid lie in its ability to promote the general anabolic cascade. In a technical sense, it works by improving prostaglandin biosynthesis that, in turn, boosts protein synthesis rates, IGF-1 signaling, androgen receptor levels, lipolysis and vasodilation. Ultimately, protein synthesis happens at a faster rate that improves muscle size and strength as well as muscle definition.
In other words, there are noticeable increases in lean mass, body fat loss, muscle strength and endurance as well as longer-lasting muscle pumps. Of course, actual results will vary in athletes but the beneficial results are similar.
How It Works The science of arachidonic acid can be simplified as: First, cytosolic phospholipase A2 (cPLA2) is activated. Second, arachidonic acid is released into the cells cytoplasm by the cPLA2. Third, the synthesis of prostaglandins initiates the physiological events after intensive weight training including inflammation and vasodilation. Fourth, muscle growth is initiated.
It can be observed that the adage of no pain, no gain in athletes serves a practical purpose. The muscle inflammation and soreness that comes from weight training stimulates optimal muscle growth. Indeed, the greater the amounts of arachidonic acid in muscle tissues, the easier it is to stimulate muscle growth.
It must be noted that arachidonic acid is ideal for athletes and bodybuilders where improved anaerobic performance is necessary (i.e., competitive weightlifting) since it can enhance peak muscle power and muscle endurance. It can also significantly reduce the systemic inflammatory response most common after intensive training.
How to Take It Of course, arachidonic acid can be sourced from animal tissues like fish and eggs. However, for athletes whose arachidonic acid stores are rapidly depleted by intense physical activity, oral supplementation is necessary.
The maximum recommended dosage is 1,000mg daily for a maximum of 50 days, after which a break period of 50 days should be taken. Most manufacturers advise dividing the dosage into 3-4 equal doses in a day, with the capsules taken preferably with meals.
And as arachidonic acid enhances protein turnover, it is highly recommended that protein and calorie intake be increased to approximately 500-1000 calories daily.
What Its Side Effects Are Arachidonic acid is safe to use provided that manufacturer's directions and physician's advice are followed. For some people, side effects like increased soreness in the muscles and joints as well as headaches and nausea are experienced. However, take note that muscle soreness is an indication that tissue healing, repair and growth is happening.
People with sedentary lifestyles and underlying chronic medical conditions are strongly advised to avoid taking arachidonic acid supplementation.
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