i had the same problem, so i asked my doc and he advised any multi that is in gel form will absorb rapidly.hard or pressed powder is hard and almost impossible to absorb into the body the amount of time in your system.
arginine helps your body produce nitric oxide. which in turn gives you a fuller feeling when you are lifting,it also increases the blood flow in your muscles.and vascularity more pronounced veins.
yes they have effervescent orange or lemon flavors and they work great:p