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Known as one of the most popular pre-workout supplement ingredients, L-citrulline got its name from the Latin word citrullus - which means watermelon. Speaking of which, watermelon is the natural source of this supplement, although it is also present in foods like peanuts, soybeans and kidney beans.
But what actually is L-citrulline and why is it so special?
What Is L-Citrulline?
Basically, L-citrulline is a substance that is a non-essential amino acid. It is actively found and changed in our kidneys into another amino acid, called L-arginine and a chemical known as nitric oxide. Amazingly important for the heart and blood vessel health, these compounds play an active role in boosting the immune system.
The main effect of L-citrulline is to produce nitric oxide within the body, which is a substance that helps the arteries relax and work better. This significantly improves the blood flow throughout the body and may be helpful for either treating or preventing many diseases.
Most importantly, L-citrulline plays a key role in the urea cycle, a process where the body eliminates toxic byproducts that happen from digesting protein and generation cellular energy. These waste products are converted into a substance called urea, expelled from the body through the urine and sweat.
According to many studies and a lot of research, L-citrulline is a supplement that is able to lower the blood pressure in people who suffer from prehypertension - or act as the early warning sign for high blood pressure. This basically means that in a way, L-citrulline prevents high blood pressure and heart disease.
In other studies, it is shown that L-citrulline, when given to children through vein, is a great way to prevent blood pressure complications after a heart surgery. Since it relaxes the arteries, it is helpful in this manner and ensures a proper blood flow.
L-citrulline is also linked to prevention of erectile dysfunction, however, it does not work as well as Viagra or ED drugs used exclusively for this. Still, it is a safe option to unclog the blood vessels and stabilize the blood pressure.
The studies and results that most concern us, and this guide, are the effects of L-citrulline on muscle growth, athletic performance and how it improves the muscle protein levels while preventing all the side effects.
Before we focus on every single benefit of L-citrulline in detail, let's say a word or two about it as a supplement and the functions that it does.
Why is L-Citrulline Supplementation Common?
There is a lot of buzz going around recently when it comes to citrulline supplementation, most generally in the malic acid salt form. Not only people believe that it is linked to physical performance enhancement and a lot of benefits - the results of supplementation with L-citrulline are seen even in the first months.
Speaking of which, there are four main reasons in which L-citrulline supplements the body:
- • It increases the blood flow
- • It improves the heart health
- • It boosts muscle growth and recovery
- • It increases the endurance
Additionally, L-citrulline is chosen over another popular supplement among athletes - L-arginine. This is mainly due to its ability to be absorbed in a better way and why it makes most of the workouts.
Since L-citrulline is absorbed better than L-arginine, it works better and turns it into the kidneys in a better way. Additionally, it elevates the plasma levels in the form of another amino acid, ornitine, which is also involved in the Urea cycle.
The 5 Greatest Benefits Of L-Citrulline
There are numerous benefits of L-citrulline as a supplement. And even though it is not as popular in the marketplace as creatine, beta-alanine or fish oil, L-citrulline definitely deserves more attention because of its amazing health and performance benefits.
Now, we listed the main benefits of this molecule in a short way above. Which is why we are focusing on them in more detail below.
1. L-Citrulline Improves The Physical Performance
According to research, supplementation with L-citrulline is a great way to improve both the resistance and endurance.
A solid proof for that is one study, where men doing resistance training were supplemented with 8 grams of L-citrulline before their chest workouts. The effects were miraculous - the number of reps they could do after the supplementation with L-citrulline went over 52%. In addition to that, the molecule significantly decreased the muscle soreness after the training.
There are many other studies on L-citrulline and its amazing effects on the physical performance. Generally, about 6 grams of L-citrulline per day are enough to increase the cellular energy production during exercise by 34% for average men and women, which is a significant number having in mind the average physical capacity.
2. L-Citrulline Stabilizes The Heart Health And Prevents Heart Disease
We have mentioned the effects of L-citrulline on arteries above. However, if you are not familiar with arteries...
They are basically blood vessels that flow the blood from the heart to all of the tiny capillary everywhere throughout the body, making sure that the body works with all of its functions. They are the link to every organ, streaming oxygenated blood directly from the heart.
As such, the arteries in our body contract and expand in order to control blood pressure. During this process, it is vital that they retain the ability to do this - because if they get stiff - there may be a potential heart disease, attack or stroke.
Nitric oxide is the main element that maintains the arterial health and function. Since L-citrulline works directly with it, it is proven to reduce blood pressure and keep the arteries flexible, relaxed and working the way they should.
That way, L-citrulline not only helps the arteries, but the entire heart and body as an organism which is a key factor in the overall health.
3. L-Citrulline Helps With Erectile Dysfunction
The ability to influence blood flow makes L-citrulline a direct advantage when it comes to erection. It is proven to give men harder erection and as such prevent erectile dysfunction. Knowing that the arteries and capillary is everywhere throughout the body, L-citrulline plays a key role in stimulating each of them to work to their fullest potential.
Most importantly, L-citrulline prevents erectile dysfunction which is a common disorder nowadays, and it does that with zero side effects.
4. L-Citrulline Reduces Free Radicals (And Therefore The Damage They Cause)
In case you don't know, free radicals are atoms or groups of atoms that can potentially cause damage to the cells in the body. While they are amazingly beneficial in many physiological processes necessary for optimal life, an excessive amount of free radicals leads to faster aging and age dependent diseases including:
- • Cardiovascular diseases
- • Cancers
- • Neurodegenerative disorders
- • Chronic conditions
L-citrulline steps into action by producing free radicals in the right dosage needed. While it is actively involved in the production of free radicals, it also helps the body deal with their excessive amount and reduce them accordingly.
5. L-Citrulline Is The Controller Our Body Needs
There are so many functions that L-citrulline does within the body in terms of control, making it the body's controller. Aside from the arteries and blood flow, the amino acid helps with:
- • Preserving the appropriate nitrogen level
- • Controlling the essential metabolic procedures
- • Preserving the acid-base balance in the body
- • Enhancing the immune system and overall wellness
- • Enhancing the energy levels and assisting in muscle recovery
- • Promotes the manufacturing of the hormone insulin, creatine and human growth hormone
- • Assists in getting rid of ammonia from the muscle cells and liver
- • Detoxifies and helps the body prepare for extensive and severe training
From all of the above mentioned benefits, it is clear that L-citrulline is a great amino acid that is not only used by athletes and bodybuilders - but also people who want to establish a balance in their body.
L-Citrulline As A Supplement: The Two Most Common Forms
If you have decided to get L-citrulline as a supplement right now, you should know that the benefits are endless. However, you should also know that in order to see and feel those benefits, you need to take the right dosage of this supplement.
L-citrulline is basically found in two ways regarding its supplement form:
- • As L-citrulline
- • As citrulline malate
Basically, these two forms are the same with only one difference - the fact that the citrulline malate is L-citrulline combined with malic acid (hence the name), which is a natural substance found in fruits and involved in the creation of cellular energy.
Even though there is not so much information regarding supplementation with malic acid, there have been no strange cases. In fact, in a study with animals, it has shown improved endurance - not to mention the evidence that when combined with magnesium, this acid can treat fibromyalgia and many cardiovascular disorders.
That is why many supplements are labeled as citrulline malate, and why this name has won many hearts over the pure and standard L-citrulline. Still, when it comes to the right dosage, people have many questions.
L-Citrulline And Results: Can They Be Seen In The First Month(s)?
If you don't know what to expect while supplementing yourself with L-citrulline, relax. You are not the only one. In the sea of people who are easily getting excited about this supplement, it is important to note that patience is key.
After all, supplements don't build great muscles and healthy bodies - as much as your dedication to proper training and a balanced diet.
That being said, the most common results from L-citrulline as a supplement that one should expect include improved circulation, endurance, capacity and higher energy - as well as decreased muscle soreness.
In order to help you experience those results - but not overdo your supplementation - it is also important to talk about the side effects of L-citrulline.
Longer Workouts - Less Fatigues And Sore Muscles - Insane Recovery
What happens when consuming L-citrulline is simple. This amino acid accelerates the ammonia clearance as well as the free radicals clearance. By doing this, it postpones the inevitable decrease in muscle pH that happens during intense workouts. As the pH in the muscle drops, it becomes more acidic and the fatigue sets in.
In a study conducted in Spain in 2010, male strength athletes were given L-citrulline. The results were amazing - they were all able to achieve better results in bench press workouts - even up to 50% more repetitions when working to the point of muscular failure.
When it comes to soreness, citrulline is the answer to faster recovery. In another study in Spain, male professional cyclists were given citrulline malate in order to prove that. The results were once again amazing - their illnesses such as upper respiratory infections were gone, all thanks to the increased blood flow and delayed onset of the body's immunosuppressive mechanisms seen after intense exercise.
The citrulline's effects on protein and creatine synthesis were researched in a third study in Spain. The conclusion was simple - this supplement increased the blood arginine levels of the athletes, as well as a wide range of other benefits including elevated protein synthesis and creatine synthesis - as well as more efficiency in utilizing BCAA in the muscles during exercise.
This brings us to a proven conclusion - that L-citrulline and citrulline malate are great for performance, resistance, recovery and no fatigues or sore muscles.
What About The Right Dosage?
If you want to improve your exercise performance, you should take 3 to 5 grams of L-citrulline per day or 6 to 8 grams of citrulline malate per day accordingly.
Optimally, you should ingest citrulline about 15-30 minutes before training - but also during or after training if desired. If the dosage per day is too much for you to take in one go, you can increase it to 15-20 grams split into multiple doses throughout the day. However, make sure to consult with your doctor before doing that.
L-Citrulline & Results
In a Spanish study, male professional cyclists were given citrulline malate to aid in recovery. The results were astonishing - their illnesses such as upper respiratory infections were gone, all thanks to the increased blood flow and delayed onset of the body's immunosuppressive mechanisms seen after intense exercise.
The citrulline's effects on protein and creatine synthesis were researched in another study in Spain. The conclusion was simple - this supplement increased the blood arginine levels of the athletes, as well as a wide range of other benefits including elevated protein synthesis and creatine synthesis - as well as more efficiency in utilizing BCAA in the muscles during exercise.
This brings us to a proven conclusion - L-citrulline and citrulline malate are great for performance, resistance, recovery and no fatigues or sore muscles.
The Side Effects Of L-Citrulline
Ever since its discovery in 1930, there have been no reports about negative side effects regarding L-citrulline and supplementing with it, even with high doses in both men and women. That being said, this supplement is generally safe to use.
However...
The best way to ensure that there are no side effects is to never mix L-citrulline with certain medications including nitrates and drugs, especially ones for erectile dysfunction. As you probably know, it is better to be safe than sorry, so if you are breastfeeding or being pregnant, it's always better to check with your doctor before supplementing yourself with this amino acid.
On another note, an overdose of L-citrulline may potentially trigger some adverse effects, including:
- • interaction with some particular medicine that can reduce the effect or have a bad side effect
- • health conditions for people who have heart issues or cardio troubles
- • a hazardous and abrupt drop in blood pressure
- • potential risk if a woman is pregnant or breastfeeding
So to sum it up, supplementing with L-citrulline is only good when you are playing by the rules. This means that with the right dosage and under the right conditions, this is a supplement that creates no issues. However, the best way is to check with a medical person in case of any special conditions.
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L-Citrulline: Benefits, Side Effects & Dosage
L-citrulline is a dietary amino acid that plays a role in the urea cycle, along with L-arginine and L-ornithine. The body produces it naturally in the liver and intestines from 90 percent L-glutamine. Since it is a non-essential amino acid, one does not have to take it in through their diet. In reasonably high levels, though, it is quite beneficial in improving body function, performance and overall health.
L-citrulline was originally discovered in large amounts in watermelon. It was then named after the Latin word ‘Citrullus’ for watermelon. The amino acid is also present in a few other foods such as squash, pumpkins, cucumbers and melons.
Unlike the majority of amino acids present in the body, L-citrulline is not a building block for proteins. It converts to nitric oxide and L-arginine, which plays a very crucial role in the urea cycle; it helps the body get rid of ammonia and other toxic compounds in the ammonia cycling process. Moreover, it boosts nitric oxide metabolism, which makes it useful in treating erectile dysfunction, especially that caused by athletic activity and high blood pressure.
How it Works
When one ingests L-citrulline, the kidneys convert it to amino acid arginine, which later converts to nitric oxide molecules in a process called nitric oxide synthase. It releases them into the bloodstream, and they circulate in the entire body. These smooth out the cells of the blood vessel walls and ease constriction, effectively leading to vasodilation. This is when the blood vessels widen, causing a reduction in blood pressure.
Nitrogen oxide molecules are attributed with many of the benefits of taking the supplement, such as correcting erectile dysfunction and good heart health.
L-Citrulline and L-Arginine Supplements
As science would have it, L-citrulline supplements are better at producing arginine than L-arginine supplements themselves. The latter only lasts a short time in the body.
Many prefer L-citrulline supplements as the body easily ingests them (especially L-citrulline powder) with no side effects. L-arginase, on the other hand, comes with side effects such as stomach upsets, diarrhea, nausea and vomiting.
When taken together, however, the two produce nitric oxide levels that would not be achieved on their own.
Types of L-Citrulline Supplements
There are two significant types of citrulline:
- • L-citrulline, which is the pure supplement without any additives.
- • Citrulline malate, which is a combination of the amino acid and another compound (malate). It is efficient in energy production, which is why many use it for exercise and athletic activity.
More research is necessary to determine the similarities and differences between L-citrulline versus L-citrulline DL-malate benefits.
L-Citrulline for Blood Pressure
As mentioned earlier, the breakdown process of L-citrulline to L-arginine also produces nitric oxide, which is quite helpful in reducing blood pressure in the body. It works by increasing the dilation of blood vessels, therefore reducing the pressure of blood flow.
Two studies were conducted on 12 young men. The amino acid effectively reduced both systolic and diastolic blood pressure in each of the subjects.
Other studies were conducted on 30 to 40 adults who had high blood pressure or heart conditions. After eight weeks, the researchers found that L-citrulline reduced their blood pressure by five to 15 percent.
Studies in healthy individuals, however, have not shown any significant results. Researchers found little or no changes in individuals participating in the experiments between one to four weeks. Therefore, it remains unclear whether healthy individuals stand to gain this benefit from taking L-citrulline supplements.
Boosts Athletic Performance
Citrulline widens the blood vessels, which improves blood flow. Owing to this property, it has been studied for any benefits it may offer in improving exercise, particularly in strength training and endurance exercise.
Strength Training
These tests used citrulline malate.
Forty-one men were studied for any improvements in weight training on their upper bodies after taking the supplement an hour before their exercise. They were able to increase their normal reps by 53 percent compared to those who were placed on a placebo.
There was also a drastic reduction in muscle soreness (by up to 40 percent) two days after the exercise.
Endurance Exercise
A study observing cyclists found that those taking L-citrulline were able to cycle for up to 12 percent longer before exhaustion, compared to those placed on a placebo.
Generally, just one dose of the supplement does not produce any significant results in endurance exercise. Taking them for one to four weeks will increase the content of oxygen in the muscles without changing the rates of its consumption.
Another study on 30 people with heart failure further proves its potential as an endurance booster. Those who took the supplement before exercise were able to exercise for longer than those placed in placebo.
Erectile Dysfunction
In Italy’s University of Foggia, a study to test the effect of L-citrulline on erectile dysfunction was conducted among 24 men, all past the age of 55. They were all diagnosed with mild erectile dysfunction and split into two groups; one took 1.5g of L-citrulline each day for a month, and the other took a placebo.
At the end of the study, about 50 percent of the men taking the supplement gained normal erections and significantly increased their frequency of sexual intercourse.
Another study in Japan involved three groups of 15-week old rats. When the castrated group took the supplement, their erectile response improved significantly.
Boosts the Immune System
In Spain, a laboratory conducted a study on 17 professional male cyclists to determine the effect of oral L-citrulline on the immune system. The men split into two groups; the first was the control, and the second took doses of the supplement.
Blood samples collected twice after the race showed that the L-citrulline increased the concentration of plasma when taken before the exercise.
It is particularly beneficial as neutrophils, an-infection-fighting type of white blood cells. This experiment, however, only used oral L-citrulline.
L-Citrulline Side Effects
A study to test any possible side effects of L-citrulline was performed on a group of men who were administered with 2g, 5g, 10g and 15g. There were no side effects present in any of them. A follow-up analysis was done on blood samples taken from these subjects, and there were no deviations from the normal body functioning, including the blood pressure.
There have been only a few cases where patients reported mild stomach discomfort after taking the supplement. That aside, it would be safe to say that L-citrulline has no serious health effects.
It has been observed that high levels of the amino acid supplement do not increase arginine levels in the body, which suggests that there is a limit for maximum production of arginine, beyond which there is no significant increase. Scientists advise not taking more than 10g of it.
More research, however, is necessary to confirm the long-term effects of taking the supplement in high doses.
Drug Interactions
It is advisable to avoid L-citrulline if you are taking any of the following medications:
- • Drugs for erectile dysfunction such as Viagra and Levitra
- • Nitrates for heart disease
- • Medicines to treat high blood pressure
- • Any drugs to treat any form of heart disease
Risks
It would be safe to make thorough consultations with a professional health practitioner, or avoid L-citrulline if you are pregnant, breastfeeding or taking any of the medications mentioned above.
Remember to consult your doctor and keep them updated on any supplements you want to take so that he/she can advise you accordingly. Other factors could be important in determining the safety of taking these drugs, such as your medical history, illnesses or even inherited conditions from your family. Also, do not self-diagnose yourself for any condition. Supplements are meant to boost your health and not treat illnesses.
L-Citrulline Dosage and Instructions
These supplements are neither endorsed or regulated by the FDA, which leaves it to the manufacturers to suggest the best dosage for their products.
Research, however, suggests that an average adult should take a dose of 3g to 6g of citrulline per day, and about 8g of citrulline malate. As mentioned earlier, the body has a limit beyond which any additional L-citrulline will not produce any supplemental arginine. This is thought to be 10g, and doses beyond this may not cause any stomach upsets or some of the other side effects experienced with other amino acid supplements. This is probably because L-citrulline in food or supplement is absorbed and processed more quickly than other amino acids.
Here are some recommendations for the following uses:
To Reduce Blood Pressure
The optimal doses would be between 3g and 6g. This, of course, may also depend on other factors such as the severity of hypertension and other drugs one is taking for the same cause. Always consult a doctor before taking it.
To Boost Oxygen Levels in the Muscles
To increase the volume of oxygen in the muscles, it is advisable to take 6g or more for at least a week. This, again, may also depend on several factors, such as the intensity of exercise and physical factors.
L-Citrulline for Bodybuilding
4.5g of citrulline would do just fine for effective performance, and that equals to 8g of citrulline malate.
Erectile Dysfunction
Your doctor should help you work out a suitable dosage. 1,500mg of L-citrulline is recommendable.
Endurance Training
2,400mg of the supplement daily would be useful in reducing fatigue and increasing capacity for exercise before complete exhaustion.
For Heart Failure
As per clinical trials, 3,000 mg of the supplement daily should be sufficient enough to reduce complications that result from heart failure.
The Bottom Line
L-citrulline is a non-essential and non-building amino acid that is found in watermelons and other foods. It is extracted as a supplement and taken for health benefits such as reducing high blood pressure, correcting erectile dysfunction, minimizing complications of heart failure and boosting the immune system. L-citrulline is also essential in increasing oxygen in the muscles, which boosts exercise and athletic performance as well as reducing fatigue and muscle soreness.
While there are no apparent side effects of taking citrulline in both optimal and high doses, the body can only convert up to 10g of it into arginine and nitric oxide. The supplement may interact negatively with drugs such as those for reducing blood pressure and correct heart disorders. Pregnant and breastfeeding women should avoid it or consult with their doctors before taking it.
The FDA does not regulate L-citrulline supplements, and there is no standard dosage. Scientists, however, recommend a dose of between three and six grams daily for an average adult. This, however, may vary depending on the purpose and other factors such as the health of the individual.
Source
Note 1: Endogenous flux of nitric oxide: Citrulline is preferred to Arginine