Citrulline, a versatile amino acid, plays a crucial role in bolstering overall health and enhancing workout performance. Although it isn’t classified as an essential amino acid, it has remarkable health benefits. Consuming foods rich in L-citrulline can lead to improvements in blood circulation, oxygen intake, and muscle growth among other valuable effects.
But what exactly is L-citrulline, and how does it contribute to your well-being? Continue reading to unveil the essentials of this amino acid, including its multitude of advantages and effective methods to increase your intake.
What is citrulline?
Citrulline was first identified from watermelon in 1914 and formally classified in 1930. This amino acid is integral to the urea cycle, facilitating the excretion of ammonia through urine. Similar to alanine, arginine, and glycine, citrulline is considered non-essential, which means your body can synthesize it.
You can enhance your levels through various foods and supplements, maximizing its health advantages. Citrulline enhances blood circulation by dilating arteries, helping to lower blood pressure and elevate nitric oxide levels in the body. Through its conversion to arginine, citrulline is essential in promoting healthy circulation.
Due to its positive effects on blood flow, it’s associated with numerous health benefits, including lowered blood pressure, reduced erectile dysfunction symptoms, and improved oxygen uptake during workouts.
L-citrulline vs. L-arginine
What are the key differences between arginine and citrulline?
While both citrulline and arginine are non-essential amino acids vital for health, citrulline converts into arginine, which subsequently produces nitric oxide for enhanced circulation. Their similarities lead to their frequent pairing in supplements aimed at treating conditions related to high blood pressure and erectile dysfunction.
Notably, studies indicate that citrulline supplementation may elevate arginine levels more efficiently than direct arginine intake. Research highlights that citrulline is particularly well-absorbed when taken orally, making it an effective choice.
Many supplements combine both amino acids to address issues like hypertension and impotence. However, ongoing research is needed to confirm the most effective dosages for various conditions, including timing—whether pre- or post-meal or pre-bedtime.
L-citrulline benefits
1. Helps balance blood pressure
Research shows a strong link between L-citrulline and blood pressure management. Studies indicate that citrulline can enhance endothelial cell function and act as a natural nitric oxide booster. In particular, one study from Japan demonstrated that citrulline supplements improved endothelial dysfunction and reduced arterial oxidative stress.
2. May help treat erectile dysfunction
As a common issue, erectile dysfunction can stem from both physical and emotional sources. Due to its blood flow-enhancing properties, citrulline is increasingly viewed as a natural alternative to prescription medications for erectile dysfunction. Research from Italy revealed that L-citrulline improved various symptoms in participants after one month of use.
3. Supports muscle growth
Amino acids are vital for muscle development, and citrulline is no different. It stimulates muscle protein synthesis, contributing to protein balance within the body. A study from Mallorca showcased how L-citrulline malate augmented the use of branched-chain amino acids during exercise, boosting levels of human growth hormone, which is instrumental for developing muscle strength.
4. Can enhance exercise performance
Research suggests that citrulline may improve oxygen utilization in muscles, providing significant benefits for physical activities. A study published in the Journal of the International Society of Sports Medicine found that L-citrulline improved performance in cyclists while reducing exhaustion and enhancing concentration immediately following workouts.
5. May hold antidepressant effects
Recent studies hint that citrulline could play a role in mood balance through its influence on nitric oxide production. Individuals diagnosed with major depressive disorder often display lower levels of this amino acid, potentially limiting nitric oxide synthesis. By acting as a precursor to arginine, citrulline may help restore endothelial health tied to mood regulation.
6. Helps maintain healthy blood sugar levels
Supplementing with citrulline may enhance blood sugar control through various pathways. A study involving participants with type 2 diabetes noted significant reductions in fasting glucose and insulin levels after adding L-citrulline to their regimen for eight weeks.
7. May assist those with sickle cell disease
One promising benefit of L-citrulline is its potential application for patients with sickle cell disease. A clinical trial demonstrated improvements in plasma arginine levels and reductions in elevated white blood cell counts detrimental to health in these individuals. The effectiveness is likely tied to its role in promoting vasodilation, which can alleviate inflammation.
Food sources
Incorporating citrulline-rich foods into your diet can be simple. The following are excellent sources:
- Watermelon
- Bitter gourd
- Onions
- Garlic
- Nuts
- Chickpeas
- Liver
- Peanuts
- Salmon
- Pumpkin
- Cucumbers
- Gourds
- Squash
- Melons
How to add to diet
There are various enjoyable methods to incorporate these nutrient-dense foods into your meals. Consider blending them into smoothies, salads, or stir-fries for added flavor and health benefits.
Supplements and dosage
Two prevalent forms of citrulline supplements exist: L-citrulline and citrulline malate.
What’s the difference between L-citrulline and citrulline malate?
The main distinction is that L-citrulline consists solely of citrulline, while citrulline malate contains both L-citrulline and DL-malate, the latter of which aids energy production during workouts.
How much citrulline should you take a day, and when should you take it?
The dosage of L-citrulline varies based on the specific supplement and the health condition being addressed. Studies generally recommend 3 to 5 grams daily of L-citrulline powder, whereas citrulline malate is often taken in higher doses—between 6 to 8 grams for optimal effects.
For erectile dysfunction, dosages might be lower, ranging from 1.5 to 3 grams a day. It’s commonly advised to take citrulline malate approximately an hour before exercise for enhanced recovery and endurance. For other conditions, splitting the dosage throughout the day with meals may be beneficial.
Risks, side effects, and interactions
Generally considered safe, L-citrulline is well-tolerated with few reported side effects. A study highlighted that even doses up to 15 grams daily were manageable for participants. However, pregnant or breastfeeding women should avoid supplementation.
Additionally, caution is warranted for individuals on medications like nitrates for heart-related issues, as these can cause dangerously low blood pressure when combined with citrulline. Always consult a healthcare provider before beginning supplementation, especially if you have underlying health issues.
Frequently asked questions
What is L-citrulline good for?
L-citrulline is highly regarded for promoting healthy blood flow, enhancing exercise performance, and supporting cardiovascular function due to its ability to boost nitric oxide levels. This function aids in blood vessel dilation, improving muscle oxygenation and recovery.
Is L-citrulline effective for erectile dysfunction?
Research indicates that L-citrulline may offer benefits for mild to moderate erectile dysfunction due to its ability to increase nitric oxide and improve circulation to the pelvic area. While it isn’t a substitute for prescription medications, it can serve as a natural adjunct for enhanced performance.
Is it safe to take L-citrulline daily?
For most individuals, daily consumption of L-citrulline at recommended dosages is safe. Typical studies use between 2,000 and 6,000 milligrams daily. Individuals with cardiovascular conditions or those taking related medications should consult their healthcare provider before regular use.
What happens with daily L-citrulline intake?
Regular intake may lead to improved blood circulation, enhanced workout performance, better recovery, and overall improved vascular function. Many users report increased stamina and decreased muscle soreness due to enhanced blood flow.
Which is better, L-arginine or L-citrulline?
L-citrulline is often regarded as more effective than L-arginine for promoting nitric oxide production due to its superior absorption properties. This means it can boost blood flow and improve performance more reliably than L-arginine alone.
Is L-citrulline beneficial for testosterone levels?
While L-citrulline does not directly boost testosterone, it may support male performance through improved circulation and enhanced workout capacity, contributing to overall hormonal balance.
What are the potential drawbacks of citrulline?
Citrulline is typically well-received but can lead to digestive discomfort in some individuals, especially at higher doses. It’s also important to be cautious with blood pressure medications since citrulline amplifies blood flow. Starting at lower doses is advisable to minimize any side effects.
Does citrulline improve muscle pumps?
Indeed, one of the notable effects of citrulline is the enhanced muscle “pump” experienced during workouts, attributed to its ability to boost nitric oxide production, thereby increasing blood flow to active muscle groups.
How long does it take for L-citrulline to exhibit effects?
Effects are typically felt within 30 to 60 minutes, particularly for exercise benefits. For other health effects, consistent daily use for several weeks may provide the best results.
Can citrulline be taken on an empty stomach?
Yes, L-citrulline is generally well-tolerated when taken on an empty stomach and may be absorbed more efficiently this way. However, those with sensitive digestive systems might prefer taking it with food.
Final thoughts
- L-citrulline is a vital non-essential amino acid contributing to several health aspects.
- Converted to arginine, it aids nitric oxide production, promoting blood vessel relaxation and circulation.
- Key benefits include enhanced muscle growth, improved exercise performance, and potential reduction in erectile dysfunction symptoms.
- While generally safe, those on specific medications should consult with their healthcare provider before supplementation.
