August 2, 2024
Madhura Mohan
Benefits Of L-Citrulline – Dosage & Side Effects
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here’s no end to supplements in the fitness world, and if you’ve tried many supplements that promise impressive results but fall short, then, for sure, you haven’t tried L-Citrulline. Whether your goal is to boost endurance, support cardiovascular health, increase muscle recovery, or feel more energized during your workouts, L-Citrulline will not fall short in helping you achieve your goals.
From its role in increasing nitric oxide levels and enhancing blood flow to its potential to reduce muscle soreness and fatigue, there is plenty of research to support the benefits of Citrulline for athletes and fitness enthusiasts.
Citrulline isn’t just for gym rats, it has a wide range of potential health benefits that can appeal to a broad audience.
In this blog, we’ll help you understand what exactly is Citrulline, the potential benefits of Citrulline, whether is it safe to consume Citrulline and help you make informed decisions about whether to include it in your diet…
WHAT EXACTLY IS L-CITRULLINE?
We have already told you that L-Citrulline is one of the amino acid supplements that gets praised for its performance-enhancing benefits. But you need to what exactly it is…
L-Citrulline is a non-essential amino acid that is naturally produced in the body in the liver and small intestine. You can also find L-Citrulline in certain foods like watermelon, cucumbers, pumpkin, muskmelon, chickpeas, nuts and seeds.
L-Citrulline has a major role in the urea cycle, where it helps remove ammonia from the body and promotes healthy kidney function.
L-Citrulline can produce nitric oxide, improve muscle pump, endurance and reduce muscle fatigue during workouts.
There are two main forms of Citrulline supplement, one is L-Citrulline and the other is L-Citrulline Malate.
L-Citrulline supplement is just the plain, pure form of L-Citrulline, without the added ingredients.
L-Citrulline Malate supplement combines the pure form of L-Citrulline with malic acid (to help improve its absorption and utilization in the body).
MECHANISM OF ACTION OF L-CITRULLINE
Supplemental L-Citrulline is beneficial in boosting the levels of Citrulline in the body.
When you consume L-Citrulline, it gets converted into another amino acid, L-Arginine which is later converted into nitric oxide. Nitric oxide functions as a powerful vasodilator that helps in widening and relaxing the blood vessels allowing for boosted blood flow.
WHAT ARE THE MAJOR BENEFITS OF L-CITRULLINE?
L-Citrulline is a versatile amino acid that offers numerous benefits for the body. We’ll tell you how L-Citrulline supplement can be a valuable addition to your supplement regimen.
L-CITRULLINE SUPPORTS CARDIOVASCULAR HEALTH
L-Citrulline receives much interest for its potential benefits for cardiovascular health. Reduced levels of nitric oxide (NO) is proven by studies to result in cardiovascular issues. L-Citrulline supplementation increases the plasma levels of L-Arginine which acts as a precursor to nitric oxide (NO). Increased NO levels have been shown to improve cardiovascular health by lowering blood pressure and improving blood vessel function. L-Citrulline improves the cardiac output and blood’s oxygen-carrying capacity. L-Citrulline has antioxidant and anti-inflammatory properties which helps reduce oxidative stress and inflammation in the arteries.
L-CITRULLINE INCREASES EXERCISE PERFORMANCE
The primary mechanism by which L-Citrulline exhibits an ergogenic effect is by boosting nitric oxide production and relaxing the blood vessels. This effect allows for increased circulation of nutrients and oxygen to contracting muscles. The increased blood flow helps reduce muscle fatigue, enhance endurance and help you work harder and longer, leading to better results in the gym. The accumulation of ammonia and lactate in the muscles during workouts is associated with muscular fatigue and diminished performance. L-Citrulline supplementation prevents the accumulation of ammonia and lactic acid which could reduce muscular contraction and power output.
L-CITRULLINE PREVENTS MUSCLE LOSS
You may suffer from muscle loss when there’s an imbalance between muscle protein synthesis and muscle breakdown. Studies have indicated L-Citrulline to be a nutritional intervention for muscle wasting. L-Citrulline supplementation effectively restores the L-Arginine concentration and reduces muscle wasting in arginine-deficient or low-protein intake conditions. By acting as a precursor to nitric oxide synthesis, L-Citrulline acts as a protective mechanism against catabolic stimuli (muscle breakdown) and provides a substrate for the production of Creatine and protein synthesis. This way L-Citrulline helps maintain muscle mass and prevents muscle wasting.
L-CITRULLINE PROMOTES MUSCLE RECOVERY
L-Citrulline supplementation is particularly beneficial for power and strength athletes as it helps them to adequately recover and subsequently train at the desired intensity level. L-Citrulline supplementation helps reduce the post-exercise rate of perceived exertion and muscle soreness. L-Citrulline is involved in the urea cycle, it facilitates the clearance of ammonia (which plays a role in muscular fatigue by leading to muscle glycolysis and lactate formation. L-Citrulline increases arginine levels and nitric oxide levels, helps increase glucose uptake, and promotes muscle repair and muscle soreness.
L-CITRULLINE MAY HELP IMPROVE ERECTILE DYSFUNCTION
Erectile dysfunction (which chiefly occurs because of poor blood flow to the genitals) can have a significant impact on a man’s quality of life. L-Citrulline may help improve this condition by converting itself into arginine and playing a key role in the production of nitric oxide. By increasing blood flow to the genitals, and promoting relaxation of smooth muscle tissue, nitric oxide can improve erectile dysfunction and vitality in men.
WHY SHOULD YOU SUPPLEMENT WITH L-CITRULLINE?
L-Citrulline is a non-protein amino acid found in small amounts in food. As per research studies, the concentration of L-Citrulline in watermelon can range from 1.6g to 3.5g/Kg of fresh watermelon. So, you’ll need to consume approximately 1-1.5 Kg/day of fresh watermelon to achieve the minimum dose of 3g/day of L-Citrulline. In this aspect, Citrulline supplements seem more convenient to intake a sufficient daily dosage.
L-CITRULLINE Vs L-ARGININE – WHICH IS BETTER?
L-Citrulline supplementation is found to be more efficient in increasing the plasma arginine levels more than supplementation with arginine.
Reasons why L-Citrulline is better than L-Arginine:
L-Citrulline is more easily absorbed in the gut and is unlikely to cause any gastrointestinal distress.
L-Citrulline bypasses first hepatic metabolism, unlike arginine.
Most L-Citrulline is metabolized into arginine.
CITRULLINE Vs CITRULLINE MALATE – WHICH IS BETTER?
As told earlier, Citrulline does not include any additional components, it is simply a plain L-Citrulline. Citrulline Malate is a form of Citrulline that is combined with malic acid salt. Although both forms of Citrulline play a crucial role in ammonia elimination and in the production of nitric oxide, to improve muscular endurance, L-Citrulline Malate is far more beneficial due to the synergistic effect of both components, L-Citrulline and malate. Studies have found L-Citrulline Malate to produce greater ATP generation (because of the role of malic acid in the TCA cycle) and to produce greater benefits of exercise performance.
ATOM L-CITRULLINE MALATE
ATOM L-Citrulline Malate is a 100% pure, delicious flavoured amino supplement that includes a 1:1 synergistic combination of Citrulline and malic acid. The supplement is DOPE-free, vegetarian, gluten-free, dairy-free, and carb-free, and includes zero added sugars and zero calories.
WHAT ARE THE COMMON SIDE EFFECTS OF L-CITRULLINE?
Generally, L-Citrulline Malate supplements are considered safe for consumption. As per research evidence, the side effects of Citrulline Malate supplementation seem to be less severe. Taking L-Citrulline in really high doses can potentially lead to side effects like gastrointestinal discomfort, upset stomach or allergy.
IS IT SAFE TO TAKE L-CITRULLINE?
L-Citrulline is the most researched nutritional strategy to stimulate NO production. L-Citrulline efficiently enhances the plasma L-Arginine concentrations which in turn produces NO. As with any dietary supplement, L-Citrulline is considered safe for most people when taken in recommended doses. People with kidney ailments or blood pressure are advised to consult with a healthcare professional before starting supplementation with Citrulline.
ARE THERE ANY POTENTIAL INTERACTIONS OF L-CITRULLINE
Since L-Citrulline produces a vasodilatory effect, it could potentially interact with blood pressure medication, or other nitric oxide boosters (like if you are taking any for erectile dysfunction). This could lead to an excessive increase in nitric oxide levels which may cause adverse effects. As there is no solid research evidence for the safety of the use of Citrulline during pregnancy and breastfeeding, L-Citrulline supplementation is not recommended for pregnant and breastfeeding women.
L-CITRULLINE DOSAGE & WHEN TO TAKE?
The standard recommended dose of L-Citrulline is 3-6g per day. Research studies have indicated that a higher dose of 8g of Citrulline consumed one hour before training is reported to have experienced greater improvements in muscular endurance, and reduced fatigue. The ideal time to take L-Citrulline is 30-45 minutes pre-workout.
After all the information we have given you, you don’t just have to take our word for it….
Try L-Citrulline for yourself and experience the results first-hand…
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