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Benefits Of L-Citrulline – Dosage & Side Effects
Madhura MohanThere’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 Citrulline is, its potential benefits, whether it is safe to consume, and help you make informed decisions about whether to include it in your diet…
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What Exactly Is L-Citrulline?
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. It can also produce nitric oxide, improve muscle pump, enhance endurance, and reduce muscle fatigue during workouts.
There are two main forms of Citrulline supplement: L-Citrulline — the plain, pure form without added ingredients — and L-Citrulline Malate, which combines pure L-Citrulline with malic acid to help improve its absorption and utilization in the body.
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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 widen and relax 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. Here’s 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. Studies have proven that reduced levels of nitric oxide (NO) result in cardiovascular issues. L-Citrulline supplementation increases the plasma levels of L-Arginine, which acts as a precursor to nitric oxide. Increased NO levels have been shown to improve cardiovascular health by lowering blood pressure and improving blood vessel function. L-Citrulline also improves cardiac output and the blood’s oxygen-carrying capacity, and its antioxidant and anti-inflammatory properties help reduce oxidative stress and inflammation in the arteries.
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L-Citrulline Increases Exercise Performance
The primary mechanism by which L-Citrulline exhibits an ergogenic effect is by boosting nitric oxide production and relaxing blood vessels. This allows for increased circulation of nutrients and oxygen to contracting muscles, helping reduce muscle fatigue, enhance endurance, and enabling you to work harder and longer for better results. L-Citrulline supplementation also prevents the accumulation of ammonia and lactic acid during workouts, both of which are associated with muscular fatigue and diminished power output.
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L-Citrulline Prevents Muscle Loss
Muscle loss occurs when there is an imbalance between muscle protein synthesis and muscle breakdown. Studies have indicated L-Citrulline to be a nutritional intervention for muscle wasting. By acting as a precursor to nitric oxide synthesis, L-Citrulline acts as a protective mechanism against catabolic stimuli and provides a substrate for the production of creatine and protein synthesis. This way, L-Citrulline helps maintain muscle mass and prevents muscle wasting, particularly in arginine-deficient or low-protein intake conditions.
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L-Citrulline Promotes Muscle Recovery
L-Citrulline supplementation is particularly beneficial for power and strength athletes as it helps them adequately recover and subsequently train at the desired intensity level. L-Citrulline helps reduce the post-exercise rate of perceived exertion and muscle soreness. By being involved in the urea cycle, it facilitates the clearance of ammonia (which leads to muscle glycolysis and lactate formation). L-Citrulline also increases arginine and nitric oxide levels, helps increase glucose uptake, and promotes muscle repair.
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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.
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Why Should You Supplement with L-Citrulline?
L-Citrulline is a non-protein amino acid found in small amounts in food. Research studies indicate the concentration of L-Citrulline in watermelon ranges from 1.6g to 3.5g per kg of fresh watermelon — meaning you’d 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 respect, Citrulline supplements are a far more convenient way to achieve a sufficient daily dosage.
L-Citrulline Vs L-Arginine – Which Is Better?
L-Citrulline supplementation is found to be more efficient in increasing plasma arginine levels than supplementation with arginine directly. Key reasons why L-Citrulline is the better choice:
- L-Citrulline is more easily absorbed in the gut and is unlikely to cause gastrointestinal distress.
- L-Citrulline bypasses first hepatic metabolism, unlike arginine.
- Most L-Citrulline is metabolized into arginine in the kidneys.
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Citrulline Vs Citrulline Malate – Which Is Better?
L-Citrulline is simply the pure amino acid without any additional components. L-Citrulline Malate combines it with malic acid salt. Although both forms play a crucial role in ammonia elimination and nitric oxide production, L-Citrulline Malate is far more beneficial for muscular endurance due to the synergistic effect of both components. Studies have found L-Citrulline Malate to produce greater ATP generation — owing to the role of malic acid in the TCA cycle — and greater improvements in exercise performance.
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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, with zero added sugars and zero calories.
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What Are the Common Side Effects of L-Citrulline?
Generally, L-Citrulline Malate supplements are considered safe for consumption. As per research evidence, side effects are less severe. Taking L-Citrulline in very high doses can potentially lead to mild gastrointestinal discomfort, upset stomach, or allergic reaction.
Is It Safe to Take L-Citrulline?
L-Citrulline is the most researched nutritional strategy to stimulate NO production. It efficiently enhances plasma L-Arginine concentrations, which in turn produces nitric oxide. 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 issues are advised to consult with a healthcare professional before starting supplementation.
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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 (for example, those taken for erectile dysfunction). This could lead to an excessive increase in nitric oxide levels and cause adverse effects. As there is no solid research evidence for the safety of Citrulline during pregnancy and breastfeeding, L-Citrulline supplementation is not recommended for pregnant or breastfeeding women.
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Frequently Asked Questions
Main benefits of L-Citrulline?
Enhanced muscle pumps (via NO and blood flow), increased time to fatigue (ammonia clearance + phosphocreatine resynthesis), improved power output, reduced DOMS, and cardiovascular support.
Best dosage of L-Citrulline?
6–8g L-Citrulline or 8–10g L-Citrulline Malate (2:1), taken 30–60 minutes pre-workout. This is the dose with the most research support.
Side effects of L-Citrulline?
Extremely well-tolerated. Rare: mild gastric discomfort at high doses. Stimulant-free — no jitteriness, no sleep disruption.
L-Citrulline or L-Citrulline Malate?
Malate (2:1) is the most studied for performance. Malic acid (a Krebs cycle substrate) adds ATP production benefits. For blood flow only, pure L-Citrulline is sufficient.
Can I take L-Citrulline daily?
Yes. Safe for daily use. On training days: 30–60 minutes pre-workout. On rest days: any time.
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 consumed one hour before training results in 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.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6073798/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7749242/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8571142/
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