Citrulline

What is Citrulline?

Citrulline is a non-essential amino acid naturally produced by the body and found in certain foods. Unlike some amino acids, citrulline doesn’t directly build proteins. Instead, it plays a pivotal role in the urea cycle, helping to remove ammonia from the body, and serves as a precursor to L-arginine, leading to increased production of nitric oxide. Nitric oxide is essential for vasodilation, the widening of blood vessels, which enhances blood flow and may improve exercise performance.

Benefits of Citrulline

Enhances Exercise Performance

Supplementation with citrulline has been shown to improve exercise performance, particularly in high-intensity activities. By increasing nitric oxide production, citrulline enhances blood flow to muscles, delivering more oxygen and nutrients. This can lead to improved endurance and reduced fatigue.

Supports Cardiovascular Health

Citrulline may aid in lowering blood pressure by promoting vasodilation. Some studies suggest that citrulline supplementation can reduce systolic and diastolic blood pressure, contributing to overall cardiovascular health.

Assists in Erectile Dysfunction

Due to its role in enhancing blood flow, citrulline has been studied as a potential treatment for mild-to-moderate erectile dysfunction (ED). While it may not be as potent as traditional ED medications, some research indicates that citrulline supplementation can improve erection hardness in men with mild ED.

Dosage and Supplementation

Citrulline supplements are available in two primary forms: L-citrulline and citrulline malate (a combination of citrulline and malic acid). The optimal dosage may vary based on the desired effect:

• Exercise Performance: Studies often use 6–8 grams of citrulline malate taken approximately one hour before exercise. Healthline
• Blood Pressure Support: A daily dose of 3–6 grams of L-citrulline has been used in research to help reduce blood pressure. Healthline

It’s advisable to start with a lower dose to assess individual tolerance and consult with a healthcare provider before beginning any new supplement regimen.

Side Effects and Safety

Citrulline is generally well-tolerated, with few reported side effects. Some individuals may experience gastrointestinal discomfort, such as bloating or diarrhea, especially at higher doses. To minimize potential side effects, it’s recommended to start with a lower dose and gradually increase as tolerated.

As with any supplement, it’s essential to consult with a healthcare professional before starting citrulline, especially if you are taking medications or have underlying health conditions.

Dietary Sources

While citrulline is produced naturally by the body, it can also be obtained from certain foods:

• Watermelon: This fruit is particularly rich in citrulline, with one cup of diced watermelon containing approximately 365 milligrams. Healthline
• Other Melons: Cantaloupe and honeydew also contain citrulline, though in lesser amounts than watermelon.

However, the amounts obtained from dietary sources are typically lower than those used in supplementation studies.

Combining Citrulline with Other Supplements

Citrulline is often combined with other supplements to enhance its effects:

• L-Arginine: Since citrulline increases L-arginine levels, combining the two may further boost nitric oxide production. However, some studies suggest that citrulline alone may be more effective due to better absorption and longer-lasting effects.
• Antioxidants: Combining citrulline with antioxidants like vitamin C may enhance its effects on blood flow and nitric oxide production.

Always consult with a healthcare provider before combining supplements to ensure safety and efficacy.

FAQs About Citrulline