L-Citrulline
LโCitrulline
Snapshot
LโCitrulline is a nonessential amino acid that enhances nitric oxide production, supporting blood flow, exercise performance, and muscle recovery.
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What is LโCitrulline?
LโCitrulline is an amino acid produced in the body from ornithine via the urea cycle. Supplementation raises plasma arginine levels more effectively than arginine itself, thereby boosting nitric oxide synthesis.
Where It Comes From
Dietary citrulline comes from watermelon, cucumbers, and other melons. In supplements, Lโcitrulline is provided as freeโform powder or combined with malate (citrulline malate) to support energy metabolism.
Key Nutrients & Compounds
Supplemental Lโcitrulline delivers the pure Lโisomer. Citrulline malate combines citrulline with malic acid, enhancing the Krebs cycle and energy production, in addition to nitric oxide support.
Health Benefits
LโCitrulline promotes vasodilation and improved circulation by increasing arginine and nitric oxide levels. It enhances exercise endurance, reduces muscle soreness, and supports recovery by clearing ammonia and lactic acid.
Recommended Dosage
Typical doses range from 3 to 6โฏgrams of Lโcitrulline or 6 to 8โฏgrams of citrulline malate per day, taken 30โ60 minutes before exercise.
How to Use It
Mix powder into water or sports beverages and consume prior to workouts. Citrulline malate is often used in preโworkout formulas; freeโform citrulline can be used in intraโworkout drinks.
Who Should Use It?
Ideal for athletes and active individuals seeking to improve blood flow, endurance, and postโexercise recovery. It benefits those experiencing muscle fatigue or seeking enhanced pump and performance.
Possible Interactions or Cautions
LโCitrulline is well tolerated; high doses may cause mild gastrointestinal discomfort. It may lower blood pressureโthose on antihypertensive medications should monitor levels. Consult a healthcare provider if pregnant or nursing.
Final Thoughts
LโCitrulline effectively boosts nitric oxide and energy metabolism, making it a valuable supplement for performance, recovery, and cardiovascular support. When dosed appropriately around exercise, it delivers noticeable benefits.
Scientific Studies
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PรฉrezโGuisado, J., & Jakeman, P. M. (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research, 24(5), 1215โ1222.
https://doi.org/10.1519/JSC.0b013e3181e09f4b -
Bailey, S. J., et al. (2015). Dietary nitrate supplementation enhances blood flow and oxygen delivery to skeletal muscle during exercise in hypoxia. Journal of Applied Physiology, 119(4), 385โ395.
https://doi.org/10.1152/japplphysiol.00049.2015 -
Hickner, R. C., et al. (2006). Lโcitrulline reduces time to exhaustion and insulin response to a graded exercise test. Medicine & Science in Sports & Exercise, 38(4), 660โ666.
https://doi.org/10.1249/01.mss.0000205180.47390.52