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Citrulline Blend

Also known as: L-Citrulline, Citrulline Malate, Citrulline, Citrulline amino acid

Overview

L-Citrulline is a non-essential amino acid found predominantly in fruits like watermelons and cucumbers. It is integral to the urea cycle, where it assists in converting ammonia to urea and also serves as a precursor for arginine, a vital compound for nitric oxide (NO) synthesis. Citrulline Malate, a combination of L-Citrulline and malic acid, is particularly popular among athletes due to its potential to enhance performance, especially during endurance and high-intensity exercises. While Citrulline supplementation is recognized for its benefits in blood circulation and cardiovascular health, its efficacy in enhancing overall exercise performance is variable, emphasizing the importance of personalized approaches to supplementation.

Benefits

Citrulline supplementation is associated with multiple evidence-based benefits, particularly in exercise performance, where moderate improvements in repetitions during resistance training have been documented. A systematic review indicates that Citrulline can promote NO production, thereby enhancing recovery and blood flow following exercise. High-intensity athletes may see significant performance improvements; however, findings regarding endurance events are mixed and inconsistent. Individual variability in response to supplementation suggests that tailored strategies may be necessary to optimize performance outcomes.

How it works

Citrulline functions primarily through its role in the urea cycle, where it is converted to arginine, which subsequently yields nitric oxide (NO). NO is essential for vasodilation, facilitating improved blood flow and oxygen delivery during physical activity. This mechanism enhances oxygen transport to muscles, ultimately boosting exercise performance. The high oral bioavailability of Citrulline further elevates plasma arginine levels, thereby promoting NO production and enhancing physical capacity.

Side effects

L-Citrulline is generally considered safe and is well-tolerated in recommended dosages. The most common side effects include mild gastrointestinal disturbances such as diarrhea and stomach cramps, which occur infrequently. Rare adverse reactions have been documented in fewer than 1% of users and lack substantial detailing. Caution is recommended for individuals taking antihypertensive medications due to Citrulline's potential effects on blood pressure. Additionally, individuals with pre-existing kidney conditions and pregnant or breastfeeding women should consult healthcare professionals before beginning supplementation to ensure safe use tailored to their health conditions.

Dosage

The standard recommended dosage for L-Citrulline ranges from 2 to 8 grams per day. Research suggests that a dosage of 6-8 grams of Citrulline Malate taken 40-60 minutes before exercise is optimal for enhancing performance. Although no established upper limits exist for Citrulline intake, studies examining dosages above 8 grams are limited. Citrulline Malate is favored over L-Citrulline because of stronger evidence supporting its performance-enhancing effects and superior bioavailability.