Nitric Oxide Boost Blend
Also known as: L-arginine, L-citrulline, Nitric Oxide Boost Blend, L-arginine and L-citrulline
Overview
L-arginine and L-citrulline are amino acids found in various natural sources such as nuts, seeds, and meats. These compounds are crucial for the synthesis of nitric oxide (NO), a key signaling molecule that mediates various physiological processes, particularly in the cardiovascular system. Nitric oxide promotes vasodilation, enhancing blood flow and oxygen delivery to tissues. These supplements are primarily utilized to improve exercise performance and support overall vascular health. Although ongoing research is yielding mixed results, some systematic reviews have indicated positive outcomes, especially regarding enhanced exercise capacity and muscle recovery.
Benefits
L-arginine is associated with improving aerobic performance, showing a standardized mean difference (SMD) of 0.84 in several studies. L-citrulline can enhance high-intensity strength and power, although its effects on endurance are inconsistent. Both amino acids may contribute to better blood flow and recovery post-exercise, particularly in physically active populations. While some studies note moderate improvements, clinical significance may vary based on individual fitness levels and specific athletic demands.
How it works
L-arginine and L-citrulline function as precursors to nitric oxide through the nitric oxide synthase (NOS) pathway. Once converted, nitric oxide relaxes vascular smooth muscle cells, promoting vasodilation and increasing blood flow to muscles during exercise. Moreover, L-citrulline is more efficiently metabolized into L-arginine, which may enhance its effectiveness in raising nitric oxide levels in the body.
Side effects
The overall safety profile of L-arginine and L-citrulline is favorable when taken properly. Common side effects include gastrointestinal discomfort, such as diarrhea and stomach cramps, reported in over 5% of users. Less common reactions may occur in 1-5% of users, such as allergic responses or issues with certain medications. Serious adverse effects, such as hypotension, are rare (<1%) but warrant caution, especially for individuals on blood pressure medications or those with specific health conditions. Pregnant women and individuals with kidney or liver issues are advised to consult healthcare providers prior to use.
Dosage
For effective acute supplementation, L-arginine is typically recommended at 0.15 g/kg body weight. L-citrulline dosage ranges from 2-10 grams per day, with most benefits noted at approximately 6 grams. The maximum safe dose for both supplements is generally accepted up to 20 grams daily; however, higher dosages could increase the risk of side effects. For optimal results, supplementation should occur 60-90 minutes prior to exercise, and the form of the supplement may also affect absorption and efficacy.
FAQs
How long does it take to see benefits?
Benefits can be noticed immediately after acute intake, but individual factors may affect the onset.
Are there any serious side effects?
Serious side effects are rare; however, they can occur, particularly with medication interactions.
When should I take it?
It is advisable to take the supplement 60-90 minutes before exercise for the best results.
What improvements can I expect?
Expect variations in blood flow enhancement and exercise performance improvements.
Does it work for everyone?
No, individual responses can vary significantly based on numerous factors.
Research Sources
- https://www.mdpi.com/2306-5710/8/3/48 – This systematic review highlights acute citrulline supplementation's efficacy in improving high-intensity strength and power performance, reinforcing its role in athletic contexts.
- https://pubmed.ncbi.nlm.nih.gov/36771366/ – The systematic review published in 2020 assesses arginine's role in enhancing both aerobic and anaerobic performance, reporting significant effects, particularly on aerobic measures as denoted by an SMD of 0.84.
- https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2209056 – This meta-analysis indicates no significant differences in endurance performance measures after acute citrulline supplementation in young adults, pointing to variability in effectiveness.
- https://pubmed.ncbi.nlm.nih.gov/32370176/ – Explores the effectiveness of L-arginine in boosting exercise performance, compiling various trial outcomes that highlight its benefits.
- https://www.mdpi.com/2072-6643/12/5/1300 – Examines dietary sources and bioavailability of L-arginine, considering its implications for supplementation and health outcomes.
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