Pepform Citrulline Peptides
Also known as: Citrulline, L-Citrulline, Citrulline Peptides
Overview
L-Citrulline is a non-essential amino acid that can be synthesized in the human body and is naturally found in foods such as watermelon. It is important for the conversion into L-arginine and nitric oxide in the kidneys, facilitating vascular health and improving blood flow. L-Citrulline is commonly used as a dietary supplement to enhance exercise performance, support cardiovascular health, and may benefit conditions such as erectile dysfunction and hypertension. Research on L-Citrulline is ongoing, yielding mixed findings, particularly regarding its efficacy in exercise performance.
Benefits
Evidence-based benefits of L-Citrulline supplementation include potential improvements in high-intensity exercise performance, indicated by a small but significant standardized mean difference (SMD) of 0.20. Some studies suggest vascular health benefits, including modest reductions in blood pressure and alleviation of symptoms in mild-to-moderate erectile dysfunction. Research also shows L-Citrulline may stimulate muscle protein synthesis, especially in individuals on a low-protein diet. However, effects on aerobic performance remain inconclusive, with most studies showing no significant impact.
How it works
L-Citrulline enhances nitric oxide production by being converted into L-arginine, which is a precursor to nitric oxide in the kidneys. This process primarily engages the endothelial nitric oxide synthase (eNOS) pathway, resulting in vasodilation and improved blood circulation. Increased blood flow can enhance oxygen and nutrient delivery during exercise, although the actual absorption and bioavailability may vary depending on the form of L-Citrulline used.
Side effects
L-Citrulline is generally considered safe with no frequently reported significant side effects. There are no common (greater than 5%) or well-documented uncommon side effects. However, potential interactions with nitrates, erectile dysfunction medications, and blood pressure drugs may pose risks of hypotension. Pregnant or breastfeeding women should consult medical advice before use. Special considerations are needed for individuals with liver disease or those on specific medications.
Dosage
The effective dosage range for L-Citrulline typically falls between 3 to 6 grams per day, especially for exercise performance over a period of 6 to 16 days. Doses up to 6 grams have been used safely in studies, though a more conservative starting dose could be advisable for newcomers. Chronic supplementation may exhibit increased effectiveness compared to acute doses. The absorption can vary between free-form and peptide forms, impacting overall efficacy.
FAQs
Is L-Citrulline safe to use?
Yes, L-Citrulline is generally safe, but it should be used with caution in those on specific medications or with certain health conditions.
When is the best time to take L-Citrulline?
Chronic supplementation may be more effective than taking it acutely, particularly in relation to exercise performance.
What results can I expect from L-Citrulline?
Potential benefits include small improvements in high-intensity exercise performance and cardiovascular health.
Are there misconceptions about L-Citrulline?
Many believe L-Citrulline significantly enhances aerobic performance in well-trained athletes, a notion not consistently supported by research.
Research Sources
- https://www.mdpi.com/2072-6643/14/17/3479 – This systematic review and meta-analysis assessed the effects of L-Citrulline on aerobic performance. It concluded that supplementation did not yield significant improvements in performance measures such as lactate concentrations or VO2 kinetics.
- https://pubmed.ncbi.nlm.nih.gov/30895562/ – A meta-analysis investigating the impacts of L-Citrulline on high-intensity exercise performance found a small but significant benefit, with an SMD of 0.20, although results varied across studies.
- https://www.tandfonline.com/doi/full/10.1080/15502783.2023.2209056 – Research examining L-Citrulline's effect on endurance performance found no significant difference in outcomes among subjects, indicating limited efficacy in this area.
- https://proteinfactory.com/product/citrulline-peptides/ – This source discusses L-Citrulline peptides and their potential benefits, emphasizing the need for more research to validate performance enhancements and overall efficacy.
- https://www.webmd.com/vitamins-and-supplements/l-citrulline-uses-and-risks – WebMD outlines the safety profile, potential benefits, and applications of L-Citrulline, emphasizing its generally safe use without significant side effects.
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