Get Your Personalized Supplement StackSupplement Stack Quiz

Watermelon Fruit Extract

Also known as: Watermelon, Watermelon Fruit Extract, Citrullus lanatus

Overview

Watermelon (*Citrullus lanatus*) is a nutrient-dense fruit renowned for its high water content and refreshing taste. Rich in vitamins A and C, as well as lycopene and l-citrulline, it serves as a valuable component of dietary supplements due to its beneficial properties. Notably, l-citrulline is converted into l-arginine in the body, promoting nitric oxide production which aids in vascular health. Watermelon is primarily utilized for its cardiovascular benefits, antioxidant activity, and potential anti-inflammatory effects. While the current research is moderate, there is a good quality of evidence from randomized controlled trials (RCTs) and meta-analyses, demanding further long-term studies for a comprehensive understanding of its effects.

Benefits

Watermelon consumption has been linked to several evidence-based benefits: it enhances cardiovascular health by significantly reducing systolic blood pressure and total cholesterol levels, and improving vascular function markers such as pulse wave velocity. In addition, watermelon demonstrates antioxidant and anti-inflammatory properties, helping to reduce oxidative stress. The intake of watermelon is associated with increased nutrient intake and improved dietary quality. Its benefits are particularly notable in individuals with hypertension or those aiming to enhance cardiovascular health. Clinical studies indicate that these effects can be noticed within weeks of consistent consumption, with substantial evidence from RCTs supporting these findings.

How it works

The primary mechanism of action for watermelon relates to l-citrulline, which is metabolized into l-arginine. This process facilitates the production of nitric oxide, a critical molecule that promotes vasodilation and improves blood flow. Watermelon also interacts with various body systems by exerting antioxidant and anti-inflammatory effects, thereby supporting cardiovascular and immune health. It targets nitric oxide synthase, a key enzyme in the vasodilation pathway, enhancing overall vascular function.

Side effects

Watermelon is generally considered safe for consumption with no significant common side effects reported. Uncommon side effects may include gastrointestinal upset in about 1-5% of users. Rare side effects are not well documented. Caution is recommended for individuals on antihypertensive medications, as watermelon may further reduce blood pressure. There are no known contraindications, but pregnant and breastfeeding women are advised to consult healthcare professionals before use. Adverse effects are infrequent, making watermelon a viable option for most individuals.

Dosage

While a minimum effective dose for watermelon is not well established, it is suggested that individuals consume watermelon or its extracts providing an intake of 2-6 grams of l-citrulline per day. The optimal dosage may vary, particularly based on l-citrulline content. Due to its high bioavailability, fresh watermelon, juice, or extracts are recommended for regular consumption. Consistent intake may offer better results compared to sporadic consumption; however, there is no established maximum safe dose. As no specific cofactors are required for absorption, individuals can enjoy watermelon in various forms.

FAQs

How often should I consume watermelon for health benefits?

Regular consumption is recommended to maximize health benefits.

Is watermelon safe for everyone?

Generally safe, but consult a healthcare provider if you have specific health conditions.

Can I take it with other supplements?

It is generally safe, but monitor any interactions with blood pressure medications.

What benefits can I expect?

Improved cardiovascular health and antioxidant effects are commonly reported.

Does watermelon only provide hydration?

No, it offers various nutritional benefits beyond hydration.

Research Sources

https://pubmed.ncbi.nlm.nih.gov/37369281/ – A meta-analysis of randomized controlled trials indicating that watermelon supplementation can significantly lower systolic blood pressure and total cholesterol, while increasing fasting blood sugar levels. However, the studies evaluated had small sample sizes and brief durations.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9692283/ – This large-scale observational study suggested a positive correlation between watermelon intake and improved diet quality and higher nutrient intake in different age groups, with limitations concerning the observational nature of the design.
https://pmc.ncbi.nlm.nih.gov/articles/PMC9592950/ – A meta-analysis reviewing l-citrulline supplementation noted significant improvements in vascular function, particularly regarding pulse wave velocity, though the variations in study durations and populations were acknowledged as limitations.
https://pmc.ncbi.nlm.nih.gov/articles/PMC7698065/ – This study reviews the antioxidant and anti-inflammatory properties of watermelon, indicating its potential therapeutic effects, but calls for further investigation on long-term impact.
https://recyt.fecyt.es/index.php/retos/article/download/103029/76679/408838 – An analysis exploring the nutritional composition of watermelon, highlighting its key micronutrients and bioactive compounds, and their roles in promoting health.