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L-Citrulline
L-Citrulline is a non-essential amino acid that plays a crucial role in the urea cycle, helping to remove ammonia from the body. It's converted to L-arginine in the kidneys, leading to increased nitric oxide production.
Key Benefits
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Enhanced Blood Flow
Increases nitric oxide production, leading to vasodilation and improved blood flow to muscles.
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Improved Exercise Performance
Reduces fatigue and improves endurance during high-intensity exercise.
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Faster Recovery
Reduces muscle soreness and accelerates recovery after training.
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Muscle Pump
Creates fuller muscle appearance during training through increased blood flow.
How It Works
L-Citrulline is converted to L-arginine in the kidneys, which then produces nitric oxide (NO) via nitric oxide synthase. NO causes vasodilation, improving blood flow and nutrient delivery to muscles.
Scientific Research
L-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance
Journal of Applied Physiology • 2016
L-Citrulline supplementation improved cycling time trial performance by 1.5% and reduced muscle soreness.
Read StudyEffects of citrulline supplementation on exercise performance in humans
European Journal of Nutrition • 2019
Meta-analysis showed significant improvements in high-intensity strength and power performance.
Read StudyFrequently Asked Questions
Is L-citrulline better than L-arginine?
Yes, L-citrulline is more bioavailable than L-arginine. When taken orally, much of L-arginine is broken down in the gut before it reaches the bloodstream. L-citrulline bypasses this and is converted to L-arginine in the kidneys, resulting in higher blood arginine levels.
How long does it take for citrulline to work?
Peak plasma levels of L-citrulline are reached about 1 hour after ingestion. For exercise performance, take it 30-60 minutes before training. Chronic supplementation over 7+ days provides additional benefits.
What is the difference between L-citrulline and citrulline malate?
Citrulline malate is L-citrulline bonded with malic acid (typically 2:1 ratio). Both increase nitric oxide production. Citrulline malate may offer additional benefits for energy production through the Krebs cycle. When comparing doses, 5g citrulline malate contains roughly 3.3g of actual L-citrulline.
Safety Information
Possible Side Effects
- Mild stomach discomfort at high doses
- Temporary drop in blood pressure
Drug Interactions
- Blood pressure medications
- Nitrates
- PDE5 inhibitors
Contraindications
- Low blood pressure
- Heart conditions
- Pregnancy
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