L-Citrulline is an amino acid that’s naturally produced in the liver and intestines. It is also present in certain foods, like cucumber, watermelon, and other types of melons. L-Citrulline plays an important role in several physiological processes, including being involved in the production of other compounds, like Nitric Oxide, which supports healthy blood flow and circulation.1
L-Citrulline is not directly involved in protein synthesis. However, it contributes to the production of L-Arginine, an amino acid that the body uses to create Nitric Oxide (NO). This compound supports blood vessel function by promoting vasodilation, which may help maintain healthy circulation.
Mechanism of Action: What Does L-Citrulline Do?
L-Citrulline primarily supports the body’s natural production of Nitric Oxide, which plays a role in promoting the relaxation of blood vessels and maintaining healthy blood flow. Here’s how it works:
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Conversion to L-Arginine: Once ingested, L-Citrulline is converted into L-Arginine, another amino acid that serves as a precursor to Nitric Oxide.
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Nitric Oxide Production: L-Arginine supports the production of Nitric Oxide, which promotes vasodilation (widening of blood vessels) to encourage healthy circulation.
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Circulation Support: By enhancing blood flow, L-Citrulline may contribute to cardiovascular health, supporting physical performance during exercise and healthy erectile function.
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Urea Cycle Involvement: L-Citrulline also plays a role in the urea cycle, helping the body’s ability to remove ammonia, a waste product of protein metabolism.2
Why Not Just Take L-Arginine or a Nitric Oxide Booster?
L-Citrulline offers several advantages over direct Nitric Oxide boosters:
Sustained support for Nitric Oxide production
L-Citrulline provides a steady pathway to NO production compared to direct precursors like L-Arginine. This may allow for a more gradual and sustained effect throughout the day.1
Efficient absorption
L-Citrulline is absorbed efficiently in the body before converting into L-Arginine. This compares to L-Arginine alone, which can be broken down quickly in the digestive system. Thus, L-Citrulline may provide a more reliable way to support the body’s Nitric Oxide production.1
Indirect pathway
L-Citrulline follows an indirect pathway to support the production of Nitric Oxide, first converting to L-Arginine in the body. This process may help promote consistent NO levels over time.1
Reduced gastrointestinal discomfort
Some people report experiencing digestive issues with direct Nitric Oxide boosters, whereas L-Citrulline is generally well-tolerated.
Versatility
L-Citrulline supports various physiological processes beyond Nitric Oxide production, including the urea cycle and cardiovascular health.2
Potential for higher plasma arginine levels
Supplementation with L-Citrulline may help support sustained increases in plasma L-Arginine levels, which can play a role in supporting Nitric Oxide production.3
While both L-Citrulline and direct Nitric Oxide boosters have their merits, L-Citrulline's indirect and sustained approach to supporting Nitric Oxide production may be appealing to individuals seeking long-term support.
Main L-Citrulline Benefits
1. Support for Exercise Performance
L-Citrulline is commonly used by athletes and fitness enthusiasts to support exercise performance and reduce fatigue. These effects are linked to its role in promoting the production of NO, which stimulates vasodilation, or the widening of blood vessels. This improved blood flow enhances the delivery of oxygen and nutrients to muscles, supporting physical activity and aiding in post-exercise recovery.4
Additionally, L-Citrulline may help delay muscle fatigue by clearing ammonia and lactic acid. These are byproducts that contribute to tiredness during intense workouts. It also supports energy production by aiding the Krebs cycle, which generates ATP, the body’s primary energy source.4 Whether you are an endurance athlete or focused on strength training, L-Citrulline may complement your fitness routine.
Endurance: Supporting Aerobic and Anaerobic Performance
L-Citrulline may support endurance athletes, such as runners, cyclists, and swimmers, by promoting oxygen utilization and helping to reduce fatigue during both aerobic and anaerobic exercises. Its support of healthy blood flow and oxygen delivery may contribute to sustained physical activity and improved performance.
Continued research has explored the potential benefits of L-Citrulline in this area.
For example, a 2016 study published in the Journal of the International Society of Sports Nutrition examined the effects of L-Citrulline supplementation on cycling performance. In this study, 22 trained males consumed 2.4 grams of L-Citrulline daily for 7 days, followed by an additional 2.4 grams one hour before a 4-kilometer cycling time trial. The results showed a significant reduction in completion time by 1.5% compared to the placebo group, suggesting that L-Citrulline supplementation may support performance during endurance activities.5
Strength Training: Supporting Performance and Muscle Recovery
In addition to endurance athletes, L-Citrulline may support those engaged in resistance training and weightlifting. It helps reduce muscle fatigue, promote strength performance, and aid in recovery. Its role in enhancing blood flow and oxygen delivery can help sustain physical activity during high-intensity workouts.
Research on L-Citrulline is ongoing, though a 2010 study published in the Journal of Strength and Conditioning Research found that participants who took 8 grams of L-Citrulline malate before a bench press workout were able to perform 53% more repetitions compared to those who took a placebo. Additionally, those taking L-Citrulline reported 40% less muscle soreness in the two days following the workout.6
2. Support for Blood Flow and Cardiovascular Health
As discussed throughout, L-Citrulline is known for its role in supporting NO production, which may promote healthy blood flow and cardiovascular function.
Nitric Oxide acts as a vasodilator, which can support efficient circulation and help reduce strain on the cardiovascular system. This effect may be particularly helpful for individuals aiming to maintain healthy blood pressure levels and support overall cardiovascular health.
3. Mild Erectile Dysfunction Support
L-Citrulline has been studied for its potential role in supporting healthy blood flow, which may help individuals experiencing mild challenges related to erectile function. By promoting Nitric Oxide production and supporting healthy blood flow, it’s become a supplement of interest to those with erectile dysfunction (ED).
Research suggests that L-Citrulline supplementation may help maintain erectile function in certain individuals.7 For this reason, it is considered by some as a natural option for those seeking an alternative to prescription medications.
4. Immune System Support
L-Citrulline may support the immune system by promoting healthy blood circulation, which helps facilitate the delivery of immune cells throughout the body. Immune cells, such as white blood cells, travel through the bloodstream to detect and defend the body against harmful pathogens like viruses and bacteria.
By promoting vasodilation, L-Citrulline supports blood flow, helping immune cells reach tissues and organs where they are needed most.
5. Cognitive Function Support
Finally, L-Citrulline may help support cognitive function by promoting healthy blood flow and ensuring the brain receives an adequate supply of oxygen and nutrients. This increased circulation can support processes like focus, memory retention, and mental clarity, contributing to overall mental performance.8
L-Citrulline vs. Citrulline Malate
Both L-Citrulline and Citrulline Malate are popular supplements, but they differ in composition and potential benefits.
|
Form |
Composition |
Benefits |
Best For |
|
L-Citrulline |
Pure form of citrulline |
Support for Nitric Oxide production and blood flow |
|
|
Citrulline Malate |
Citrulline bonded to malic acid |
Encourages additional energy production and reduces muscle fatigue |
|
Key Differences
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L-Citrulline: Contains a higher concentration of citrulline and is more effective at supporting the production of Nitric Oxide.
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Citrulline Malate: Contains malic acid, which may encourage energy production during exercise by participating in the Krebs cycle.
While both forms support healthy blood flow and exercise performance, L-Citrulline is often preferred for its potential cardiovascular health benefits, while Citrulline Malate is more popular among athletes focused on endurance and recovery.
L-Citrulline Frequently Asked Questions (FAQs)
1. How long does it take for L-Citrulline to work for ED?
L-Citrulline may take one to two weeks to show potential improvements in erectile function. However, results can vary depending on the individual, dosage, and overall health.
2. Is L-Citrulline safe to take daily?
L-Citrulline is generally considered safe for daily use when taken as directed. The recommended dose will vary depending on the product, but for our L-Citrulline supplement, we suggest taking two 600 mg capsules in the morning with food, and again with lunch and dinner.
3. Can I take L-citrulline with other supplements?
L-Citrulline can be safely combined with other supplements like L-Arginine, creatine, and BCAAs as part of a regular supplement regimen. It’s always recommended to consult with a healthcare provider before combining supplements to make sure it’s appropriate for your individual needs.
4. Does L-citrulline help with muscle soreness?
Yes, L-Citrulline may support recovery by promoting healthy blood flood, which could help reduce feelings of muscle soreness after exercise.
5. What foods are high in L-citrulline?
L-Citrulline is naturally found in watermelon, cucumbers, pumpkins, and squash. However, the levels in food may not provide the same level of intake as supplements.
Support a Healthy Lifestyle With Double Wood Supplements
Double Wood Supplements offers high-quality L-Citrulline products to support your health goals, from encouraging healthy blood flow and enhancing exercise performance to addressing mild erectile dysfunction.
Our L-Citrulline supplements are crafted to encourage optimal absorption and efficacy, aligning with your health and wellness goals. Visit Double Wood Supplements today and discover how L-Citrulline can support your journey to a healthier, more active life!
Citations:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC8537281/
[2] https://ojrd.biomedcentral.com/articles/10.1186/s13023-023-02800-8
[3] https://www.frontiersin.org/journals/pharmacology/articles/10.3389/fphar.2020.584669/full
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC8571142/
[5] https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0117-z?
[7] https://pubmed.ncbi.nlm.nih.gov/21195829/
[8] https://pubmed.ncbi.nlm.nih.gov/23685189/