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L-citrulline is a non-essential amino acid produced naturally in the body and found in foods like watermelon, cucumbers, and squash. It plays a key role in the urea cycle, which helps eliminate ammonia from the body, and is a precursor to L-arginine and nitric oxide (NO), which improves blood flow by widening blood vessels (vasodilation).
- Cardiovascular Health: L-citrulline may help lower blood pressure, particularly in individuals with elevated blood pressure or heart conditions, by promoting the relaxation and better function of arteries.
- Exercise Performance: Due to its ability to boost NO levels and increase blood flow and oxygen delivery to muscles, L-citrulline supplementation may enhance exercise performance and reduce muscle soreness and the perception of fatigue.
- Benefits may be more pronounced for anaerobic exercises (like weightlifting) and muscle endurance rather than aerobic exercise.
- Erectile Dysfunction (ED): By improving circulation, L-citrulline supplements may ease symptoms of mild-to-moderate ED, though they are generally considered less effective than prescription drugs like Viagra.
- Ammonia Detoxification: L-citrulline’s role in the urea cycle helps the body process and excrete ammonia, a toxic byproduct of protein metabolism that can contribute to fatigue during intense exercise.
L-citrulline is available as a dietary supplement in two main forms:
- L-citrulline (pure form).
- Citrulline malate (L-citrulline combined with malic acid, which may aid in energy production).
While no official standard dose exists, studies suggest the following ranges:
- For cardiovascular health/ED: 3-6 grams of L-citrulline daily.
- For exercise performance: 6-8 grams of citrulline malate (or 3-5 grams of pure L-citrulline) approximately 30-60 minutes before a workout is often used in studies.