Citrulline

L Citrulline Supplements

L-citrulline is an amino acid that plays an important role in boosting nitric oxide production and enhancing athletic performance. Here's a closer look at how L-citrulline works and the science-backed benefits L-citrulline supplementation can provide.

What is L Citrulline and How Does it Work?

L-citrulline is produced naturally in the body and is also found in certain foods like watermelon. It supports nitric oxide production, which causes blood vessels to dilate and enhances blood flow and oxygen delivery throughout the body. This can lead to benefits like improved exercise performance, cardiovascular health, and erectile function.

The recommended dosage of L-citrulline ranges from 3-6 grams per day, with research showing benefits with amounts as low as 1 gram. It's best taken on an empty stomach for optimal L-citrulline absorption. L-citrulline supplements may be taken in powder or capsule form.

How Can L Citrulline Improve Exercise Performance?

Multiple research studies have shown that taking L-citrulline supplements can boost exercise performance across various measures like endurance, strength, and power output. It does this by increasing nitric oxide levels, which enhances blood flow and oxygen delivery to working muscles.

L-citrulline has been found to be more effective than L-arginine at raising nitric oxide levels during exercise. Taking L-citrulline consistently can help reduce muscle fatigue and post-workout muscle soreness.

In one study, healthy men who took L-citrulline malate for 7 days improved muscle strength and endurance during lower-body resistance exercise compared to placebo. The effects of L-citrulline on exercise are likely due to increased blood flow from higher nitric oxide production.

Enhancing Cardiovascular Health with L Citrulline

L-citrulline shows promise for improving cardiovascular health markers like blood pressure and blood flow. It stimulates nitric oxide production which relaxes blood vessels and lowers blood pressure. Research indicates supplementing with L-citrulline may help manage high blood pressure, especially when combined with exercise.

L-citrulline also enhances vasodilation which improves blood flow throughout the body. This effect may help combat erectile dysfunction. More research is still needed to confirm these cardiovascular benefits of L-citrulline supplementation.

How to Choose and Use L Citrulline Supplements

When looking for an L-citrulline supplement, it's best to choose a pure form of L-citrulline or L-citrulline malate. Avoid products with unnecessary extra ingredients, fillers, or additives. The supplement facts label should clearly state the amount of active L-citrulline per serving.

L-citrulline is available in both capsule and powder forms. Capsule dosages often range from 750-1500 mg per capsule. Powder forms allow more flexibility with dosing, often providing 3-5 grams of L-citrulline per scoop.

For exercise performance benefits, take L-citrulline supplements on an empty stomach about 30-60 minutes before your workout. This timing allows the L-citrulline to circulate and take effect before you start exercising. It's best to take it with water or another zero-calorie beverage.

When starting out with L-citrulline, begin with a dosage on the lower end around 3 grams. Gradually increase up to 6 grams per day to find the optimal dosage for your individual needs and goals. Splitting the dosage into 2 or 3 smaller servings throughout the day may help some people tolerate higher amounts.

To maximsze the benefits, pair L-citrulline supplementation with healthy lifestyle habits like consistent exercise, a nutrient-rich diet, and adequate sleep and recovery. Maintaining good hydration is also key when taking L-citrulline to support circulation.

Those with kidney disorders should use L-citrulline cautiously and only under medical supervision. Pregnant or breastfeeding women should avoid L-citrulline supplementation due to lack of safety research. As with any new supplement, consult your healthcare provider before starting, especially if you have any medical conditions.

Key Findings from L Citrulline Clinical Trials

• A systematic review and meta-analysis found L-citrulline improves exercise performance and reduces muscle soreness.
• Multiple studies show L-citrulline increases nitric oxide production, which benefits exercise performance and cardiovascular health.
• Clinical trials indicate L-citrulline may help lower blood pressure, especially when combined with exercise.
• Evidence suggests L-citrulline improves blood flow throughout the body by enhancing vasodilation.

The existing clinical research shows promising benefits of L-citrulline supplementation for athletic performance, cardiovascular health, and overall wellness. More studies are still needed to better understand optimal dosing and long-term effects. But current evidence indicates L-citrulline is a safe, effective supplement.

FAQ

What are the benefits of taking L-citrulline supplements?

Research shows L-citrulline supplementation can enhance athletic performance, improve blood flow, lower blood pressure, reduce muscle soreness, and support overall cardiovascular health.

What is the recommended dosage for L-citrulline?

Studies showing benefits have used dosages ranging from 3-8 grams per day, with 6 grams being a commonly used and effective dosage. It's best to take it on an empty stomach before exercise.

How does L-citrulline work in the body?

L-citrulline boosts nitric oxide production which relaxes blood vessels, increases vasodilation, enhances blood flow, and delivers more oxygen and nutrients to working muscles.

Is L-citrulline safe?

L-citrulline is considered very safe at recommended dosages. Those with kidney disease should consult a doctor before taking L-citrulline supplements. Pregnant women should avoid L-citrulline.

How can I maximise the benefits of L-citrulline?

Take L-citrulline supplements on an empty stomach about 30 minutes before exercise. Drink plenty of water and pair it with lifestyle factors like nutrition and consistent training. Work up to an optimal dosage of 3-8 grams per day.