Should You Consider Citrulline Supplements?
Should You Take Citrulline Supplements?
Have you ever wondered if adding citrulline supplements to your routine could give you a boost in your workouts or help your heart? Citrulline is a naturally occurring amino acid found in your body and in certain foods like watermelon. In supplement form, it may enhance blood flow and overall exercise performance.
What Is Citrulline?
Citrulline was first discovered in watermelon and is known as a nonessential amino acid because your body can produce it on its own. You can also increase its levels by eating foods rich in citrulline or by taking supplements. Although it doesn't directly build proteins, it plays a crucial role in detoxifying harmful compounds in your body and can help enhance muscle building by improving blood flow.
How Does It Work?
Citrulline works in a couple of interesting ways. One key function is promoting vasodilation — the widening of your blood vessels. This happens because some of the citrulline you take converts into arginine, which then produces nitric oxide, a molecule that helps relax blood vessels and improves blood flow. This increased blood flow might explain the benefits seen in exercise performance and muscle recovery. Additionally, citrulline can stimulate muscle protein synthesis, which may help your muscles grow and recover.
It Is Found in Some Common Foods
Even if you’re not taking supplements, you might still be getting some citrulline through your diet. Besides watermelon, other foods like pumpkins, cucumbers, bitter melon, and gourds contain citrulline. However, the amounts can vary and many common foods haven't been thoroughly analyzed for their citrulline content.
Types of Citrulline Supplements
When it comes to supplements, there are two popular types:
- L-citrulline: Pure citrulline in its basic form.
- Citrulline malate: A combination of citrulline and malate, which is believed to boost energy production, making it popular with athletes.
Health Benefits of Citrulline
Research suggests that citrulline offers several potential health perks:
- Improved Blood Vessel Function: Long-term use can help widen arteries, which may enhance blood flow and lower blood pressure, especially in those with heart-related conditions.
- Lower Blood Pressure: Some studies have shown a modest reduction in blood pressure after prolonged use.
- Enhanced Exercise Performance: Increased blood flow can mean better oxygen delivery to muscles. This benefit may translate to improved endurance and strength during workouts.
- Muscle Recovery: It might also reduce muscle soreness after intense exercise.
Boosting Exercise Performance
The benefits of citrulline are especially popular among athletes. For endurance activities like cycling, some studies found that citrulline can help you exercise for longer before feeling exhausted. For weight training, citrulline malate may not only boost the number of repetitions you perform but also lessen post-workout muscle soreness.
How Much Should You Take?
Dosage recommendations vary based on the form you choose:
- L-citrulline: 3–6 grams per day.
- Citrulline malate: About 8 grams per day (which roughly equals 4.5 grams of L-citrulline).
Many studies report these amounts are effective without causing digestive upset, which is a bonus if you're taking it to boost your workouts.
Safety Profile
One of the great things about citrulline is that it appears to be safe. Even with higher doses (up to 15 grams in some studies), most people did not report any side effects. However, increasing the dose above 10 grams generally doesn’t seem to provide extra benefits, so there's no need to overdo it.
The Bottom Line
In summary, citrulline is a naturally produced amino acid that you can boost through foods or supplements. Whether you’re looking to improve blood flow, lower blood pressure, or enhance your workout performance, citrulline shows promise, especially for those with heart conditions or athletes wanting to reduce fatigue and soreness. If the idea of healthier blood vessels and improved muscle power sparks your interest, citrulline might be worth considering as a supplement in your health regimen.