With so many supplements available, should you take L-citrulline? Learn about what these supplements may do for your health and fitness.
As a popular supplement for health and exercise, it’s important to know the facts behind L-citrulline supplements. These supplements contain L-citrulline (or simply citrulline), a nonessential amino acid that may have beneficial effects on health and fitness.
For instance, some research shows that citrulline may help widen blood vessels and play a role in muscle building. It does this by increasing nitric oxide production in the body, stimulating protein synthesis, and decreasing amino acid breakdown. You can find citrulline in several foods like pumpkins, cucumber, bitter melon, gourds, and especially watermelon.
Citrulline Supplements
When it comes to dietary supplements, you can find citrulline in two major forms: L-citrulline and citrulline malate. L-citrulline supplements just contain citrulline by itself, while citrulline malate contains both citrulline and malate to help with energy production.
Studies show that individuals with heart disease or at risk of heart disease may benefit from taking L-citrulline for seven days or longer. However, taking a single dose does not yield the same results, so taking it in the longer term is more effective.
Other studies suggest that taking citrulline supplements may help individuals with high blood pressure and other heart conditions. Citrulline can also increase the rise in growth hormone seen after exercise, which can help fitness-minded people.
According to studies, citrulline may help increase oxygen content in muscle tissue, which can improve oxygen usage during exercise and improve endurance. In addition, citrulline malate supplements can help with weight training performance and the number of repetitions you can do.
Taking Citrulline Supplements
Currently, the research suggests a dose between 3 and 6 grams of L-citrulline or 8 grams of citrulline malate per day may be optimal. However, how much you take will depend on your goals. For example, those focusing on improving oxygen content in muscle should take 6 or more grams of L-citrulline per day. In contrast, those looking to improve their blood pressure should take a daily dose of 3 to 6 grams per day of L-citrulline.
Furthermore, current information tells us that citrulline supplements are generally safe and well-tolerated. However, you should avoid going beyond 10 grams per day, as studies show the effects of the supplement decrease greatly after 10 grams.
The Outlook
If you want to promote healthier blood vessels, lower blood pressure, and your fitness, the citrulline supplements may help. They appear to be safe and have no known side effects as of yet.
If you’re looking for an effective citrulline supplement, consider L-arginine Plus. It not only contains L-citrulline but also L-arginine and other vitamins and minerals. Once in the body, L-citrulline is converted into L-arginine, which converts into nitric oxide and helps with circulation. If you want to support your heart health and exercise performance, then consider taking L-arginine Plus.