Citrillin Hca
Also known as: Citrulline, L-Citrulline Malate, Citrulline DL-Malate, L-Citrulline
Overview
L-Citrulline is a non-essential amino acid prominent in various foods such as watermelons, cucumbers, and legumes. It plays a crucial role in the urea cycle, converting ammonia to urea for excretion, and acts as a precursor to L-arginine, which is vital for nitric oxide (NO) production. As a dietary supplement, L-Citrulline is noted for enhancing exercise performance, improving blood flow, and potentially reducing blood pressure. Its superior oral bioavailability compared to L-arginine facilitates elevated plasma arginine levels, leading to better outcomes in exercise and cardiovascular health. Research has increasingly supported its ergogenic and cardiovascular benefits, evidenced by systematic reviews that endorse its use, highlighting its effectiveness and safety for athletes and individuals seeking cardiovascular health improvement.
Benefits
L-Citrulline supplementation provides multiple evidence-backed benefits. Notably, it enhances exercise performance, especially in elite athletes, with small but significant improvements in high-intensity strength and power activities (pooled standardized mean difference of 0.20). In addition, it effectively lowers both systolic and diastolic blood pressure, with observed mean differences of -3.74 mmHg and -2.00 mmHg, respectively. While improvements in exercise performance can be acute, typically observed within 30 minutes, blood pressure reductions manifest over a period of 1 to 16 weeks. While promising, the evidence on cardiovascular benefits continues to evolve and warrants further inquiry to fully understand its long-term implications.
How it works
L-Citrulline boosts plasma levels of arginine, which in turn enhances the production of nitric oxide (NO), a potent vasodilator. The increase in NO leads to improved blood flow and reduced vascular resistance, enabling more effective oxygen delivery to muscles during physical activity. Its primary action involves the stimulation of endothelial nitric oxide synthase (eNOS), critical for NO synthesis. The amino acid's outstanding oral bioavailability makes it preferential for raising plasma arginine compared to other supplements, ultimately leading to better exercise outcomes and cardiovascular improvements.
Side effects
L-Citrulline is generally regarded as safe when consumed at recommended doses, with side effects typically mild and infrequent. Some individuals may experience gastrointestinal discomfort, notably cramps or diarrhea. Severe adverse effects are exceptionally rare. Caution is advisable for those using other vasodilators or antihypertensive medications, as interactions may occur. Additionally, individuals with kidney disease should consult healthcare professionals before using this amino acid. Pregnant or breastfeeding women are also advised to seek medical guidance due to the limited research available in these demographics.
Dosage
The effective dosage of L-Citrulline for both exercise enhancement and blood pressure reduction begins at approximately 3 grams per day. For optimal effects, the recommended dosage ranges from 3 to 9 grams daily for exercise performance and 3 to 11 grams daily for lowering blood pressure. No established maximum safe dose exists, though daily intakes above 11 grams await further examination. For peak results in exercise performance, L-Citrulline is best taken 30 minutes to 1 hour prior to activity. The supplement is available in various forms such as capsules, tablets, or powders, each exhibiting similar efficacy and good absorption characteristics.
FAQs
Is L-Citrulline safe?
Yes, L-Citrulline is generally safe. However, individuals with kidney issues or those taking specific medications should consult a healthcare provider.
When should I take L-Citrulline?
For optimal performance enhancement, L-Citrulline should be taken 30 minutes to 1 hour before exercise.
What results can I expect from L-Citrulline?
Expect small improvements in exercise performance and moderate reductions in blood pressure depending on individual response.
Is L-Citrulline similar to caffeine?
No, L-Citrulline is not a stimulant like caffeine; it primarily enhances blood flow and oxygen delivery.
Research Sources
- https://www.ncbi.nlm.nih.gov/pubmed/28791438 – This systematic review highlights the potential of L-Citrulline as a performance booster in sports. It presents findings on its efficacy in enhancing exercise performance and cardiovascular health, establishing a foundation for future research in diverse populations.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6055851/ – This study investigates the role of L-Citrulline in blood pressure regulation, reporting significant reductions after supplemented intake, emphasizing its relevance as a dietary intervention for hypertension.