Citrin
Also known as: Citrulline, Citrulline Malate, L-Citrulline
Overview
L-Citrulline is a non-essential amino acid primarily found in watermelon (Citrullus lanatus), and it plays a crucial role in the urea cycle, aiding in the removal of ammonia from the body. It is a precursor to arginine, which is essential for the production of nitric oxide. Citrulline is often used as a dietary supplement to enhance exercise performance, improve cardiovascular health, and support recovery. The existing research indicates that citrulline supplementation may lead to increased nitric oxide levels, contributing to better blood flow and enhanced athletic performance, though results can vary.
Benefits
Research evidences multiple benefits of L-Citrulline, particularly in the realm of exercise performance enhancement. Studies show a small effect size (SMD = 0.20) in strength and power outcomes, demonstrating notable benefits for high-intensity activities among athletes. Additionally, citrulline may improve aerobic capacity and delay fatigue during prolonged exercise. Other potential benefits observed include post-exercise recovery support and improvements in cardiovascular function. Populations such as high-level athletes may experience significant advantages due to their reliance on marginal performance improvements.
How it works
L-Citrulline enhances nitric oxide production by increasing L-arginine levels in the body. Nitric oxide plays a vital role in vasodilation, which improves blood flow to muscles during exercise, thereby potentially enhancing performance and reducing fatigue. This amino acid interacts with various biological systems, notably influencing cardiovascular health and muscle function through its action on endothelial nitric oxide synthase (eNOS). Citrulline is well-absorbed when taken orally, contributing effectively to its physiological effects.
Side effects
L-Citrulline is generally considered safe for most individuals, with common side effects being mild and predominantly gastrointestinal, including diarrhea or stomach upset. Serious side effects are rare and not well-documented. Though uncommon, individuals on blood pressure medications should consult healthcare providers, as citrulline may amplify their effects. Individuals with conditions affecting blood pressure should exercise caution and consider consulting a healthcare provider before supplementation. It's advisable to be aware of any interaction risks and use supplements judiciously, especially in special populations.
Dosage
The recommended dosage of L-Citrulline typically ranges from 3 to 6 grams per day, often taken 30-60 minutes prior to exercise for optimal effects. For citrulline malate, the dosage may increase to 6-12 grams as it combines citrulline with malate, a compound that aids in energy production. The specific form may influence absorption, but citrulline is generally well absorbed orally. Although upper limits have not been well established, exceeding recommended dosages without professional guidance is not advised.
FAQs
When is the best time to take L-Citrulline?
It is best taken 30-60 minutes before exercise to maximize its performance-enhancing effects.
Are there any drug interactions with L-Citrulline?
Citrulline may interact with blood pressure medications, so consulting a healthcare provider is advisable.
What kind of results can be expected from L-Citrulline supplementation?
Users may experience small improvements in exercise performance, particularly during high-intensity workouts.
Is L-Citrulline safe for everyone?
Generally safe for most people, but individuals with certain blood pressure conditions should seek medical advice.
What are some misconceptions about L-Citrulline?
Some overestimate its benefits; while helpful, improvements are typically small and may exceed clinical significance in competitive scenarios.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/30895562/ – This systematic review analyzed the effects of L-Citrulline on exercise performance, concluding a small but significant benefit for strength and power metrics (SMD = 0.20), even though results varied across studies.
- https://onlinelibrary.wiley.com/doi/pdf/10.1155/2011/509038 – A randomized controlled trial investigating the acute effects of citrulline supplementation on exercise, finding increased time spent in high-intensity zones among participants but no overall performance enhancement.
- https://www.mdpi.com/2072-6643/16/19/3235 – This systematic review discusses citrulline's potential to enhance aerobic energy production and its beneficial impacts on exercise performance, although specific data was not detailed.
- https://pubmed.ncbi.nlm.nih.gov/36079738/ – A recent study examining citrulline supplementation's effects on athletic performance, indicating positive outcomes but noting limitations in sample size and study design.
- https://academic.oup.com/nutritionreviews/article-abstract/1/7/214/1874679 – This review details the various effects of dietary L-citrulline and its role in cardiovascular health and physical performance, providing a comprehensive overview of its benefits.
