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5 Reasons To Supplement With Citrulline

5 Reasons To Supplement With Citrulline

Citrulline, a nonessential amino acid found in watermelon, has gained popularity as a dietary supplement, particularly in its form as citrulline malate.

Learn more about the various benefits of citrulline supplementation, including its impact on exercise performance, cardiovascular health, and overall well-being.

Enhancing Exercise Performance

One of the most well-documented benefits of citrulline supplementation is its ability to enhance exercise performance. Citrulline malate has been shown to increase the production of nitric oxide (NO), a molecule that plays a crucial role in vasodilation, or the widening of blood vessels. This leads to improved blood flow and oxygen delivery to muscles during exercise, enhancing endurance and reducing fatigue.

Several studies support these findings. For instance, a meta-analysis of the effects of citrulline malate on strength endurance found that supplementation led to significant improvements in repetitions to failure during resistance exercise​​.

Additionally, research indicates that citrulline malate can reduce muscle soreness and improve recovery post-exercise​s.

Enhancing Muscle Protein Synthesis

Citrulline may also play a role in muscle protein synthesis. Some studies suggest that citrulline can enhance the utilization of essential amino acids during exercise, promoting muscle growth and repair​​. This makes it a valuable supplement for bodybuilders and those engaged in intense physical training.

Boosting Cardiovascular Health

Citrulline also shows promise in supporting cardiovascular health. By increasing NO production, citrulline helps relax blood vessels, potentially lowering blood pressure.

A clinical trial published in the Journal of Cardiology found that citrulline malate supplementation reduced arterial pressure in individuals with hypertension​. Moreover, improved endothelial function, which is vital for cardiovascular health, has been observed with citrulline supplementation​.

Supporting Blood Flow and Nutrient Delivery

Improved blood flow is not only beneficial for exercise performance but also for overall health. Citrulline's ability to enhance NO production aids in the efficient delivery of nutrients and oxygen to various tissues in the body. This is particularly important for athletes, as it can lead to better performance and faster recovery​.

Potential Benefits for Erectile Dysfunction

There is preliminary evidence that citrulline supplementation may help with erectile dysfunction (ED). By enhancing NO production and improving blood flow, citrulline could potentially improve erectile function. A study published in The Urology Journal found that citrulline improved erections in patients with mild ED​.

Safety and Dosage

Citrulline is generally well-tolerated, with minimal side effects reported. The most common side effect is mild gastrointestinal discomfort, which can be mitigated by taking the supplement on an empty stomach.

Recommended dosages for enhancing exercise performance typically range from 3+ grams of citrulline malate taken about an hour before exercise.​

If you are interested in supplementing with citrulline, you can learn more about our pre-workout supplement here.

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