Citrulline is an amino acid commonly used with many health benefits and enhances your exercise routine. It is not considered an essential amino acid, which means the body can create its own citrulline; It can also be found in some foods (like watermelons). Citrulline is synthesized (taken) in the liver and intestines. Citrulline can generally help support better blood flow, enhance oxygen absorption, and promote muscle growth. In addition, it also has the function of detoxifying ammonia and antioxidant. There are two forms of citrulline, available as a supplement; including L-citrulline and citrulline malate. The main difference between the two citrulline types is that L-citrulline is simply citrulline without any other substances, and citrulline malate includes L-citrulline, plus DL-malate (a compound that can convert food into energy).
1. Top 3 Citrulline health benefits
1.1 Citrulline health benefits: Hypotension
✅ Several promising studies have found a strong link between L-citrulline and blood pressure levels. It has been shown to help improve the function of blood vessel cells and act as a natural nitric oxide enhancer (Nitric oxide is a molecule that plays a key role in the body, which works as a dilates blood vessels to promote blood circulation and has various health benefits, including lowering blood pressure, improving exercise performance, preventing heart disease, and enhancing brain functions ).
✅ A study in Japan found that taking citrulline supplements helped improve endothelial dysfunction and reduce lipoprotein oxidation, which could lead to the development of plaque in arteries. This is the cause of dangerous cardiovascular complications such as high blood pressure, stroke, and heart attack.
1.2 Citrulline health benefits: Help treat erectile dysfunction
✅ Erectile dysfunction (ED) is the inability to get or maintain an erection, which can be caused by medical problems such as high blood pressure as well as mental and emotional problems like stress. Citrulline is one of the most popular natural alternatives to prescription ED supplements due to its ability to improve blood flow and lower blood pressure levels.
✅ A 2011 study conducted by Foggia University in Italy showed that, although this amino acid is not as effective as other prescription ED supplements like sildenafil, it may improve some erectile dysfunction symptoms positive after only one month. In another study of 24 participants aged 56 to 66 years, L-citrulline use was found to improve erection scores from 3 (mild erectile dysfunction) to 4 (normal erectile function) in 50% of men, compared with an improvement in 8.3% of men taking a placebo. L-citrulline supplementation has been shown to be safe and well-tolerated by patients. Its role as an alternative to mild to moderate ED treatment.
1.3 Citrulline health benefits: Improve sports performance
✅ Several studies suggest that this amino acid may help improve the use of oxygen in muscles, which can bring a number of great benefits when it comes to your exercise routine. For example, a study in the Journal of the International Sports Medicine Association found that supplementing with citrulline helped improve physical performance for bicyclists and even improved feelings of fatigue and concentration immediately after when exercising.
✅ In addition, this amino acid is also essential when it comes to muscle growth. Studies show that this important compound stimulates muscle protein synthesis and plays a central role in maintaining protein homeostasis. An experiment in Mallorca, Spain, even showed that taking L-citrulline malate could improve the increase in human growth hormone levels – a protein hormone thought to improve physical ability and muscular strength.
2. Foods that contain Citrulline
✅ Citrulline can be found in some natural food sources. You can easily meet your needs for this important amino acid by making a few simple conversions to your diet. Some of the top food sources of this amino acid include:
- Bitter melon
- Green bean
3. Notes when using Citrulline
- In most cases, this important amino acid is safe, effective, and involves very little L-citrulline side effects. In fact, a study in Paris has shown that taking as high as 15 grams a day is safe and well-tolerated by participants.
- Women who are pregnant or nursing should consult a doctor before use.
- Citrulline is also not recommended for people taking other medications like nitrates for high blood pressure, heart disease, or erectile dysfunction.
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✅ Citrulline is a non-essential amino acid that is an important intermediate in the urea cycle, functioning along with other amino acids to rid the body of ammonia, a byproduct of protein metabolism. Citrulline also plays an important role in the healing process and in the maintenance of a healthy immune system. Directions: As a dietary supplement, take 1-2 capsules 1 to 2 times daily between meals.