Citrulline Malate & L-Citrulline Guide: Benefits, Dosages & FAQ

This comprehensive guide delves into the advantages and proper dosages of L-citrulline supplements, exploring how citrulline and citrulline malate can aid you in achieving your fitness goals. Citrulline, a nonessential alpha-amino acid not encoded by human DNA, is nonetheless found in certain proteins and the urea cycle. It can be produced as a by-product of arginine oxidation or through the reaction of carbamoyl phosphate and ornithine. Citrulline is also known for its synergistic effects with other popular peri-workout supplements, such as branched-chain amino acids (BCAAs).

Naturally present in the rind and flesh of watermelon, citrulline is gaining popularity as a valuable ingredient in dietary and sports supplements.

Physiological Role of Citrulline

Citrulline plays several physiological roles, primarily augmenting nitric oxide-dependent signaling. It is synthesized from various amino acids in the liver and is a key component of the urea cycle, which helps eliminate ammonia and other nitrogenous toxins from the blood, mostly occurring in the liver. These nitrogen metabolites accumulate from the digestion, absorption, and metabolism of proteins.

Oral citrulline supplementation has been shown to increase plasma arginine concentration, thereby enhancing the production of arginine-derived metabolites like nitrite, ornithine, and creatinine. This process is crucial because the synthesis and elimination of urea are necessary to remove toxic nitrogen metabolites from the body. Citrulline works in conjunction with citric acid, aspartic acid, and magnesium to improve nitrogen metabolite excretion. In rare cases, a disorder known as citrullinemia can cause ammonia to build up in the blood due to a deficiency of the enzyme needed to catalyze the citrulline-arginine reaction in the urea cycle. Research indicates that zinc supplementation can aid in converting citrulline to arginine in the liver, thereby reducing blood ammonia levels.

Additionally, since pyridoxine (vitamin B-6) activates transaminases—enzymes that convert one amino acid to another—in the urea cycle, supplementing with this vitamin might be beneficial if there is a suspected liver malfunction. However, these clinical abnormalities should always be addressed by a healthcare professional.

Primary Benefits of Citrulline (Malate) Supplementation

Citrulline supplementation, typically in the form of malic acid salt, has been receiving attention for its numerous benefits related to physical performance enhancement. Beyond being an essential biomolecule in the urea cycle, citrulline can improve health and performance by:

  • Increasing Intracellular NO Production: This positively regulates vasodilation and blood flow.
  • Enhancing Utilization of Essential Amino Acids During Exercise: Citrulline helps in the better use of essential amino acids, crucial for muscle repair and growth.
  • Improving Recovery Time Post-Exercise: It aids in reducing delayed-onset muscle soreness (DOMS), thereby improving recovery.
  • Enhancing Elimination of Toxic Nitrogen Metabolites: By facilitating the excretion of these metabolites, citrulline helps maintain better overall health.
  • Boosting Growth Hormone Levels: Studies have shown that citrulline increases growth hormone levels to a higher degree post-resistance training compared to placebo groups.
  • Reducing Plasma Insulin Levels Post-Exercise: Citrulline helps inhibit the rise in plasma insulin levels typically seen after intense exercise.

Possible Side Effects of Citrulline Supplementation

Fortunately, citrulline is a safe compound with limited and generally benign side effects. The most common side effect among users is gastrointestinal distress, which can be mitigated by taking citrulline on an empty stomach.

Who Should or Should Not Use Citrulline

Citrulline supplementation can be beneficial for:

  • Physique competitors
  • Athletes involved in aerobic and/or anaerobic sports
  • Powerlifters
  • Individuals seeking increased blood flow and enhanced muscle pumps during training

However, individuals with citrullinemia should avoid citrulline supplementation as it can exacerbate the condition.

When to Take Citrulline

For optimal results, citrulline should be ingested 15-30 minutes before training. It can also be taken during or after training if desired.

Recommended Dosing

Start with a daily dose of 6-7 grams of citrulline. If needed, the dosage can be increased to 15-20 grams, divided into multiple doses throughout the day.

Citrulline Malate FAQs

Q: Can I just eat watermelon instead of supplementing with citrulline?

A: While watermelon does contain citrulline, most of it is found in the rind, making it impractical to consume the necessary doses through diet alone.

Q: Does citrulline enhance libido and treat impotence?

A: Yes, an increase in nitric oxide from citrulline supplementation can relax blood vessels and enhance blood flow, which can improve erections and overall sexual health.

Q: Should citrulline be taken on an empty stomach?

A: Taking citrulline on an empty stomach can help avoid the rare occurrence of gastrointestinal distress, but it is acceptable to take it with meals if it is well tolerated.

Q: How long does it take to notice the effects of citrulline?

A: The time frame varies among individuals. Immediate effects like endotoxin removal can occur after the first dose, while other benefits like strength increases and reduced DOMS may take a few weeks to become noticeable.

Conclusion

Citrulline and citrulline malate are valuable supplements for those looking to enhance their physical performance and overall health. By increasing nitric oxide production, enhancing amino acid utilization, and improving recovery times, these supplements offer a range of benefits. While generally safe, it is important to start with a lower dose and adjust as needed, and to consult a healthcare professional if any adverse effects occur. For athletes, bodybuilders, and fitness enthusiasts, citrulline can be a powerful addition to their supplement regimen, helping them achieve their fitness goals more effectively and efficiently.