What is Citrulline?
L-citrulline is like l-arginine. It is also a non-necessary amino acid; your body can give l-citrulline on its own. And as we just read, l-citrulline is also a by-product of l-arginine being transformed into nitric oxide.
Try to Read Also: How to Look at Your Diet?
But you can still get it from l-citrulline foods such as watermelon, meat, legumes, and nuts. Most individuals use supplements to increase their intake of l-citrulline. Like also iodine Deficiency.
Like l-arginine, the NOS enzyme converts into nitric oxide l-citrulline. They can also convert it into l-arginine. Both are very useful, and they can be doubly robust when they are taken together.
Citrulline about Men’s Health
Citrulline malate may have some unique applications for general health. For instance, citrulline malate may help with ED. Citrulline malate enhances nitric oxide in the body, leading to the expansion of vasodilation and blood vessels. The relaxing and expanding of blood vessels can ease ED caused by high blood pressure.
One of the highest sources of citrulline is watermelon, and they found it in both the fruit and the rind. The study results recommend that the amino acids in watermelon can effectively fight pre-hypertension before it becomes a cardiovascular disease.
Besides the positive effects of its natural citrulline content on arterial function and blood pressure, watermelon is full of vitamin A, vitamin B-6, and vitamin C, fiber, plus potassium, and the antioxidant lycopene. Other fruit sources of citrulline are watermelon and other cucumbers.
Onions and garlic are other foods having citrulline. The vegetables that garlic and onion are alliums, the Greek word ‘garlic,’ help defend the body against diseases affecting the heart, veins, and arteries.
Additional Citrulline Food Sources
Some of the other citrulline foods that can help raise L-citrulline levels include almonds, cocoa, cantaloupe, chickpeas (garbanzo beans), and red meats.
And specific squash, fish, pumpkins, muskmelons, bitter melons, gourds, peanuts, walnuts, and dark chocolate.
However, none of these food sources include the concentrated amounts found in Citrullus vulgaris.
Even if an individual consumed watermelon every day, he would not likely elevate L-arginine, L-citrulline, and L-ornithine levels to therapeutic levels. Bodybuilders and others who wish to boost these levels significantly often opt for a quality L-citrulline dietary supplement.
Health Benefits Of L-Citrulline
Citrulline Reduce Blood Pressure
Citrulline supplements can lower blood pressure, specifically in those with high blood pressure levels. Research in 40 participants shows the effects of citrulline supplements in adults with high blood pressure or other heart conditions. Try Vidalista 60 and Fildena remedies to reduce the high blood pressure problems.
They found that after eight weeks, participants’ blood pressure had decreased by 4–15%.
Researchers found that citrulline decreased blood pressure by 6–16% after seven days in little research examining 12 adults with normal blood pressure.
The evidence is not conclusive in healthy people, as other analysts found no benefits from citrulline over periods of four weeks.
Overall, it is uncertain whether it significantly influences healthy people’s blood pressure.
As Citrulline can improve lower blood pressure and blood flow, it can also be necessary for heart health. Examinations have shown that taking supplements for over one week can benefit those at risk of heart disease, suffer from arterial stiffness, or have angina by helping to widen the arteries and improving blood flow.
As mentioned, it closely related this amino acid to the circulatory system, and by improving the flow of blood throughout the body, it can help deliver more oxygen and essential resources to the cells and muscles.
Promote Exercise Performance
Several fitness buffs and expert athletes already know about L-citrulline potency in improving exercise performance. But since many are new to this report, let’s review:
- The study explains that citrulline malate increases energy production during exercise.
- Because L-citrulline supercharges your nitric oxide metabolism, your tissue cells can include more blood flow, and therefore, oxygen and nutrients, during weight-lifting. It also helps delay the onset of muscle fatigue — anything to get in one more bicep curl, right?
- Corresponding to The Journal of the International Society of Sports Nutrition, eight days of oral L-citrulline supplementation improved cyclists’ exercise performance and reduced post-exercise muscle fatigue.
- Whether you’re into resistance training or cardio, L-citrulline supplements help amplify your athletic performance.
L-Citrulline treats Erectile Dysfunction problems
Since it can affect blood flow, L-citrulline can help give guys more rigid boners.
To Boost Oxygen Levels in the Muscles
It is desirable to take 6g or more for at least a week. It, again, may also depend on several factors, such as the intensity of exercise and physical characteristics.
It bore this out in a study involving 17 male cyclists who supplemented with L-citrulline before workouts and showed an enhanced ability to fight infection.
What about the Correct Dosage?
If you need to improve your exercise performance, take 3 to 5 grams of L-citrulline per day prescribed by your doctor.
Optimally, ingest citrulline about 15-30 minutes before training and during or after training if needed. If the dosage per day is too much for you to take in one go, you can increase it to 15-20g split into different doses throughout the day. However, consult with your doctor before doing that.
Citrulline Side Effects
There can be a few side effects to citrulline; these comprise:
- Stomach upset: It is no known allergic reaction to citrulline supplementation, although some people report stomach upset when an excessive amount is taken.
- Drug interactions: When taken with other drugs, there could negative interactions, particularly in nitrates, erectile dysfunction drugs, or medications for blood pressure.
- Pregnancy & Breastfeeding: because of the powerful impact on the body, pregnant and breastfeeding women should avoid taking these supplements and rely solely on food sources.