There’s a lot of focus these days on taking care of and improving our health. This goes beyond just keeping our bodies clean and germ-free — it’s all about helping our body stay in top shape from within. Besides eating healthy, immune-boosting food, like fresh fruits and vegetables, many are looking into adding vitamins, dietary supplements and other similar items to what they consume each day.
Some important nutrients that have been gaining popularity even beyond the exercise and muscle-building communities are amino acids. These organic compounds are considered one of the building blocks of life. They are used by the body to create proteins that help with many body functions that can improve your overall health, metabolism and well-being.
In particular, a lot of health-minded people are looking into L-citrulline. If you’re looking to boost your supplements game, then this compound might just be perfect for your daily routine.
What does L-citrulline do?
L-citrulline is considered a nonessential amino acid, which means it’s naturally occurring and your body can make it itself — BUT, supplementing your body’s natural L-citrulline can have some major health and fitness benefits. It’s one of the three dietary amino acids used in the urea cycle, which is involved in cleansing your body from ammonia and other toxins. Hence, it’s regarded as a pretty effective antioxidant, too.
When it’s synthesized in your intestines and liver, L-citrulline produces L-arginine and then nitric oxide. The latter is an important molecule that promotes vasodilation, which relaxes constricted blood vessels and arteries. It can increase blood flow, letting your muscles and vital organs efficiently receive oxygen and other nutrients they need to function.
What are the health benefits of L-citrulline?
If you have hypertension and high blood pressure problems, then it would be a good idea to take L-citrulline supplements. Because it supports vasodilation, this supplement bolsters circulation in the veins and helps lower your blood pressure. Scientific studies found that regular intake of this amino acid reduced blood pressure after 8 weeks, with some participants reporting decreasing numbers even after just 7 days.
Patients who have sickle cell disease are also given L-citrulline as part of their treatment plan. It was shown to make wounds heal better, which is a common issue among people diagnosed with diabetes.
Additionally, improving blood flow, one of the main properties of this amino acid, is a great natural way to treat erectile dysfunction. Need a bigger boost? We’ve got you — try testosterone-elevating 2TX by Max Muscle.
Athletes can also enjoy the benefits of taking L-citrulline in order to improve their performance — whether it’s through regular exercise, muscle building or competitive sports. Research has shown that people experience more powerful performance, as the amino acid helps increase the growth hormone (HGH) after exercise.
Because it increases the delivery of oxygen to your muscles, it can boost weight-lifting strength and decrease muscle soreness after gym day. It enhances your level of endurance, which is perfect for sports such as cycling.
What are the side effects of L-citrulline?
L-citrulline supplements are pretty safe to incorporate in your daily intake as there are currently no reports of any severe side effects. Some, however, have said to experience mild symptoms like stomach problems, changes in urination and heartburn.
But if you’re prescribed ED medication or nitrates for heart illnesses, then it’s best to finish your course of meds before taking in this type of supplement. Women who are pregnant or breastfeeding should stay away as well.
Which form of L-citrulline is best?
L-citrulline is naturally occurring in some fruits and vegetables, with high concentrations found in watermelon and other produce such as cucumbers, bitter gourd, squash and pumpkin. So, if you want to go the natural route and have access to lots of L-citrulline-rich produce, increasing your consumption of these foods can definitely help. But, if you want to achieve the ideal daily intake of this amino acid without mapping it out on your grocery list, a supplement is the option you're going to want to go with.
This nutrient comes in two forms in the case of supplements. The first form is L-citrulline, which is its pure form, and the second is Citrulline Malate, which combines the amino acid with malate, a compound that helps produce energy. This combination is great if you’re looking to take your workouts and recovery up a notch, and be more powerful in the exercises you do.
L-citrulline is available as a powder, which you can mix easily into any beverage, like the ones you may be drinking when going to the gym.
How long does L-citrulline take to work?
Studies have shown that the results won’t be seen within a day or two of consuming L-citrulline. Consistent consumption is recommended and the benefits can be felt after at least a week. There are no instant results here, so it pays to be patient and let your body do its work.
How much L-citrulline should I take?
On average, the safe dose is 3 to 6 grams of L-citrulline, or 8 grams of Citrulline Malate in your daily intake. If you want to improve your exercise performance, take 2 to 5 grams, while those with cardiovascular health issues can consume 2 grams 3 times a day.
L-citrulline is a powerful amino acid that’s worth including in your list of nutritional supplements. Anyone can take this type of supplement, for as long as you want improved heart health, better metabolism and a boost in overall health and wellness.
Look no further than Max Muscle’s Max L-Citrulline for your L-citrulline needs. Just mix in one scoop in 8 to 16 oz. of cold water or your favorite protein shake at least 30 minutes before working out.