L-citrulline is a nonessential amino acid that your body converts to L-arginine and then to nitric oxide. Nitric oxide is thought to improve blood flow, exercise performance, and even cardiovascular health, which is why L-citrulline supplements have become so popular, and why some might consider an Ageless Male Nitric Oxide Booster.
But how do you know which L-citrulline supplement is the best? Read on to learn more.
What is L-Citrulline and How Does it Work?
The Basics of L-Citrulline
L-citrulline is a non-essential amino acid, which means your body can usually make it on its own. It’s known for turning into L-arginine once it’s inside you.
L-arginine then produces nitric oxide, which relaxes your blood vessels. This is why people take L-citrulline supplements: for the nitric oxide.
Benefits of Nitric Oxide
Nitric oxide is good for blood flow and might be good for your heart. Some people also think it could give your immune system a boost.
Potential Benefits: What Does the Research Say?
Proponents of L-citrulline supplements say they can boost your athletic performance, improve your heart health, and even treat erectile dysfunction. But what does the science say?
Exercise Performance
Some studies suggest that L-citrulline may help improve exercise performance. However, other studies show little to no benefit, especially in well-trained athletes.
Cardiovascular Health
L-citrulline may improve cardiovascular health. Some evidence hints that it could lower blood pressure in people with hypertension. Animal studies suggest L-citrulline might help people with blood vessel problems.
Erectile Dysfunction
Some people take L-citrulline to treat erectile dysfunction. One small study suggests L-citrulline might help men with mild erectile dysfunction.
Other Potential Uses
Early studies hint that L-citrulline may be helpful for people with Parkinson’s disease and certain dementias.
L-Citrulline vs. L-Citrulline Malate
You’ll often see L-citrulline marketed as “L-citrulline malate.” This just means that it’s combined with malic acid. Both forms will increase your L-citrulline levels, but some research suggests that plain L-citrulline might be a better choice.
Why? Because there’s not much solid research showing that malic acid adds any extra benefits. So, you might as well stick with the pure stuff.
Choosing the Right L-Citrulline Supplement: Quality and Dosage
It’s important to choose a high-quality supplement. Quality and active ingredients can vary a lot from product to product. Look for supplements that have been tested by a third-party lab to be sure they’ve passed quality control and are accurately labeled and free from heavy metals.
There aren’t any established optimal doses for L-citrulline supplements. Dosage varies widely, depending on the health condition you’re trying to address. Determining what the right dosage is for you, as in the case of Black Ginger, requires careful consideration, as some studies suggest a dosage of up to 6 grams a day for up to 16 days, but that may not be the optimal dose for you.
Safety, Side Effects, and Interactions
L-citrulline is generally considered safe, but some people report side effects like heartburn or an upset stomach.
L-citrulline can interact with some medications. It can cause a dangerous drop in blood pressure if taken with nitrates (often prescribed for heart disease) or erectile dysfunction drugs. If you take blood pressure medication, use L-citrulline with caution. Finally, don’t take L-citrulline if you are pregnant or breastfeeding.
Frequently Asked Questions
What is the best form of L-citrulline to take?
While both L-citrulline and citrulline malate are available, research suggests citrulline malate might be slightly more effective, particularly for athletic performance. This is because the malate helps with energy production. However, for general health benefits, either form is likely beneficial.
How long does it take for L-citrulline to kick in?
The effects of L-citrulline can vary. For boosting nitric oxide and improving blood flow, you might notice effects within an hour or two. For sustained athletic performance benefits, consistent daily supplementation for several weeks is generally recommended.
Can you take magnesium and L-arginine together?
Yes, you can take magnesium and L-arginine together. In fact, some research suggests a synergistic effect, with magnesium potentially enhancing the benefits of L-arginine related to blood pressure and cardiovascular health. Always consult with a healthcare professional before starting any new supplement regimen.
What can you not mix with L-citrulline?
While L-citrulline is generally considered safe, it’s important to exercise caution when combining it with medications that lower blood pressure, such as nitrates (often prescribed for heart conditions) or certain erectile dysfunction drugs. Combining these could lead to excessively low blood pressure. Always consult with your doctor about potential interactions.
Should you take L-citrulline in the morning or at night?
The timing of L-citrulline supplementation isn’t crucial for general health benefits. However, if you’re taking it for exercise performance, taking it about an hour before your workout may be optimal. Some people also find that taking it before bed can improve sleep quality, due to its nitric oxide-boosting effects. Experiment to see what works best for you.
In Conclusion
L-citrulline might help boost your athletic performance and blood flow. Keep in mind that more research is needed. If you’re thinking about adding L-citrulline to your diet, talk with your doctor first.
When buying a supplement, be sure to look for a reputable brand that uses high-quality ingredients and has been tested by a third party.