L-citrulline is a naturally occurring amino acid that’s becoming increasingly popular as a supplement for better exercise performance and overall health. But just how long does l-citrulline last once you take it?
This article will discuss the half-life of L-citrulline, how long it stays in your body, and some of the factors that affect its duration. We’ll also touch on L-citrulline’s benefits and how it’s absorbed.
What is L-citrulline, anyway?
L-citrulline is a non-essential amino acid. That means your body produces it naturally, but you can also get it through supplements or foods.
Once ingested, L-citrulline converts to L-arginine, which helps produce nitric oxide (NO), similar to the effects explored in Coenzyme Q10 L-Arginine uses for heart health and more. Nitric oxide is a vasodilator, which means it relaxes your blood vessels and improves blood flow.
You’ll often see L-citrulline sold as L-citrulline malate. The malate form is often associated with better absorption in the body.
How long does L-citrulline last in the body?
The lifespan of a drug or supplement is commonly measured in terms of its “half-life.” The half-life is how long it takes for half of a substance to be eliminated from your body.
Half-life of L-citrulline
The half-life of L-citrulline is usually between 1 and 4 hours. In other words, about half of the L-citrulline you ingest will be gone from your system within that period of time.
Duration of effects
Even though the half-life of L-citrulline is relatively short, its effects may last longer. That’s because L-citrulline increases the amount of nitric oxide in your body, and that increase can cause a chain reaction that lasts for a longer time.
Keep in mind that the amount of time the effects last may vary from person to person.
Factors that affect the duration of L-citrulline effects
The amount of time that L-citrulline stays in your system depends on several factors, including:
Dosage
As with many supplements, the dose you take is directly related to how long the effects last. If you take a higher dose, the effects may last longer. But it’s important to note that more isn’t always better. Researchers typically recommend a dose between 1,000 and 8,000 mg per day.
Form of L-citrulline
You may notice that some products contain L-citrulline, while others contain L-citrulline malate. L-citrulline malate is a combination of L-citrulline and malic acid. Some research suggests that L-citrulline malate is easier for your body to absorb, and it may also have a longer-lasting effect.
Individual metabolism and health
Your metabolism is the process your body uses to break down substances and use them for energy. Your metabolism is unique to you, and it can affect how long L-citrulline stays in your system, which is a factor that also applies to nutrients like magnesium and its potential impact on testosterone. Likewise, your overall health and any health conditions you have can also impact how long L-citrulline’s effects last.
Timing of consumption
When you take L-citrulline matters, especially if you’re taking it to boost your workout. Most experts say you should take it about an hour before you exercise. This gives your body time to absorb it.
Benefits of Taking L-Citrulline
So, why take L-citrulline? Many people use it to boost nitric oxide production, which has a range of potential benefits. Some studies suggest that supplementing with L-citrulline may:
- Improve your exercise performance
- Support cardiovascular health
- Improve erectile function
- Contribute to muscle growth
- Aid in detoxification and support liver health
Keep in mind that how long these benefits last will depend on the factors we talked about earlier, like dosage, individual metabolism, and overall health. L-citrulline isn’t a magic bullet, but it might be a helpful addition to your routine.
How much L-citrulline should you take and when?
The right dose of L-citrulline depends on what you’re trying to achieve, but most people take between 1,000 and 8,000 mg per day. If you’re using it as a pre-workout supplement, try to take it about an hour before you exercise to maximize absorption.
It’s always a good idea to start with a lower dose of any supplement to see how your body reacts. You can always increase it later if you need to, but it’s best to be cautious, especially when trying something new.
Frequently Asked Questions
Does L-arginine increase size?
While some people believe L-arginine can increase muscle size due to its role in nitric oxide production (which can improve blood flow), there’s limited scientific evidence to support a direct link to muscle growth. Strength training and adequate protein intake are far more significant factors.
Can I take L-citrulline on off days?
Yes, you can take L-citrulline on off days. While it’s often used as a pre-workout supplement, its benefits extend beyond just exercise. L-citrulline can support overall cardiovascular health by promoting healthy blood flow, so taking it daily, even on rest days, may be beneficial.
Does L-citrulline work straight away?
L-citrulline doesn’t necessarily work “straight away” in the same way a stimulant would. It needs to be converted to L-arginine in the body, which then boosts nitric oxide production. While you might notice improved blood flow and pumps during a workout shortly after taking it, the full benefits are typically experienced with consistent use over time.
What are the disadvantages of citrulline?
L-citrulline is generally considered safe, but some people may experience mild side effects like nausea, stomach discomfort, or diarrhea, especially at higher doses. It’s also important to consider potential interactions with medications, particularly those that affect blood pressure.
Can you take L-citrulline and Viagra together?
Combining L-citrulline and Viagra (sildenafil) is generally not recommended without consulting a healthcare professional. Both substances can lower blood pressure, and using them together could potentially lead to a dangerous drop in blood pressure or other adverse effects. Always prioritize safety and seek medical advice before combining supplements and medications.
To conclude
L-citrulline’s effects usually last for several hours, though that time may change based on things like dosage, metabolism, and whether you’re taking other supplements.
Remember that everyone’s body is different. You’ll need to find the dose and timing that work best for you.
Before you add L-citrulline to your daily routine, talk with your healthcare provider.