Citrulline or L-Citrulline: what is it and how to take the supplement correctly?

Citrulline is an organic compound that is part of protein. It was first obtained from watermelon, hence the Latin name citrullus. It has a positive effect on the body as an independent substance and in combination with other popular supplements, improving blood circulation and increasing human performance. Therefore, it is widely used to improve the performance of sports training, combat erectile dysfunction and generally improve the quality of life.

Composition of the drug

The effect of citrulline on humans largely depends on the method of its preparation. As a nonessential amino acid, it can be synthesized by the body or supplied prepared from food. At the cellular level, it is formed as a result of the combination of carbamoyl phosphate and ornithine during the urinary cycle, with the metabolism of arginine into nitric oxide through the formation of argininosuccinate.

Among the popular preparations based on this element, Citrulline malate stands out, which consists of 55-60% L-Citrulline and 40-45% malic acid. This compound reduces the recovery period after physical activity and prolongs the positive effect of using the supplement.

Mechanism of action

Both malate and citrulline are directly involved in the Krebs cycle. One substance enhances the effect of another. With the help of malate, mitochondria actively convert proteins, fats and carbohydrates into energy. Thus, additional introduction of malic acid into the diet can increase energy productivity in striated cells. At the same time, malates are necessary for the processing and absorption of lactic acid salts, and Citrulline Malate removes acid from the body, reducing the concentration of substances that cause fatigue and pain during and after training. The duration and intensity of aerobic and anaerobic exercise can be increased, and the functionality and architecture of muscles can be improved.

Impact on the body

The effects of citrulline on humans span all organ systems. Thus, it increases the production of nitric oxide and promotes the restoration of arginine. According to research in the field of gerontology, this improves cell reproduction processes and triggers regeneration in tissues.

Arginine, in turn, produces salts of nitrous acid, ornithine, creatinine and other useful metabolites involved in the synthesis and excretion of urea. It is found in immunoglobulins, proteins otherwise known as antibodies and forming human immunity.

In general it comes down to these functions:

normalization of metabolic processes;
activation of blood circulation;
improved regeneration;
saturation of muscle tissue with nutrients;
strengthening the immune system;
nitrogen retention, leading to muscle growth;
restoration of phosphocreatine and ATP reserves after exercise;
removal of ammonia and lactic acid.

Chemical properties

The substance has the international name N5-(aminocarbonyl)-L-ornithine malate and belongs to the class of alpha amino acids. It is an amphoteric compound - it can interact with acids and alkalis. In aqueous solution it exhibits buffer functions. In its pure form it is a white crystalline powder. It is highly soluble in water and has a high melting point.

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Citrulline in medicine and sports

Citrulline-based dietary supplement can be used for medical or sports purposes. The drug is indicated for relieving chronic fatigue and sleep disorders, diabetes mellitus, metabolic disorders, and erectile dysfunction.

For older people, it will be an excellent general strengthening agent, and in the postoperative period it will help to recover.

During strength training, it promotes rapid muscle mass gain and recovery after intense training, and reduces fatigue.

According to studies, citrulline has been shown to lower blood pressure, stimulate protein synthesis in muscles, improve the flow of oxygen to muscle tissue and increase the endurance of an athlete. It is these effects that are used when taking the dietary supplement by both weightlifters and fans of fitness, running and other aerobic activities.

Contraindications

Citrulline supplements are not prescribed for the following conditions and diseases:

individual intolerance to the components of the drug;
exacerbation of a stomach or duodenal ulcer;
urolithiasis, renal failure;
gout;
autoimmune pathologies.

The effects of citrulline have not been sufficiently studied, so supplements based on it are also prohibited for children under 6 years of age and women during pregnancy and lactation. The medicine is also prescribed with caution to people on a salt-free diet due to the high sodium content in the composition.

How to take citrulline?

To avoid some unwanted reactions, you should follow the instructions when using the product. It is taken no earlier than 1.5 hours and no later than 30 minutes before training, and best on an empty stomach. In this case, normal production of arginine will begin within an hour, and the effect will last for almost a day.

The first positive changes will be noticeable already on the third day of taking the product, but the maximum result will be achieved after half a month or a month. The duration of the course, which can reach 30-60 days, also depends on this.

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Citrulline malate

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Reviews about the supplement are written mainly by men. They say that the amino acid:

improves the pumping effect;
increases endurance, helps increase the number of repetitions in training and build muscle mass;
reduces soreness;
enhances potency.

But many buyers are not satisfied with the diuretic effect of citrulline, which appears 30-60 minutes after consumption. And some powder supplements have an unpleasant sour taste.

Optimal doses of citrulline

The dosage should be selected individually, with the participation of a qualified physician, depending on age and goals.

The minimum recommended intake of citrulline is 6 g per day, while 18 g of the substance gives the best effect and is also well tolerated by the body.

For sports purposes and improving erection, the dose can be 5-10 g of powder dissolved in water. You can drink it half an hour before class, during it and before bed. During the day, the product can be used no more than three times.

Sources[edit | edit code]

Sureda A, Pons A. Arginine and citrulline supplementation in sports and exercise: ergogenic nutrients? Medicine and Sports Science. 2013; 59: 18-28.
Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength Conditioning Research. April 2010. doi: 10.1519/JSC.0b013e3181cb28e0.
Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ. Citrulline/malate promotes aerobic energy production in human exercising muscle. British Journal of Sports Medicine. August 2002; 36(4): 282-289.
Giannesini B, Le Fur Y, Cozzone PJ, Verleye M, Le Guern ME, Bendahan D. Citrulline malate supplementation increases muscle efficiency in rat skeletal muscle. European Journal of Pharmacology. September 2011; 667(1-3):100-104.
Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons A. Lcitrulline-malate influence over branched chain amino acid utilization during exercise. European Journal of Applied Physiology. September 2010; 110(2): 341-51.

Side effects

During the research, it was revealed that the substance is safe for humans, is well absorbed and does not harm the body.

Among the unpleasant manifestations is the possibility of gastrointestinal upset if you take the drug during or immediately after meals. Sometimes there is a feeling of discomfort in the stomach in the first days of using the supplement.

There are also some contraindications, in the presence of which the use of citrulline can aggravate the condition:

individual intolerance to elements can result in a serious allergic reaction;
Citrullinemia, a hereditary disease characterized by mental retardation, blocks amino acid synthesis and leads to the accumulation of ammonia in the blood.

Storage rules

The drug should be stored in a dry place, protected from direct sunlight at a temperature of no more than 25° C. Keep away from children! The shelf life of the supplements is 2 years.

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Combining Citrulline with Other Supplements

From different manufacturers, the composition of the product may be supplemented with various excipients. Moreover, some of them can be taken simultaneously with citrulline, complementing and enhancing its effect:

Arginine relaxes the walls of blood vessels, relieves their spasm, improving blood circulation in general, increases the production of nitric oxide, and performs a nutritional function;
L-carnitine activates metabolic processes, normalizes the breakdown of lipids, preventing atherosclerosis, improves physical performance and reduces fatigue;
Creatine accumulates energy in muscle tissue, accelerating their growth, and participates in energy metabolism in muscles and nerve cells;
Beta-alanine increases speed and endurance in athletics competitions, and endurance of weightlifters, forms the dipeptide carnosine;
Carnosine increases cardiovascular and immune system activity, strength during anaerobic exercise, and performance indicators by buffering lactic acid;
Glutathione increases nitrogen production, which reduces the recovery period after excessive exercise and neutralizes the destructive effects of free radicals;
B vitamins reduce the negative impact of stressful situations, regulate metabolic processes and blood sugar levels;
Zinc is necessary to start skin regeneration, normalize the functioning of the sebaceous glands, immunity and nervous system, hematopoiesis, etc.

Where can I buy

The drugs can be bought at a pharmacy or online store, but the prices of supplements at these pharmaceutical outlets are 1.5-2 times higher.

The lowest prices for citrulline are in the well-known online store iHerb. From other sellers the cost will be 30-50% higher. You can check it yourself.

There is a discount of up to 10% on iHerb using this promotional code:

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Sports nutrition with citrulline

There are many sports supplements containing this element:

Scivation brand Xtend also contains glutamine, pyridoxine, as well as a complex of BCAA amino acids: leucine, isoleucine, valine. Approximate cost for 420 g. 1600 rubles, for 1188 g. – 3800.
NO-Xplode from BSN is a pre-workout complex, in addition to citrulline, it contains caffeine, beta-alanine, as well as the following unusual ingredients: guayusa (Amazonian tea, excellent tonic), yohimbe (a restorative plant from the west of the African continent), macuna (a bean from the tropics );
The SuperPump MAX mixture complex, until 2011, was produced under the name SuperPump250 from the American company Gaspari Nutrition. One of the most famous and popular pre-workouts all over the world. The OxiENDURANCE complex contains L-citrulline, L-carnitine, L-aspartate and beetroot extract.
Nano Vapor Vasoprime from MuscleTech - added arginine, glucose, aspartic acid, disodium and dipotassium phosphate, xanthinol nicotinate, histidine, norvalgine and other components.

All of these complexes have different principles of action, so in order to choose the right one for yourself, you should read the descriptions of them and seek recommendations from specialists.

Natural Sources of Amino Acids

Table - List of products containing citrulline

Name	Amount of amino acid, mg per 100 g
Watermelon rinds	300
Peanut	297
Soya beans	273
Beef	210
Pork	183
Onion	160
Milk	119
White fish	114
Beans	112
Eggs	79

Effect on potency

Increasing the level of L-arginine in the blood improves blood circulation through the synthesis of nitrous oxide. Thanks to this, the lumen of blood vessels expands, which has a positive effect on the activity of the cardiovascular system and potency.

In the latter case, the benefit of citrulline is to ensure complete filling of the corpora cavernosa with blood due to improved blood supply to the pelvic organs.

It is believed that a long course can help men get rid of impotence and strengthen the entire body. In any case, the drug is safe when compared with other means to increase potency, and also has virtually no contraindications or side effects.

Dosage forms

Citrulline malate preparations are available in two forms:

Capsules. Easy-to-use form of the drug. The capsules have no taste or odor. You can take them with you to work or on a trip. Manufacturers make the capsule shell enteric, so there are no problems with the absorption of the amino acid.
Powder. The classic form of sports nutrition is intended for the preparation of protein and vitamin drinks. Citrulline powder can be added to water or natural juice.

Citrulline malate or L-Citrulline?

The main difference between Citrulline and Citrulline malate is their composition, which in turn affects the effect of administration. For clarity, all data is presented in the table:

L-Citrulline	Citrulline malate
Compound	Pure Citrulline, auxiliary components.	55-60% L-citrulline and 40-45% DL-malate.
Operating principle	Increasing the amount of nitrous oxide, eliminating ammonia and nitrogen waste.	A rush of blood and nutrients to the muscles, increasing the energy released.
Effect	A week later	Straightaway
Daily dose	2.4-6 g	6-8 g
Peculiarities	Reduced endurance and duration of training during intense exercise.	Increased energy, increased effect from exercise, decreased muscle pain after exercise.

Scientific rationale for use

The beneficial properties of citrulline malate have been confirmed by scientific experiments. Placebo controlled studies have proven:

Reduced fatigue, decreased intensity of muscle pain after daily and two-day intervals in 40% of subjects.
Increase in the number of approaches for weightlifters by 53%.
Increased production of adenosine triphosphoric acid molecules by 34% during training.
Restoration of phosphocreatine after the end of exercise by 20%.

In general, in comparison with the group of athletes who received a pacifier, the subjects showed greater activity and endurance. Metabolic rates were also higher.

The positive effect of the supplement on the quality and intensity of the training process has made it popular among athletes of various disciplines.