L-citrulline is a naturally occurring amino acid that plays a pivotal role in the proper functioning of the human body. It was first discovered in watermelon, but it is also present in other dietary sources like squash, cucumbers, and pumpkins.
L-citrulline is known to benefit the human body in various ways, including improving heart health, reducing muscle soreness, and enhancing physical performance. We will explore some of the significant benefits of L-citrulline, whether it is safe to take it every day, and how to consume it correctly.
Benefits of L-citrulline
Improves Heart Health
L-citrulline is known to improve heart health by increasing blood circulation and reducing blood pressure in people with hypertension. According to a study conducted on 12 healthy men, taking 6 grams of L-citrulline for one week significantly reduced systolic blood pressure and improved arterial stiffness.
Reduces Muscle Soreness
L-citrulline is also known to reduce muscle soreness and accelerate muscle recovery after intense exercise. According to a study published in the Journal of Strength and Conditioning Research, taking 8 grams of L-citrulline before exercise significantly reduced muscle soreness and improved muscle recovery in weightlifters.
Enhances Physical Performance
L-citrulline is also known to enhance physical performance by improving the production of nitric oxide, a molecule that dilates blood vessels and enhances blood flow to muscles. According to a study conducted on 41 men, taking 8 grams of L-citrulline for six days significantly improved cycling performance and reduced perceived exertion during exercise.
Boosts Immune System
L-citrulline is also known to boost the immune system by increasing the production of white blood cells that help fight infections. According to a study published in the Journal of Surgical Research, taking L-citrulline supplements increased the number of natural killer cells in the body that helps to fight against cancer cells and viruses.
Is it safe to take l-citrulline every day?
Taking L-citrulline supplements every day is generally safe, and there are no significant side effects associated with its intake. However, it is essential to consult a healthcare provider before starting any new supplement regimen, especially if you have any pre-existing medical conditions or taking prescription medications.
Does Citrulline raise blood pressure?
L-citrulline is a nonessential amino acid that plays an important role in the body's urea cycle, which helps to remove excess ammonia from the body. It is also involved in the production of nitric oxide, which helps to dilate blood vessels and improve blood flow throughout the body. In recent years, L-citrulline has gained popularity as a dietary supplement due to its potential health benefits, including improved exercise performance, increased energy, and improved cardiovascular health.
Synopsis of the benefits on taking L-Citrulline
Improved exercise performance: L-citrulline has been shown to improve exercise performance by increasing oxygen delivery to the muscles and reducing fatigue. In one study, athletes who took L-citrulline before cycling had improved endurance and reduced perceived exertion compared to those who took a placebo.
- Increased energy: L-citrulline has also been found to increase energy levels. This is likely due to its ability to improve blood flow and oxygen delivery to the body's tissues and organs.
- Improved cardiovascular health: L-citrulline has been shown to have positive effects on cardiovascular health, including reducing blood pressure and improving overall vascular function. It may also have a protective effect against heart disease by reducing inflammation and oxidative stress in the body.
L-citrulline has been found to increase energy levels and reduce fatigue, likely due to its ability to improve blood flow and oxygen delivery to the body's tissues and organs. It may be particularly beneficial for athletes and individuals engaging in high-intensity exercise.
How to take L-citrulline:
L-citrulline is available in supplement form in tablets, capsules, and powders. The recommended dose varies depending on the specific product and intended use, but typical dosages range from 1-6 grams per day. It is generally recommended to take L-citrulline with meals to improve absorption and minimize the risk of stomach upset. It is also important to drink plenty of water when taking L-citrulline, as it may cause dehydration if not properly hydrated.
L-citrulline is a versatile dietary supplement with a range of potential health benefits. Its ability to promote improved exercise performance, increased energy, and improved cardiovascular health make it an attractive option for athletes and active individuals seeking a natural way to enhance their performance and well-being.