What is Citrulline?
Citrulline is a naturally-occuring non-essential amino acid found in certain foods and produced naturally within the human body. It is an alpha-amino acid, and its name is derived from the Latin word for watermelon - citrullus. It was first discovered in 1914, and the most common form of citrulline found is citrulline malate.
Where can I get Citrulline from?
Citrulline is found in a number of foods, such as red meat, fish, dairy, watermelon, pumpkin, cucumbers and onions. Citrulline has also been isolated and sold as a dietary supplement on its own and as part of blends, particularly in pre-workout and intra-workout supplements.
What are Citrulline's Benefits?
Citrulline has been shown to improve a number of processes in the body, both athletic and in general health. Some of the benefits of citrulline use are:
- Reducing fatigue
- Improving bloodflow
- Improving heart health
- Treating erectile dysfunction
- Detoxifying the liver
What are Citrulline's Side Effects?
Research has yet to find any significant relationship between citrulline supplementation and negative side effects. At extremely high doses (over 15g), some incidents of stomach discomfort have been reported.
Who should use Citrulline?
Anyone looking to improve their workout and recovery performance can use citrulline. In addition, with the advice of a doctor, citrulline can be used to assist with a number of medical issues.
The most prominent studies on citrulline have used 0.1g per kg of bodyweight - which is 8g for an 80kg person. This is a fairly high dosage, especially considering most preworkout supplements usually contain between 2g-3g per serving. Although there might be some benefits at lower dosages, it is at the higher intakes where most benefits will be seen.
Citrulline, and citrulline malate in particular features heavily in a number of supplements. Some of the most popular supplements containing citrulline are:
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