L-citrulline is an amino acid that’s found in watermelon. It’s often sold as a supplement and is claimed to have many potential health benefits. For many people, watermelon is a favorite summer fruit. Not only is it refreshing and delicious, but it’s also packed with nutrients that can benefit your health. One of these nutrients is an amino acid called L-citrulline.
L-citrulline is a nonessential amino acid that’s involved in several important processes in your body, such as ammonia detoxification and nitric oxide production. Additionally, L-citrulline supplements have been shown to improve exercise performance and reduce muscle soreness.
What are the Benefits of 5 L-Citrulline?
Here are the benefits of 5L-Citruline that have been backed by science
1. May Boost Exercise Performance
L-citrulline is converted into L-arginine in your body. L-arginine is a precursor to nitric oxide, a molecule that helps relax and widen blood vessels. This process may enhance exercise performance by increasing blood flow to muscles. A study in 20 adult men showed that taking L-citrulline increased the amount of blood flowing to the muscles during exercise. This improved blood flow is thought to enhance exercise performance by providing more oxygen and nutrients to working muscles. Additionally, a review of 11 studies found that L-citrulline supplementation may improve exercise performance in people with heart conditions.
2. Reduces Muscle Soreness
Muscle soreness is common after exercise, especially if you’re new to a workout routine or haven’t worked out in a while. This soreness is caused by tiny tears in your muscle fibers that occur as a result of strenuous activity. L-citrulline may help reduce muscle soreness by increasing blood flow to muscles and removing waste products, such as ammonia, that build up during exercise. A study in 42 young adults showed that taking L-citrulline before exercise reduced muscle soreness 24 hours after exercise, compared to a placebo.
3. Enhances Nitric Oxide Production
Nitric oxide is a molecule that helps widen blood vessels, which increases blood flow. This can have various benefits for your health, including improved exercise performance and reduced blood pressure. L-citrulline is converted into L-arginine in your body, which is then used to make nitric oxide. Therefore, L-citrulline supplementation may enhance nitric oxide production. A study in 20 adult men showed that taking L-citrulline increased nitric oxide levels by 34% and improved blood flow, compared to a placebo.
4. May Decrease Blood Pressure
High blood pressure is a common condition that puts extra strain on your heart and blood vessels. Over time, this can lead to serious health problems, such as heart disease. L-citrulline may help reduce blood pressure by increasing nitric oxide production. Nitric oxide relaxes and widens blood vessels, which helps lower blood pressure. A study in 80 people with high blood pressure showed that taking L-citrulline for 8 weeks decreased systolic blood pressure by 7.7 mmHg and diastolic blood pressure by 5.5 mmHg, compared to a placebo.
5. May Aid Ammonia Detoxification
Ammonia is a waste product that’s produced when your body breaks down protein. High levels of ammonia can be toxic to your body and lead to conditions like liver failure. L-citrulline is involved in the detoxification of ammonia in your body. It’s converted into L-arginine, which then helps remove ammonia from your blood. A study in rats showed that L-citrulline supplementation decreased blood ammonia levels by 34%, compared to a control group.
Is it Safe to Take L-Citrulline?
L-citrulline is a safe and well-tolerated supplement. A few mild side effects have been reported, such as diarrhea, nausea, stomach pain, and bloating. However, these side effects are rare and usually only occur when L-citrulline is taken in large doses. If you experience any side effects, reduce your dosage or stop taking the supplement altogether.
If you have any preexisting medical conditions or take medication, speak to your doctor before taking L-citrulline supplements. Otherwise, L-citrulline is a safe and well-tolerated supplement with few side effects.
Get More L-Citrulline Through Your Diet
L-citrulline is found in watermelons, as well as other fruits and vegetables. Watermelon is by far the best source of L-citrulline, providing up to 1 gram per cup (154 grams). Other good sources include cucumbers, cantaloupes, and squash. You can also find L-citrulline in supplement form.
Maximize Your Athletic Performance and Muscle Recovery
L-citrulline is a non-essential amino acid that’s involved in several important processes in your body, such as ammonia detoxification and nitric oxide production. Additionally, L-citrulline supplementation may improve exercise performance and reduce muscle soreness. If you’re looking for a natural way to enhance your athletic performance or speed up muscle recovery, L-citrulline may be worth a try.
The best way to get more L-citrulline is through your diet. Watermelon is by far the best source of L-citrulline, providing up to 1 gram per cup (154 grams). Other good sources include cucumbers, cantaloupes, and squash. You can also find L-citrulline in supplement form.
Conclusion
L-citrulline is a non-essential amino acid that’s involved in several important processes in your body, such as ammonia detoxification and nitric oxide production. Additionally, L-citrulline supplementation may improve exercise performance and reduce muscle soreness. If you’re looking for a natural way to enhance your athletic performance or speed up muscle recovery, L-citrulline may be worth a try.
The best way to get more L-citrulline is through your diet. Watermelon is by far the best source of L-citrulline, providing up to 1 gram per cup (154 grams). Other good sources include cucumbers, cantaloupes, and squash. You can also find L-citrulline in supplement form.
