L-citrulline is a naturally occurring amino acid that has many health benefits, including increased strength and stamina, improvement in erectile dysfunction, and improved heart health. Read on to learn about the many health benefits of L-citrulline.
- What is L-Citrulline?
- Mechanisms of Action
- Benefits of L-Citrulline
- 1) L-Citrulline Decreases Fatigue and Muscle Soreness
- 2) L-Citrulline May Increase Exercise Capacity
- 3) L-Citrulline Reduces Erectile Dysfunction
- 4) L-Citrulline Increases Nitric Oxide
- 5) L-Citrulline May Increase Blood Flow
- 6) L-Citrulline Decreases Blood Pressure
- 7) L-Citrulline Improves Heart Function
- 8) L-Citrulline May Increase Growth Hormone
- 9) L-Citrulline May Boost Immunity
- 10) L-Citrulline May Help Treat Sickle Cell Anemia
- 11) L-Citrulline Helps Treat Urea Cycle Disorders
- Side Effects of L-Citrulline
- Drug Interactions
- Dosage for L-Citrulline
- User Experiences
- Health Tools I Wish I Had When I Was Sick
What is L-Citrulline?
L-citrulline is a non-essential amino acid, meaning that it is made in the body and is not required through diet [R].
The name citrulline comes from the word citrullus, the Latin word for watermelon, as the fruit contains large amounts of the amino acid (1.1- 4.7 mg/g) [R].
L-Citrulline can be taken as a supplement and can be found in a variety of foods.
- Watermelon (highest amount)
L-citrulline is produced in the liver and intestines, either from L-arginine (10%) or L-glutamine (90%) [R].
L-citrulline supplements are more effective than L-arginine supplements at increasing blood arginine levels. This is because L-arginine supplements are not as efficiently absorbed as L-citrulline and are quickly removed from the body due to the activity of arginase in the gut. L-citrulline is easily absorbed and converted to arginine [R].
Additionally, L-arginine causes nausea, vomiting, and diarrhea in doses above 9 g, whereas L-citrulline does not [R]. This makes L-citrulline a better choice for increasing blood arginine levels.
Because they use different transporters in the gut when they’re absorbed, L-citrulline can be combined with L-arginine to increase arginine and nitric oxide levels greater than either one alone [R].
L-citrulline plays an important role in muscle strength, heart health, the production of important enzymes, and increasing arginine levels.
Mechanisms of Action
L-citrulline is one of the three amino acids in the urea cycle (the other two being L-arginine and L-ornithine). The urea cycle converts a toxic compound called ammonia into urea, which is then eliminated from the body through urine.
L-arginine, a precursor to nitric oxide. Nitric oxide synthase produces nitric oxide from L-arginine. Nitric oxide plays a crucial role in the immune system and heart and blood vessel health. Many of the benefits of L-citrulline are due to L-arginine and nitric oxide [R].
L-Citrulline is also formed as a by-product in the production of nitric oxide from arginine. It can be recycled back to arginine in what is known as the citrulline-NO cycle [R].
Benefits of L-Citrulline
1) L-Citrulline Decreases Fatigue and Muscle Soreness
A study of 18 men with fatigue found that L-citrulline reduced fatigue and increased ATP levels. Every man reported a reduction in fatigue after exercise. L-Citrulline also increased the production of creatine phosphate, which is a form of energy reserves in the muscles [R].
Another study (DB-RCT) of 41 men showed that citrulline malate reduced fatigue. Those receiving citrulline were able to do more reps per set of bench presses and experienced less soreness after exercise [R].
A study (DB-RCT) on 22 men found that L-citrulline increased cycling speed and reduced muscle fatigue compared to placebo [R].
2) L-Citrulline May Increase Exercise Capacity
3) L-Citrulline Reduces Erectile Dysfunction
A single-blind study of 24 men over the age of 55 showed that L-citrulline improves erectile dysfunction (ED) and increases the hardness of erections. Some men reported having more sex after treatment and being more satisfied [R].
4) L-Citrulline Increases Nitric Oxide
A study (DB-RCT) on 15 healthy men showed that those who received L-citrulline supplements had increased nitric oxide levels [R].
A study of 10 children with a mitochondrial disorder found that L-citrulline supplements effectively increased nitric oxide levels due to an increase in arginine [R].
5) L-Citrulline May Increase Blood Flow
A combination of L-citrulline and L-arginine supplements increased blood flow in the ears of rabbits [R].
A study of 10 healthy young men found that nitric oxide plays an important role in regulating blood flow [R]. Other studies, one being a DB-RCT, found that L-citrulline effectively increases nitric oxide [R, R]. This suggests that L-citrulline may increase blood flow.
6) L-Citrulline Decreases Blood Pressure
A study (DB-RCT) on 12 healthy young men showed that L-citrulline decreased systolic blood pressure and increased nitric oxide levels. Nitric oxide causes blood vessels to dilate, which lowers blood pressure [R].
Another study of 12 healthy young men found that L-citrulline decreases both systolic and diastolic blood pressure [R].
7) L-Citrulline Improves Heart Function
A study of 30 patients with heart failure found that l-citrulline increased the volume of blood pumped out of the right ventricle of the heart and lowered blood pressure in the pulmonary artery [R, R].
A study of 35 patients revealed that L-citrulline improved the function of both the right and left ventricles as well as endothelial function [R].
8) L-Citrulline May Increase Growth Hormone
A study (DB-RCT) on 17 cyclists revealed that L-citrulline increased growth hormone levels after exercise, but not at rest. This is most likely due to an increase in arginine levels. Arginine blocks the release of growth hormone inhibiting hormone [R].
9) L-Citrulline May Boost Immunity
A study (DB-RCT) on 17 male cyclists found that L-citrulline supplementation before exercise may boost immunity.Neutrophils (a type of white blood cell) of the cyclists supplemented with L-citrulline showed improved ability to fight infection [R].
10) L-Citrulline May Help Treat Sickle Cell Anemia
A study of 5 African-American patients with sickle cell anemia showed that L-citrulline supplementation may be a useful treatment for the disease. The patients treated with L-citrulline had reduced symptoms of the disease along with a decrease in white blood cells to normal counts [R].
11) L-Citrulline Helps Treat Urea Cycle Disorders
Urea cycle disorders are genetic disorders that impair the elimination of ammonia from the body [R]. L-Citrulline supplements can help treat urea cycle disorders by removing ammonia from the bloodstream and preventing a build-up of it [R].
Side Effects of L-Citrulline
Although there is no clinical evidence, L-citrulline supplementation may interact with drugs used to treat the following conditions: [R]
- High blood pressure
- Heart disease
- Erectile dysfunction
Dosage for L-Citrulline
L-citrulline supplements can be taken in different dosages, depending on what they are being used for.
For treating erectile dysfunction,1,500 mg per day was proven to be an effective dosage [R].
To reduce fatigue and increase workout capacity, 2,400 mg per day was an effective dosage [R].
For heart failure, a dosage of 3,000 mg per day was effective [R].
To reduce blood pressure, 3,000 mg per day was effective in reducing blood pressure [R].
Many people report that L-citrulline supplements are very effective at increasing energy levels and exercise capacity when taken pre-workout.
Many people also report that L-citrulline is very helpful in regulating their blood pressure and maintaining their overall health.
While most people were happy with the supplement, others reported that it did not work for them or that it caused them to feel sick.
Health Tools I Wish I Had When I Was Sick
At SelfHacked, it’s our goal to offer our readers all the tools possible to get optimally healthy. When I was struggling with chronic health issues I felt stuck because I didn’t have any tools to help me get better. I had to spend literally thousands of hours trying to read through studies on pubmed to figure out how the body worked and how to fix it.
That’s why I decided to create tools that will help others cut down the guesswork:
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- SelfDecode – a software tool that will help you analyze your genetic data from companies such as 23andme and ancestry. You will learn how your health is being impacted by your genes, and how to use this knowledge to your advantage.
- SelfHacked Secrets – an ebook where we examine and explain the biggest overlooked environmental factors that cause disease. This ebook is a great place to start your journey if you want to learn the essential steps to optimizing your health.
- SelfHacked Elimination Diet course – a video course that will help you figure out which diet works best for you
- Selfhacked Inflammation course – a video course on inflammation and how to bring it down
- Biohacking insomnia – an ebook on how to get great sleep
- Lectin Avoidance Cookbook – an e-cookbook for people with food sensitivities
- BrainGauge – a device that detects subtle brain changes and allows you to test what’s working for you
- SelfHacked VIP – an area where you can ask me (Joe) questions about health topics
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