Citrulline
Citrulline is an amino acid that is gaining popularity among physically active people. This organic chemical compound from the Ξ±-amino acid group was isolated in 1914 from watermelon. Citrulline is one of the key ingredients in dietary supplements designed to improve physical performance, speed up recovery after training and increase nitric oxide production in the body. Read more
What is citrulline and what effect does it have?
Citrulline is an endogenous amino acid, meaning that it is produced by the body. It plays an important role in the urea cycle, where it is involved in the conversion of ammonia into urea. Citrulline is a precursor to the production of nitric oxide, which is responsible for dilating blood vessels and improving blood flow.
Supplementation with citrulline can provide many potential health benefits. Research suggests that citrulline has a positive effect on lowering lactic acid concentrations in muscles, which translates into reduced levels of muscle soreness after training. In addition, citrulline shows potential to support the cardiovascular system by increasing the ability to produce nitric oxide.
It is worth noting that citrulline is often used in combination with arginine, another amino acid that also plays a key role in nitric oxide synthesis. Such a combination can potentially increase the effectiveness of supplementation and produce better results.
For whom are supplements with citrulline intended?
Dietary supplements containing citrulline are especially recommended for athletes and physically active people. This is because citrulline can support physical performance, speed up recovery after exercise and increase the "muscle pump" effect during training.
Preparations with citrulline can also be beneficial for people who want to improve cardiovascular function. Thanks to its ability to increase nitric oxide production, citrulline has the potential to improve blood supply to tissues and organs, resulting in better nutrition and oxygenation.
However, it is important to note that supplements with citrulline should not be used by pregnant and breastfeeding women without consulting a doctor. In addition, people with kidney or liver disease should exercise caution and consult a doctor before starting supplementation.
How to dose citrulline?
Dosage of citrulline depends on individual needs and supplementation goals. The most commonly recommended daily dose of citrulline ranges from 2 to 6 grams, divided into several servings. It is a good idea to start with a smaller dose and gradually increase it, observing the body's reaction.
A dietary supplement with citrulline is best taken on an empty stomach, about 30-60 minutes before training. You can also consume one serving in the morning and one serving before bedtime. It is important not to exceed the recommended serving to be consumed per day, as excess citrulline can lead to side effects.
Before starting supplementation, it's a good idea to consult a doctor or nutritionist who can help you choose the right dosage, taking into account your individual needs and health.
Does citrulline have side effects?
Citrulline is generally considered a safe dietary supplement when used as directed. However, like any chemical compound, it can cause some side effects in some individuals.
The most common side effects associated with citrulline supplementation are gastrointestinal complaints, such as diarrhea, bloating or abdominal discomfort. These symptoms are usually mild and transient, but if they persist or worsen, the supplement should be discontinued and a doctor should be consulted.
In rare cases, high doses of citrulline can lead to lower blood pressure, which can be dangerous for people with already existing hypotension. Therefore, people with low blood pressure should exercise extreme caution and monitor their reaction to the supplement.
Contraindications to the use of citrulline
Although citrulline is generally safe, there are some contraindications to its use. Supplements with citrulline should not be taken by people who are allergic to any of the formula's ingredients. If allergic symptoms such as rash, itching or difficulty breathing occur, the supplement should be discontinued immediately and a doctor should be consulted.
Pregnant and breastfeeding women should avoid supplementation with citrulline unless recommended by a health care provider. There are insufficient studies to confirm the safety of citrulline use in these groups.
People with kidney or liver disease should exercise caution and consult a physician before starting citrulline supplementation. Due to citrulline's role in the urea cycle, its use may affect the function of these organs.
Highlights of Citrulline:
- Citrulline is a precursor for the production of nitric oxide
- Influences the cardiovascular system and the course of the urea cycle
- Typical dosages range from 2 to 6 grams
- Is often used in combination with arginine