Citrulline
amino acids
Citrulline is a non-essential amino acid that plays a crucial role in the nitric oxide pathway, promoting vasodilation and improved blood flow. It is particularly valued for enhancing exercise performance, supporting cardiovascular health, and improving endurance capacity.
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Benefits
Dosage
Typical Dose
6-8g per day
Upper Limit
15g per day
Timing
30-60 minutes before exercise or training
Forms & Bioavailability
L-Citrulline
Moderate absorption; requires conversion to arginine for nitric oxide production
Citrulline Malate
Enhanced bioavailability with added malate for improved energy production and muscle fatigue reduction
Side Effects
Interactions
Research Summary
Clinical studies demonstrate that citrulline supplementation significantly improves exercise performance, reduces arterial stiffness, and enhances vascular function through increased nitric oxide production. Research supports its use for improving endothelial function and reducing exercise-induced muscle soreness, particularly when taken as citrulline malate. Evidence also suggests benefits for erectile dysfunction and general cardiovascular health, though more long-term studies are needed.
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The Bottom Line on Citrulline
Citrulline is well-researched with strong evidence supporting its primary benefits.It is most commonly used for enhanced blood flow and vasodilation and improved exercise performance and endurance. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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