Amino acids can do a lot for your body. Have you ever heard of L-citrulline? This amino acid gets its name from the watermelon, also known as Citrullus vulgaris , because it is found in very high concentrations there. Learn what makes L-citrulline so special here.
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1. What is the amino acid L-citrulline?
To start with, the amino acid family includes many chemical molecules. You may have already read about some of them. Citrulline , or L-citrulline , is a non-essential amino acid that occurs naturally in foods , especially in watermelon (Citrullus vulgaris) [1].
It is also produced by your body itself. Non-essential amino acids are those that your body can produce itself . There are 12 of them in total . The production rate of non-essential amino acids depends entirely on the intake of the macronutrients your body needs for synthesis.
Citrulline is also available as a dietary supplement . On the other hand, there are the essential amino acids , which must be obtained through food. There are eight of them.
Amino acids are important molecules in your body and are called " building blocks of life " for a reason. They play a crucial role in metabolism , as they are components of peptides and proteins , as well as hormones and neurotransmitters . Without these small molecules, not much in your body would function.
Take Home Message #1: L-citrulline is one of the non-essential amino acids that your body produces itself. There are 12 amino acids of this type in the amino acid family.
BRAINEFFECT HACK : Our RECHARGE post-workout drink contains, among other things, plenty of L-citrulline and a host of other important minerals and vitamins.
2. What role does L-citrulline play in your body?
With so many vital processes taking place in your body, it's easy to get confused. Accordingly, many macronutrients and micronutrients also have their own important functions. Some of them, for example, ensure that you stay productive and mentally in top shape .
Now things get a bit biochemical: Citrulline is produced in the so-called urea cycle from the amino acid ornithine. The urea cycle takes place in the liver and is a cyclical process of chemical reactions.
It is important in the breakdown of proteins in your body because part of the amino group of the amino acids, namely ammonia , is flushed out of your body without causing toxic damage .
Interestingly, citrulline is the precursor of another amino acid, arginine , or L-arginine . After citrulline supplementation, it is converted to arginine in the kidneys. This process produces nitric oxide (NO) as a byproduct [3]. The latter is particularly important because it significantly influences the regulation of your blood vessels, such as your blood pressure [4].
Take Home Message #2: Citrulline is involved in two important processes in your body: It's part of the urea cycle and NO synthesis. NO plays a vital role in blood flow throughout your body.
3. Effects and intake of citrulline as a supplement
Many top athletes prefer to consume L-citrulline , hoping for a number of positive effects on physical endurance . As mentioned above, NO plays an important role in the regulation of your blood vessels [5].
If these muscles are well supplied with blood, important nutrients reach the target cells more efficiently, and toxins can be better removed . Good blood circulation naturally has a positive effect on physical exertion and recovery . The better the blood supply to your muscles, the more powerful you are.
A research group from the Department of Nutrition, Food and Exercise Science at the College of Human Sciences in Florida, USA, investigated this mechanism. They addressed the question of whether there is a positive correlation between watermelon consumption and blood pressure.
In the study group of four men and five women between the ages of 51 and 57, the following parameters were measured, among others: heart rate, systolic blood pressure, pulse, pulse wave velocity, and pulse pressure. After six weeks of supplementation, significantly improved values for these parameters were observed [6].
The team from the Department of Kinesiology and Sport Management at Texas Tech University in Lubbock investigated in a group of 25 older participants whether citrulline administration over 14 days could improve blood flow in the muscles during a training session.
For this purpose, blood flow during exercise was compared once before the medication was administered and once immediately afterward. After comparing the values, muscle blood flow increased by 10-15%. However, the exact dosage that is most effective for prospective users remains to be determined [7].
The combination of citrulline and malate is also very popular . Learn more about it and the benefits you can gain from it in the next chapter!
Take Home Message #3: Good blood circulation throughout your body, and especially your muscle cells, is a prerequisite for efficient training and good recovery. Nitric oxide (NO) plays a very important role in this.
4. Difference between L-citrulline and citrulline malate
In the first part, you already learned how natural citrulline can support you. But you can also find it as a supplement in combination with malate. So, what's the deal with this tag?
Malate is the anion of malic acid , which gives apples their distinctive, sour-sweet flavor. Malate is also involved in a number of biochemical processes in your body , including energy production .
When it comes to optimizing these processes, the synergistic effect of citrulline malate becomes increasingly important. Along with creatine, beta-alanine, and L-arginine, citrulline malate is a commonly used supplement among athletes.
In Marseille, France, the working group of the Centre de Résonance Magnétique Biologique et Médicale of the Faculté de Médecine de Marseille investigated whether a combination administration of citrulline malate before the training session can increase ATP production and thus energy production.
The 18 male subjects were administered 6 g of citrulline malate per day for 15 days, and a 34% increase in ATP rate was measured. This aspect is very interesting for future studies of energy production during exercise. [8]
Depending on your goal, you can use pure citrulline or the combination supplement. Just give it a try!
5. L-Citrulline: Experiences with taking it as a supplement
Many athletes and elite athletes use L-citrulline as a pre-workout supplement. The combination of citrulline and malate is also popular. Although citrulline has been studied several times, no general health claims can currently be drawn from it.
BRAINEFFECT HACK : With us you get L-citrulline and other amino acids combined with important minerals in the refreshing post-workout drink RECHARGE .
6. Conclusion
It's interesting to try out the individual dosage for yourself, depending on your needs. If you want to get the most out of yourself and be ready for the projects in your life, then give citrulline a try.
According to initial studies, the amino acid ensures optimal blood flow to your cells and provides the energy you need to achieve your goals!
7. Sources
[1] Rimando, A.M., Perkins-Veazie, P.M. (2005). University, MS 38677, USA. Journal of Chromatography A. Determination of citrulline in watermelon rind. [ https://www.ncbi.nlm.nih.gov/pubmed/16007998]
[2] Kaore, S. N, Amane, H. S, Kaore, N. m (2012). Fundamental Clinical Pharmacology. Citrulline: pharmacological perspectives and its role as an emerging biomarker in future. [https://www.ncbi.nlm.nih.gov/pubmed/23316808]
[3] Oketch-Rabah, H.A, Roe, A.L, Gurley, B.J, Griffiths, J.C, Giancaspro, G.I (2016). The Journal of Nutrition. The Importance of Quality Specifications in Safety Assessments of Amino Acids: The Cases of L-Tryptophan and L-Citrulline. [https://academic.oup.com/jn/article/146/12/2643S/4589958]
[4] Alsop, P, Hauton, D (2016). University of Leeds, Woodhouse Lane, Leeds, LS2 9JT UK. European Journal of Applied Physiology. Oral nitrate and citrulline decrease blood pressure and increase vascular conductance in young adults: a potential therapy for heart failure. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4983290/]
[5] Figueroa A, Trivino JA, Sanchez-Gonzalez MA, Vicil F (2009). Florida State University, Tallahassee, Florida, USA. American Journal of Hypertension. Oral L-citrulline supplementation attenuates blood pressure response to cold pressor test in young men. [https://www.ncbi.nlm.nih.gov/pubmed/19851298]
[6] Figueroa A, Sanchez-Gonzalez MA, Perkins-Veazie PM, Arjmandi BH (2010). Florida State University, Tallahassee, USA. American Journal of Hypertension. Effects of watermelon supplementation on aortic blood pressure and wave reflection in individuals with prehypertension: a pilot study. [https://www.ncbi.nlm.nih.gov/pubmed/20616787]
[7] Gonzales JU, Raymond A, Ashley J, Kim Y (2017). Department of Kinesiology and Sport Management. Texas Tech University, Lubbock, TX, USA. Experimental Physiology. Does l-citrulline supplementation improve exercise blood flow in older adults? [https://www.ncbi.nlm.nih.gov/pubmed/28940638]
[8] Bendahan D, Mattei JP, Ghattas B, Confort-Gouny S, Le Guern ME, Cozzone PJ (2002). Center de Résonance Magnétique Biologique et Médicale, Marseille, France. British Journal of Sports Medicine. Citrulline/malate promotes aerobic energy production in human exercising muscle. [https://www.ncbi.nlm.nih.gov/pubmed/12145119]
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