Citrulline - what is it? What gives? Properties and side effects

Citrulline - what is it?

What is citrulline? The citrulline is an endogenous amino acid that is naturally produced in the human body. It is a non-protein compound and, unlike most amino acids, it is not a substance used for the production of proteins.

Although the citrulline is naturally produced in the human body from glutamine, the compound can also be supplied to the body with food. The substance is found in some food products, including cucumbers, melons or pumpkins. The richest source of the compound, from which the ingredient was isolated for the first time in 1930, is watermelon, to which the substance owes its name - in Latin "citrullus" means watermelon.

Interestingly, the citrulline in the human body (in the kidneys) can be converted to arginine, increasing its level in the body more effectively than the arginine itself.

Citrulline - properties. How does citrulline work?

Many people wonder what the citrulline is for, what it gives and what the effects of its use may be. Time to find out the answers to these questions!

Although the citrulline is a non-protein amino acid, current scientific data suggest that the compound may stimulate protein synthesis in skeletal muscle and thus may play an important role in protein homeostasis, this may be helpful in reducing the risk of sarcopenia, as well as among malnourished and athletes. What is more, the citrulline together with the arginine and ornithine participates in the urea cycle, which is responsible for removing harmful compounds from the body, such as ammonia. The final product of this process is urea, which is then excreted from the body along with urine.

Due to the fact that the substance can be metabolized in the body to the arginine, the amino acid can contribute to the formation of nitric oxide and increase the production of the compound in the human body. On the other hand, the nitric oxide, can cause vasodilation, which can result in increased blood flow and increased efficiency in the transport of oxygen and nutrients to tissues and organs. Dilation of blood vessels caused by increased production of the nitric oxide may also cause a decrease in blood pressure. Moreover, the phenomenon can also positively affect erection.

One of the latest scientific studies discussing the metabolic effects of the citrulline in type II diabetes suggests that the compound may provide support for diabetics, contributing to the reduction of circulating glucose and free fatty acids and the improvement of dyslipidemia. This action of the amino acid may result from increased insulin secretion from pancreatic beta cells, as well as from increased glucose uptake by skeletal muscles. The data also indicate that the citrulline may increase lipolysis and beta-oxidation.

The citrulline is a dietary supplement often used also among physically active people and athletes. According to the results of scientific research, the compound can increase exercise performance, as well as affect the increase in strength and endurance of athletes' organisms during intense physical exercise. Supplementation with the citrulline in combination with proper exercise can also improve fitness among older adults struggling with excessive body weight, increasing the speed and strength of senior muscles.

There is also data suggesting that acute supplementation with citrulline malate may delay the appearance of fatigue among athletes and may increase the endurance of muscle tissue among people performing high-intensity strength training. Moreover, the amino acid can increase physical performance and positively affect the regeneration of the body after intense training, accelerating the return to full fitness and allowing faster performance of the next activity. However, due to the fact that the results obtained in scientific studies are not uniform and consistent, and some data suggest that the citrulline has no effect on performance among athletes, further analysis is needed, to make sure that the amino acid can have a beneficial effect on the bodies of training people.

Citrulline - effects. Who should consider using citrulline supplements?

The citrulline can have a positive effect on the work of the human body, among others, it can increase the production of the nitric oxide, promote the reduction of blood pressure, and also have a beneficial effect on mild erectile dysfunction. The compound can also support athletes, increasing the efficiency of the body during exercise and supporting regenerative processes. Thus, the use of dietary supplements containing the citrulline may prove to be a good solution for physically active people, performing strength or endurance training, as well as for men struggling with mild sexual dysfunctions. The use of the citrulline may also be considered by diabetics or people suffering from hypertension and the elderly and malnourished, but before starting the amino acid supplementation, it is always worth consulting a doctor.

Citrulline supplementation - in what forms does citrulline occur?

In dietary supplements, two forms of the citrulline are most often used, namely L-citrulline and citrulline malate. How are different between these compounds?

The l-citrulline is a pure amino acid, without unnecessary additives, which can have an almost immediate effect. The citrulline malate is a combination of the citrulline and malic acid. It is a compound that, although it may have a slightly slower effect, is distinguished by higher stability and better bioavailability. Both forms of the compound may have similar effects, but in dietary supplements the form of the citrulline malate is much more often used.

What to combine citrulline with?

The citrulline is a compound that can be combined with other ingredients without fear. Previous data suggest that the amino acid does not affect the deterioration of the absorption of other substances, but may complement their action. Therefore, the citrulline is often supplemented with arginine, which can positively affect the increase in the production of the nitric oxide and the effect of a muscle pump. In addition, the amino acid can be taken along with BCAA to support muscle regeneration or in the company of creatine, which can increase the endurance of the body and support the growth of muscle mass. Sometimes the citrulline is also used together with L-arginine alpha ketoglutarate (AAKG), because this combination can positively affect blood flow in the body.

Citrulline powder can be a support among physically active people and athletes intensively training, contributing to the increase of efficiency and endurance of the body.

Citrulline - side effects and safety of use

An often emerging issue among people considering supplementation with the compound is the question of whether the L-citrulline is safe? Since the substance is an endogenous component that is naturally produced in the human body, the citrulline is considered a safe compound that can be successfully used also in the form of a dietary supplement. The amino acid in the form of the preparation is well tolerated by the human body.

Some scientific data suggest that during L-arginine supplementation, undesirable gastrointestinal symptoms may be observed, however, as a result of the oral supply of the citrulline, no side effects have not been found. Scientific data to date indicate that taking the citrulline at a dose of 15 g per day does not contribute to the occurrence of side effects, but further research is still needed, focusing on the long-term supply of the compound.

Citrulline - contraindications

The citrulline should not be used by people who are taking vasodilators, as the simultaneous use of the citrulline and pharmaceuticals with similar effects may contribute to significant and dangerous drops in blood pressure. Moreover, caution should be keep by people using drugs for cardiovascular diseases or during erectile dysfunction, as it is assumed that the amino acid may interact with some medical preparations.

The International Society for Nutrition in Sport conducts research explaining whether the citrulline can be a compound with an addictive effect. Currently, due to the small amount of data, among physically active people, it is not recommended to take doses greater than 10 g of the citrulline per day.

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Natalia Goździak

Copywriter - nutritionist. Bachelor's degree in sports dietetics She graduated from the Academy of Physical Education in Poznan, while her master's degree in dietoprophylaxis and dietotherapy - from the University of Physical Education in Poznan. at UP in Poznań. However, she treats the principles of healthy eating primarily as valuable guidelines, rather than strict rules that must be strictly followed. Knowledge in the field of copywriting, on the other hand, she draws from courses and industry literature, but since the best way to learn is to practice. learning is practice, she spends many hours each day playing with words and creating new, unique content. content. Privately, she is passionate about photography and can't imagine life without books.

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