Citrulline malate is a naturally occurring amino acid that is found in watermelon, cucumbers, and other foods. It is also available as a dietary supplement. Citrulline malate is converted to L-arginine in the body, which is then used to produce nitric oxide. Nitric oxide is a gas that helps to relax blood vessels and improve blood flow. This can have a number of beneficial effects. Check out our article on 5 Supplements That Actually Work.
The Benefits of Citrulline Malate
1. Improved athletic performance: Citrulline malate has been shown to improve exercise performance in a number of studies. One study found that cyclists who took citrulline malate were able to ride for longer and at a higher intensity than those who took a placebo.
2. Reduced muscle soreness: Citrulline malate can also help to reduce muscle soreness after exercise. One study found that people who took citrulline malate after a workout had significantly less muscle soreness than those who took a placebo.
3. Increased muscle mass and strength: Citrulline malate may also help to increase muscle mass and strength. One study found that men who took citrulline malate for eight weeks gained significantly more muscle mass and strength than those who took a placebo.
4. Improved heart health: Citrulline malate can also help to improve heart health. One study
found that people with high blood pressure who took citrulline malate for six weeks had significantly lower blood pressure than those who took a placebo.
5. Improved erectile function: Citrulline malate may also help to improve erectile function. One study found that men with erectile dysfunction who took citrulline malate for six weeks had significantly improved erectile function compared to those who took a placebo.
6. Reduced risk of cancer: Some studies have shown that citrulline malate may help to reduce the risk of certain types of cancer, such as prostate cancer and colon cancer.
7. Other potential benefits: Citrulline malate may also have other potential benefits, such as improving cognitive function, boosting the immune system, and promoting weight loss. However, more research is needed to confirm these benefits.
How much citrulline malate should you take?
The recommended dose of citrulline malate is 3-6 grams per day. You can take it as a single dose or split it up into two or three doses throughout the day. It is best to take citrulline malate 30-60 minutes before exercise.
Is citrulline malate safe?
Citrulline malate is generally safe for most people. However, it may cause some side effects, such as nausea, vomiting, and diarrhea. It is important to talk to your doctor before taking citrulline malate if you have any underlying health conditions.
If you are looking for a natural way to improve your athletic performance, reduce muscle soreness, and promote heart health, citrulline malate may be a good option for you.
For more information on citrulline malate, check out some of the research:
Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature (Gonzalez, AM and Trexler, ET. J Strength Cond Res 34(5): 1480-1495, 2020)
Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness (J Strength Cond Res. 2010 May;24(5):1215-22. doi: 10.1519/JSC. 0b013e3181cb28e0.)
Citrulline/malate promotes aerobic energy production in human exercising muscle (Callis A, Magnan de Bornier B, Serrano JJ, Bellet H, Saumade R. NCBI.)
Effects of Citrulline Supplementation on Different Aerobic Exercise Performance Outcomes: A Systematic Review and Meta-Analysis (Amato et al. NCBI.)
Shout out to Brad for the info. Never heard of this one, but I’m pretty limited on supplements. I do love watermelon and cucumber though!
This supplement I'd say is up there with Creatine in terms of being a staple supplement to take. Among all the junk supplements in the industry, this one needs to be taken if anyone is serious about their training. Great article as well as it lays all the facts out in a simple-to-read and understand format.
Thanks for the info Brad! Well written article.
Excellent article, man. I've heard about this before but didn't really know of all the potential benefits. Looks like I have a new supplenent to try out. Thanks!