L-Citrulline

What is L-Citrulline?

L-Citrulline is a non-essential amino acid that plays a key role in nitric oxide production, circulation, and exercise performance. Unlike some amino acids that are directly used for protein synthesis, L-Citrulline is primarily involved in vascular function and endurance support. It is naturally found in watermelon, cucumbers, and pumpkins, but it is commonly taken in supplement form for its role in enhancing blood flow and reducing muscle fatigue.

How L-Citrulline Works in the Body

L-Citrulline is converted into L-Arginine in the kidneys, which is then used to produce nitric oxide (NO). Nitric oxide is a molecule that helps dilate blood vessels, improving circulation and oxygen delivery to muscles. Unlike supplementing with L-Arginine directly, L-Citrulline is more efficiently absorbed and utilised by the body, making it the preferred choice for boosting nitric oxide levels. Additionally, L-Citrulline is involved in the urea cycle, helping to remove ammonia and other metabolic waste products, which may reduce exercise-induced fatigue.

Where is L-Citrulline Found?

L-Citrulline is naturally present in watermelon, squash, cucumbers, and certain legumes, but dietary sources alone typically do not provide high enough amounts to significantly impact performance and blood flow. It is widely available in capsule or powder form and is a key ingredient in pre-workout, nitric oxide, and endurance supplements. Some formulations use pure L-Citrulline, while others combine it with malic acid (Citrulline Malate), which is thought to further support ATP production and muscular endurance.

Potential Effects of Supplementation

L-Citrulline is commonly used to support nitric oxide production, improve endurance, and enhance muscle pumps during exercise. Many individuals take it before workouts to support vascular function and oxygen delivery, while others use it to reduce muscle soreness and support recovery. Due to its ability to increase circulation, it is also included in heart health and general wellness supplements. However, individual responses may vary depending on dosage, training intensity, and overall diet.

Final Thoughts

L-Citrulline is a highly effective nitric oxide booster that supports vascular function, endurance, and muscle performance. Its superior absorption compared to L-Arginine makes it a staple ingredient in pre-workout and recovery formulations. As with any supplement, individual responses may vary, and those considering its use should evaluate how it fits within their training and performance goals. Whether taken alone or combined with other endurance-enhancing compounds, L-Citrulline remains a widely recognised and researched ingredient in sports nutrition.