Citrulline
Better than arginine at raising arginine. L-citrulline is named after watermelon (Citrullus), its richest food source. Paradoxically, it raises blood arginine levels more effectively than arginine supplements because it bypasses gut and liver breakdown. In the kidneys, citrulline converts to arginine, which then produces nitric oxide. Popular with athletes for performance and recovery.
Citrulline Benefits
Exercise Performance
More reps, less fatigue. Improved blood flow. Pre-workout staple.
Muscle Soreness
May reduce next-day soreness. Better recovery. DOMS reduction studied.
Blood Pressure
Mild reductions shown. NO-mediated vasodilation. Cardiovascular benefit.
Ammonia Clearance
Part of urea cycle. Helps clear ammonia. Exercise byproduct removal.
Erectile Function
Same NO mechanism. Some studies positive. Milder than pharma.
High-Intensity Exercise
Sprints, lifting, HIIT. Where NO matters most. Anaerobic benefits.
Supplement Forms
L-Citrulline
Pure form. 6-8g typical dose. Flexible timing. Best for NO boost.
Citrulline Malate
Bonded with malic acid. Common in pre-workouts. 2:1 ratio typical. Malate may add benefit.
How to Use Citrulline
Pre-Workout
30-60 minutes before. Allows conversion. Peak performance timing.
Daily Option
Some take daily for blood pressure. Timing less critical for chronic effect.
With or Without Food
Flexible. Empty stomach may work faster. Well tolerated either way.
Food: Watermelon
Natural source. Rind has most. Would need large amounts for dose.