Introduction

L-Citrulline is a non-essential amino acid best known for its role in nitric oxide production and improved blood circulation. It is widely used for enhancing exercise performance, cardiovascular health, and endurance by increasing arginine availability in the body.

What Is L-Citrulline?

L-Citrulline is an amino acid naturally produced in the body and obtained from certain foods.

• Type: Non-essential amino acid
• Main role: Nitric oxide and circulation support
• Storage: Converted to arginine in the kidneys

How L-Citrulline Works in the Body

L-Citrulline increases nitric oxide levels indirectly by raising arginine concentrations.

• Converted into L-Arginine in the body
• Enhances nitric oxide production
• Improves blood flow and oxygen delivery
• Helps reduce exercise-related fatigue

Sources of L-Citrulline

• Watermelon (highest natural source)
• Cucumbers
• Pumpkin
• Squash
• Gourds

L-Citrulline Deficiency

L-Citrulline deficiency is rare since the body can produce it internally.

Low levels may contribute to:

• Reduced exercise endurance
• Poor circulation
• Increased fatigue

Dosage & How to Take L-Citrulline

• General support: 2–3 g/day
• Exercise performance: 6–8 g/day
• Timing: 30–60 minutes before workouts

L-Citrulline is best taken on an empty stomach or pre-workout.

Forms of L-Citrulline

• L-Citrulline (pure form)
• Citrulline malate
• Powders and capsules
• Pre-workout blends

Benefits & Uses

• Improves blood flow and circulation
• Enhances exercise endurance
• Supports heart and vascular health
• Reduces muscle soreness
• Supports erectile function via nitric oxide

Safety, Side Effects & Precautions

• Generally safe and well-tolerated
• High doses may cause mild stomach upset
• People with low blood pressure should use caution
• Consult a doctor if on heart or blood pressure medications

Special Populations

• Athletes: Improves endurance and performance
• People with circulation issues: Supports blood flow
• Individuals with erectile dysfunction: Supports nitric oxide levels
• Older adults: Supports vascular health

Frequently Asked Questions

What does L-Citrulline do in the body?

L-Citrulline increases nitric oxide production, improving blood flow and endurance.

Is L-Citrulline better than L-Arginine?

Yes. It raises arginine levels more efficiently and lasts longer.

Can L-Citrulline be taken daily?

Yes. Daily supplementation is safe for healthy individuals.

Is L-Citrulline good for workouts?

Yes. It improves endurance and reduces fatigue.

Best time to take L-Citrulline?

30–60 minutes before exercise on an empty stomach.