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    Citrulline

    30-60 minutes before exercise

    Citrulline is a non-essential amino acid abundant in watermelon and naturally synthesized in the body through the urea cycle. It efficiently raises blood levels of L-arginine, making it a popular supplement for cardiovascular support, exercise performance, and blood flow enhancement.

    Research Evidence
    Reduces exercise-induced fatigue and improves endurance
    Moderate
    Supports healthy blood pressure in pre-hypertensive adults
    Moderate
    May improve erectile function through enhanced nitric oxide production
    Moderate
    Increases plasma arginine levels more effectively than arginine supplementation
    Strong
    Enhances post-exercise muscle recovery and reduces soreness
    Limited
    Source: Examine.com

    Expert Evidence

    5 references from 1 expert

    “L-citrulline acts as sort of a donor or it's kind of a biological prerequisite for arginine and can lead to even bigger arginine increases than you would get if you took arginine itself.”

    How to Control Your Metabolism by Thyroid & Growth Hormone

    1:20:21
    2023
    2021
    Safety & Cautions

    Side Effects

    • Mild gastrointestinal discomfort at high doses
    • Possible nausea
    • Bloating or stomach cramps in sensitive individuals
    Citrulline is generally well-tolerated with a strong safety profile at standard doses. Those taking blood pressure medications or nitrates should consult a healthcare provider, as citrulline may amplify vasodilatory effects.
    Pairs Well With
    GlutathioneTaurineGarlic Extract