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Citrulline is a non-essential amino acid that is naturally produced in the body and can also be obtained from food sources. It plays a vital role in many different body processes , including being involved in the urea cycle , which helps remove ammonia , a toxic byproduct of protein metabolism , from the body. One of the primary functions of citrulline is its role in the production of nitric oxide (NO) .
Nitric oxide is a powerful vasodilator that helps relax and dilate blood vessels, improving blood flow and nutrient delivery to muscles and organs. By increasing nitric oxide levels, citrulline may provide potential benefits such as promoting cardiovascular health, promoting athletic performance, and reducing muscle fatigue . Citrulline is also known for its role in supporting energy production. It participates in the urea cycle, which generates energy by converting ammonia to other compounds. By promoting the elimination of ammonia, citrulline helps maintain optimal energy levels and can contribute to better performance and recovery .
In addition, citrulline has been studied for its potential effects on muscle protein synthesis . It can help stimulate the production of new muscle proteins , which is essential for muscle growth and repair . This makes citrulline a popular supplement not only among athletes and individuals focused on supporting muscle development. While citrulline occurs naturally in certain foods , such as watermelon , supplementation is more appropriate to achieve higher levels and benefits.
Citrulline has different dosage levels. Serious athletes and bodybuilders often take relatively high doses such as 3-5 grams of citrulline post-workout to maximize muscle protein synthesis and even higher doses such as 6 grams of citrulline. 1 hour before physical activity to increase exercise performance .
Much smaller doses of around 1 gram of citrulline may be more practical for the general population , which should promote similar benefits, albeit to a lesser extent.
Some studies suggest that a combination of arginine and citrulline may be even better than citrulline alone.