Citrulline malate, also known as L-citrulline DL-malate, is a dietary supplement consisting of L-citrulline and DL-malate. It is often taken as a performance enhancement supplement by athletes and bodybuilders. Citrulline malate is believed to help increase the production of nitric oxide which dilates blood vessels, increasing blood flow and oxygen transport to the muscles. Although further research is needed to confirm the actual effectiveness of citrulline malate, it has become popular with athletes due to its potential performance enhancement and recovery benefits.
What role does citrulline play in the human body?
Nitric oxide (NO) plays an essential role in the dilation of our blood vessels (vasodilation), which is important for maintaining our cardiovascular health. However, as we age, cardiovascular health tends to decline and NO levels decrease, often leading to an increase in blood pressure. Therefore, promoting the body's own NO production can offer health benefits. This is where L-arginine and L-citrulline come into play, as both amino acids play a role in nitrogen metabolism. Despite the fact that L-arginine is the direct precursor of NO, supplementation with L-arginine has been shown to be less effective and can lead to more side effects. L-citrulline, especially in combination with malate, is better absorbed by the body and more effectively increases NO production.
This increased production of NO is also beneficial for your muscles. The improved blood flow allows them to develop more strength.
Did you know
L-Citrulline Malate is one of the most exciting longevity molecules, which is why it is also found in the innovative MoleQlar ONE . With the scientific composition, all Hallmarks of Aging are covered. If you want to learn more about the individual molecules, such as Calcium-AKG or Quercetin and their role in research, then take a closer look at our overview of ONE .
MoleQlar ONEcombines the potential of 13 selected molecules, vitamins and minerals. The complex has been formulated so that its ingredients are discussed in longevity research in connection with various Hallmarks of Aging.
Which foods contain citrulline malate?
Citrulline malate is not only available as a dietary supplement, but is also found in some foods. Some examples are watermelon, cucumber, pumpkin and onions. However, it is important to remember that the concentration of citrulline malate in these foods is very low compared to supplements. To get z.B. the same amount of citrulline as used in studies, you would need to eat 1.5kg of watermelon - per day.
When is citrulline malate usually taken?
The time to take citrulline malate depends on various factors, such as the type of training, the dosage and the individual needs of the body. In general, experts recommend taking citrulline malate 30-60 minutes before training to achieve its full effect.
Citrulline malate and Longevity
Citrulline plays a key role in the urea cycle, where it contributes to the detoxification of ammonia in the body. It is also a precursor to arginine, another amino acid needed to produce nitric oxide (NO), a molecule that plays an important role in blood vessel relaxation and overall cardiovascular health.
In this sense, one could theorize that citrulline malate could indirectly contribute to longevity by supporting overall health and well-being. Good cardiovascular health and efficient detoxification are important factors for a healthy lifespan.
However, it must be emphasized that this hypothesis has not yet been directly confirmed by scientific studies. Research on supplements and longevity is a complex area and further studies are needed to fully understand the potential effects.
How much should be taken each day?
There is no single recommendation for the dosage of citrulline malate. Some studies have recommended 6-8 grams per day, while other studies have used doses of up to 15 grams per day. It is important to note that too much of the molecule can lead to unwanted side effects, such as nausea or diarrhea. It is recommended to start with a lower dosage and observe the effect before increasing the dose. It is also important to follow the manufacturer's dosage recommendations.
What side effects can occur as a result of taking
When taken at the recommended dose, citrulline malate is generally considered safe. However, some users may experience mild side effects such as stomach discomfort, nausea and diarrhea. Pregnant and breastfeeding women, people with low blood pressure and people with kidney disease should not take citrulline malate without consulting a doctor.
Conclusion
To summarize, citrulline malate is a popular dietary supplement that contains L-citrulline and DL-malate. Citrulline is an amino acid that helps the body produce nitric oxide, which improves blood flow, reduces fatigue and promotes muscle recovery. Citrulline malate is often used by athletes and bodybuilders to boost performance and improve muscle recovery.
Scientific research has demonstrated the effectiveness of citrulline malate in enhancing athletic performance and reducing muscle soreness.
