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 enhancing supplement by athletes and bodybuilders. Citrulline malate is believed to help increase the production of nitric oxide , which dilates blood vessels, improving blood flow and increases oxygen transport to the muscles. Although more research is needed to confirm the true effectiveness of citrulline malate, it has become popular among athletes due to its potential performance enhancement and recovery benefits.
What is the role of citrulline in the human body?
Nitric oxide (NO) plays an essential role in widening 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 provide 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 to NO, L-arginine supplementation has been shown to be less effective and may result in more side effects. L-citrulline, especially in combination with malate, is better absorbed by the body and increases NO production more effectively.
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 in the innovative MoleQlar ONE located. The scientific composition covers all Hallmarks of Aging . If you want to know more about the individual molecules, such as Calcium-AKG or Quercetin and want to find out about their role in research, then take a closer look at our overview of ONE .
MoleQlar ONE combines the potential of 13 different longevity ingredients to fully promote health and longevity at the molecular level. The complex has positive effects on all twelve Hallmarks of Aging.
What foods contain citrulline malate?
Citrulline malate is not only available as a dietary supplement, but is also found in some foods. Some examples include watermelon, cucumbers, squash and onions. However, it is important to remember that the concentration of citrulline malate in these foods is very low compared to supplements. To e.g.b To get the same amount of citrulline as used in studies, you would have 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 helps detoxify 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.
With this in mind, one could theorize that citrulline malate may 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 daily?
There is no uniform recommendation for the dosage of citrulline malate. Some studies have recommended 6-8 grams per day, while other studies have used doses 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 when taking?
Citrulline malate is generally considered safe when taken at the recommended dose. However, some users may experience mild side effects such as stomach upset, 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
In summary, 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 circulation, reduces fatigue and promotes muscle recovery. Citrulline malate is commonly used by athletes and bodybuilders to increase performance and improve muscle recovery.
Scientific research has proven the effectiveness of citrulline malate in increasing athletic performance and reducing muscle soreness.
