Citrulline Malate, also known as L-Citrulline DL-Malate, is a dietary supplement that consists 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 and thus increases 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 among 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, NO levels decrease, which often leads 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. With improved blood flow, they can develop more strength.
Did you know?
L-Citrulline Malate is one of the most exciting longevity molecules, which is why it is also included 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.
In which foods is Citrulline Malate found?
Citrulline Malate is not only available as a dietary supplement but is also found in some foods.Some examples are watermelons, cucumbers, pumpkins, and onions. However, it is important to consider that the concentration of citrulline malate in these foods is very low compared to supplements. To z.B obtain the same amount of citrulline used in studies, you would need to eat 1.5 kg of watermelons – and that per day.
When is citrulline malate typically taken?
The timing of citrulline malate intake 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 unleash 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 that is needed for the production of 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 field, 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 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 effects before increasing the dose. It is also important to adhere to the dosage recommendations of the manufacturer.
What side effects can occur from taking it?
When taken in 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, individuals with low blood pressure, and individuals with kidney diseases 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 flow, reduces fatigue, and promotes muscle recovery. Citrulline Malate is commonly used by athletes and bodybuilders to enhance performance and improve muscle recovery.
Scientific studies have demonstrated the effectiveness of Citrulline Malate in enhancing athletic performance and reducing muscle soreness.
