What does l-citrulline do?

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Recently, the drug L-citrulline has become more and more popular. Many opinions consider this drug as a supplement. They determined that the body is provided with L-citrulline will improve health and enhance exercise performance. Let's clarify to understand what L-citrulline does?

1. Information about the drug L-citrulline

Citrulline is the first amino acid discovered by researchers and found in watermelon. If you need a supplement, you can eat it directly from foods containing these nutrients or take supplements.
In case the body cannot produce Citrulline naturally you will need to supplement. With high demand, can cause health effects or improve exercise performance. However, this function needs to be studied and analyzed further to get accurate conclusions.
The roles of amino acids in the body are often quite similar. Citrulline, however, is an exception. This amino acid has an important but unrelated role in protein building. But its role is significant in the process of eliminating harmful compounds in the body. This role is also known as the urea cycle.
The urea cycle is an excretory process that removes ammonia from our body. At the end of the cycle, urea or urine will be excreted. Thanks to that, Citrulline also has the ability to help widen blood vessels to improve the quality of muscles as well as the period of muscle formation.

2. How L-citrulline works

The presence of Citrulline has brought many benefits to our body. One of the recognized activities of L-Citrulline may be its ability to dilate veins. Thanks to the possibility that vasodilation can be a prerequisite for effective blood pressure reduction and promotion of blood circulation.
When the body absorbs Citrulline, it converts it into the amino acid Arginine. This acid is further converted into the nitric oxide molecule. This molecule has the function of dilating blood vessels by helping cells relax constricted smooth muscles. Even more interesting, Citrulline can increase the amino acid arginine more than the body needs to consume.
Increased nitric oxide and blood vessel circulation is a positive sign for exercisers. Those signs will promote the activity of the heart so that the body is full of energy and boost the immune system. Although not involved in building protein, Citrulline indirectly contributes to stimulating the process of building muscle. In addition, Citrulline may lead to decreased absorption in the liver of certain amino acids. It also prevents amino acids from being broken down. Amino acid breakdown coupled with protein synthesis from Citrulline can help maintain or increase muscle mass in the body.

3. Foods that can provide Citrulline for the body naturally

L-Citrulline may be a good choice. However, the source of Citrulline is always prioritized and paid more attention. Therefore, the researchers took note of this problem and found the occurrence of Citrulline in everyday foods. However, the actual percentage in food is not exactly determined.
If you are in need of a low or moderate supplement, you can refer to foods such as: Pumpkin, gourd, squash, bitter melon, watermelon, cucumber. These foods are quite close and commonly used, so it is very convenient if you need to supplement your body with natural Citrulline.

4. Classification of Citrulline

Citrulline is divided into 2 main types commonly found in functional foods. L-Citrulline is a supplement with Citrulline and no other supplements are used by the body. Citrulline malate, on the other hand, has a combination of malate, so it plays a role in the production of energy.
These two forms will be able to provide some similar benefits. However, for sports subjects, it is often recommended to use Citrulline malate more. Because studies are still limited when adding malate, additional research is needed to prove malate's safety for health.

5. Benefits of L-citrulline for health and sports people

5.1 Health Benefits of Citrulline Studies have statistically analyzed to control for potential effects of Citrulline. Among the issues that have received the most attention are the effects of Citrulline on blood vessels, athletic performance, and erectile dysfunction.
The ability to circulate and dilate blood vessels of the drug Citrulline Varicose veins or blood vessels can affect blood pressure readings as well as blood flow to cells and tissues. But most of the analyzed data negate this ability of L-Citrulline given a single dose. The analysis subjects include both healthy and sick people.
However, a 7-day study in a group of patients with cardiovascular disease gave better results. People who have or are about to have cardiovascular disease will be able to widen their arteries if they take L - Citrulline for at least 7 days. This number is not absolute and can increase with each different user status.
Thus, the vasodilator benefits may be well documented but not fully recognized. This effect will only occur when you take the drug as prescribed by your doctor and have a long use.
Benefits for lowering blood pressure Some studies have found a decrease in blood pressure readings after using Citrulline. Especially in patients with high blood pressure, the reaction occurs more pronounced. Each study with about 30-40 participants produced results of interest to researchers.
They proposed a hypothesis to prove the effect of the drug on people with high blood pressure or cardiovascular disease. Over an 8-week trial period, participants noticed their blood pressure dropped by about 4-15% from baseline.
Furthermore, a small study with only 12 people with normal blood pressure was tested. After 7 days of using the drug, l-Citrulline affected their blood pressure by 6 - 16%.
This evidence may be a proof of its ability to lower blood pressure. However, it is not recognized in healthy people. The reason for this is that the 4-week studies did not bring the expected results. Therefore, there is no definitive confirmation on the blood pressure effect of L - Citrulline, although some experiments have taken place.
Several other health benefits found Citrulline has the ability to increase growth hormone (GH) levels if you exercise. This is a hormone that can increase the body's ability to adapt to a more advanced exercise routine. That's why it is especially noticed and many coaches go into deep research to help sports athletes improve their performance. In addition, amino acids play a role in male sexual function. Erectile dysfunction can be caused by decreased blood flow. Increasing blood flow or dilating blood vessels are the effects analyzed in Citrulline.
5.2 Benefits sportspeople should know If Citrulline really increases blood flow, it will stabilize the regulation of organs to function. Especially maintaining strength and endurance in sports, the circulation of the body is especially concerned. But most of the research done used Citrulline malate.
Benefits with Endurance Exercise Using only 1 dose of Citrulline will not cause much impact, so its nature can be considered as no increase in athletic performance. Therefore, it will not increase endurance performance as expected. According to some studies, short duration of use will not affect oxygen consumption. But the amount of oxygen in the tissues and muscles can be increased if taken for 1-2 weeks.
Although not amino acids have the ability to make the body use oxygen more, it improves the need for oxygen when the body is active. As a result, sports performance has increased. Studies with cyclists taking Citrulline have proven this.
Divided into 2 groups, one group taking Citrulline and the other taking a placebo. Both groups experimented with cycling to check. The results showed that the Citrulline users lasted 12 percent longer cycling than the placebo users. Therefore, regular use of L - Citrulline will increase the ability to cycle once and practice longer.
This substance will provide more energy to the user. But this is a substance that should be supplemented when directed. If you use it exactly as directed, it will help oxygen in the muscles increase and maximize the endurance of the body.

Efficacy when taking medicine with people practicing sports Weightlifting institutes use Citrulline malate to test. Figures show that training performance has increased. In a group of 41 men invited to the study, they demonstrated the ability to repeat these activities with the upper body after taking Citrulline.
After taking Citrulline men were able to lift 53% more weight than the placebo group. At the same time, the muscle status of the 2 groups was thoroughly analyzed. Muscle aches and pains are reduced by about 40% if Citrulline malate is used before exercise.
With this study, scientists hope to be able to relax muscles. At the same time enhanced performance will be good for sports players. All of these studies performed Citrulline supplementation 60 minutes before exercise.

6. Reasonable dosage according to common cases

With natural Citrulline it is difficult to evaluate in detail. As for L-Citrulline, it is only recommended to use 3 - 6mg, while Citrulline is used 8g for a dose of 1 day. Dosage will be considered to change if the drug contains other ingredients.
Weightlifters should use about 8 grams of Citrulline malate or 4.5 grams of Citrulline to increase efficiency. If you need to improve oxygen levels in the muscles, use 6 grams of L - Citrulline continuously for 7 days. Those who need to improve blood pressure use L - Citrulline 3 - 6 grams per day.
If taken more than 10 grams/day, the current drug is reported not to have a serious effect on the stomach like other amino acids. However, do not use more than 10 grams / day unless prescribed by your doctor.

7. Safety of L-citrulline

Patients taking high doses of L-Citrulline do not have excessive arginine in their blood. Even the risk of side effects is quite low. But the warnings still remind users not to use more than 10 grams / day. Blood analysis also showed no abnormalities.
L-Citrulline is an amino acid supplement with many health benefits. Current studies have not found any dangerous health effects of the drug. However, you should not arbitrarily use drugs even though they can improve heart problems, blood pressure.... Please consult a medical professional or specialist doctor for support and help.

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Reference source: healthline.com