Citrulline has become a popular supplement in the fitness community for its ability to boost muscle pumps and enhance recovery.
Today, we’ll talk about whether an L-Citrulline supplement is worth the try and the best options currently on the market.
Citrulline is a nonessential amino acid, which means that your body can produce it on its own. You can also increase your Citrulline levels by eating foods containing Citrulline (like watermelon, squash, and pumpkin) or taking a supplement.
Citrulline can increase nitric oxide levels and help blood vessels widen. This can provide some health benefits such as lowering blood pressure and improving oxygen levels to enhance athletic performance. Acutely though, this increase in blood pressure leads to increased muscle pumps.
In its supplement form, citrulline is often labeled as L-Citrulline or L-Citrulline Malate. We prefer l-citrulline because, with malate products, only half of the supplement by weight is actually citrulline, which is where the benefits come from.
For more on this, you can check out this article on l-citrulline vs citrulline malate.
It is typically taken in doses of 3 to 6 grams per day.
Citrulline is believed to help lower blood pressure, and these claims have scientific merit.
For example, one study demonstrated that taking an L-Citrulline supplement for seven days helped the blood vessels widen in people who had or were at risk of heart disease. Widened blood vessels can promote increased blood flow and decrease blood pressure.
Another study showed that, in participants with high blood pressure, taking an L-Citrulline supplement helped decrease blood pressure.
Citrulline supplementation has also been suggested to improve athletic performance because of its contribution to increased blood flow, but research is sparse.
One study suggests that a citrulline supplement can increase oxygen levels in muscles, while another study suggests that the supplement can enhance weight training performance. However, more research is needed to obtain a clearer picture of how citrulline affects athletic performance.
Based on much of the scientific research provided, it seems that L-Citrulline supplementation is most effective when taken for two reasons:
Here are the best l-citrulline supplements on the market.
This L-Citrulline supplement by Kaged uses all plant-based sources to create a potent powder-based supplement.
We love it for a few reasons. First of all, most l-citrulline that’s not plant-based comes from sketchy sources like bird feathers and animal carcasses. This is not what you want to be putting in your body.
It’s also unflavored and mixes easily into any pre-workout or post-workout drink without altering the taste at all.
It’s also, like all Kaged products, NSF-informed sport certified, so it’s a great choice for athletes, in addition to going through strict third-party testing.
Each scoop contains 2 grams of Citrulline, and the product contains a whopping 100 servings.
It’s also vegan, so Kaged is a good option for alternative diets.
For these reasons, Kaged L-Citrulline is our clear #1 pick.
Double Wood’s L-Citrulline supplement provides high-quality ingredients for a great price. Each of their products is third-party tested for purity and manufactured in the USA. If it ends up not being for you, Double Wood offers a money-back guarantee, which shows that they are confident in their product.
In contrast to Kaged, this is a capsule product. Each capsule contains 600mg, so you’ll have to take a bunch to get a solid dose. While it’s a slightly less upfront cost, it’s not as good of a value on a per-gram basis as Kaged.
PureBulk’s L-Citrulline Powder is another great powder-based option for buying in bulk.
What’s cool about this product is that you can choose a bag size ranging from 100 grams to 1 kilogram. The powder base also allows you to add it to any meal, shake, or smoothie.
In other words, PureBulk gives you options so that you can experiment and see what works best for you.
Microingredient’s L-Citrulline Malate Powder contains 2000 mg of L-Citrulline per serving, and each package contains 167 servings. However, as we mentioned, malate is not as effective on a per-gram basis as pure l-citrulline.
You can add this powder to any meal or beverage, or you can consume it on its own.
California Gold Nutrition L-Citrulline uses quality ingredients sourced in the USA and offers a super affordable price. Each capsule includes 500 mg of L-citrulline, and each bottle contains 60 capsules for under $10. Plus, it comes in a vegetarian capsule and is suitable for vegetarian and vegan diets.
NOW Foods L-Citrulline is another capsule-based supplement that offers quality ingredients. Each capsule contains 750 mg of citrulline as well as 36 mg of calcium. It can provide a 45 to 90-day supply (depending on what bottle size you buy) at an affordable cost. It comes in a vegetarian capsule and is safe for vegetarian, vegan, and keto diets.
L-Citrulline is considered to be a safe supplement. No side effects have been reported, even when taken in high doses.
However, L-Citrulline may interact with certain medications. If you have heart disease or are taking medication for your heart or blood pressure, it is best to consult a doctor before taking this supplement.
As always, the best way to determine if an L-Citrulline supplement is right for you is by consulting a healthcare professional. If you are looking to decrease blood pressure or enhance athletic performance, an L-Citrulline supplement may be worth the try.
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