Citrulline malate is a dietary supplement that has captured the interest of athletes, fitness enthusiasts, and those looking to enhance their health. This compound is made of the amino acid citrulline and the organic salt malate. Acclaimed for its potential to improve physical performance and overall well-being, should you add it to your nutrition?
One of the significant benefits of citrulline malate is its potential to boost athletic performance. It works by increasing the production of nitric oxide, which improves blood flow, oxygen delivery, and nutrient uptake by muscles. This can lead to increased stamina and improved recovery, thereby enabling more productive workouts.
Another advantage lies in its role in the urea cycle. Citrulline assists in the elimination of harmful substances like ammonia from the body. This, in turn, can delay the onset of muscle fatigue, facilitating longer, more intense workouts [see here]
Some research also indicates that citrulline malate may help with conditions like hypertension due to its ability to increase blood flow [see here].
Despite its promising benefits, there are some potential cons to consider. While citrulline malate is generally safe for most people, some may experience side effects like stomach upset or heartburn.
The research behind the amino acid in supplement form is still emerging. While some studies show positive results regarding performance enhancement, others don’t show a significant difference. Therefore, it’s important to remember that the impacts can vary from individual to individual.
It is most commonly available in powder form to be mixed with water or another beverage. Most studies suggest a dosage of 6–8 grammes about an hour before exercise for performance enhancement. It’s always advisable to start with a lower dose to assess tolerance and gradually increase as necessary.
However, it’s crucial to consult with a healthcare provider before beginning any new supplement regimen. This is especially important for those with underlying health conditions or those taking other medications, as citrulline malate could interact with certain drugs.