Citrulline or L Citrulline: what is it and how to take it?

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Citrulline is an organic compound that is part of protein. It was first obtained from watermelon, hence the Latin name citrullus. It has a positive effect on the body as an independent substance and in combination with other popular supplements, improving blood circulation and increasing human performance. Therefore, it is widely used to improve the performance of sports training, combat erectile dysfunction and generally improve the quality of life.

Composition of the drug

The effect of citrulline on humans largely depends on the method of its preparation. As a nonessential amino acid, it can be synthesized by the body or supplied prepared from food. At the cellular level, it is formed as a result of the combination of carbamoyl phosphate and ornithine during the urinary cycle, with the metabolism of arginine into nitric oxide through the formation of argininosuccinate.

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Among the popular preparations based on this element, Citrulline malate stands out, which consists of 55-60% L-Citrulline and 40-45% malic acid. This compound reduces the recovery period after physical activity and prolongs the positive effect of using the supplement.

Precautionary measures

• They start taking the prescribed drug with a small dose - for the first couple of days they take a quarter of a tablet. Gradually the dose is increased to normal. This way the body adapts better. The course is completed by reducing the dose.
• The first effect appears only 2 weeks after the start of treatment. Sustained action - after six months. All this time you need to take the drug without skipping or breaks.
• The products cannot be combined with melatonin, St. John's wort, products and dietary supplements based on sibutramine, 5-NTR. The combination of the two can increase serotonin to dangerous levels. They also cannot be combined with monoamine oxidase inhibitors. When writing a prescription , the doctor takes these points into account.
• to take antidepressants in parallel with visits to a psychotherapist. If the drugs normalize the biochemical processes in the body, then this doctor will help normalize the psychological state after depression.

Impact on the body

The effects of citrulline on humans span all organ systems. Thus, it increases the production of nitric oxide and promotes the restoration of arginine. According to research in the field of gerontology, this improves cell reproduction processes and triggers regeneration in tissues.

Arginine, in turn, produces salts of nitrous acid, ornithine, creatinine and other useful metabolites involved in the synthesis and excretion of urea. It is found in immunoglobulins, proteins otherwise known as antibodies and forming human immunity.

In general it comes down to these functions:

• normalization of metabolic processes;
• activation of blood circulation;
• improved regeneration;
• saturation of muscle tissue with nutrients;
• strengthening the immune system;
• nitrogen retention, leading to muscle growth;
• restoration of phosphocreatine and ATP reserves after exercise;
• removal of ammonia and lactic acid.

Is it possible to drink together

There is relatively little data on the benefits of taking Creatine and L-Carnitine at the same time due to the fact that few studies have been conducted. According to the results of observations, athletes who took Carnitine and Creatine together had higher performance compared to other groups who took only Carnitine or only Creatine. The drugs enhance each other’s effects, allowing you to quickly achieve high athletic achievements without harm to the body.

Creatine can be consumed simultaneously with L-Carnitine, but it is better to use them separately, combining them with other sports supplements:

• Creatine with Gainer. Some Gainer manufacturers immediately add Creatine to the protein-carbohydrate mixture, which allows you to quickly replenish energy costs (indicate the Creatine content on the jar with the supplement);
• Carnitine with protein to accelerate muscle growth, burn subcutaneous fat and achieve beautiful muscle definition.

Like Creatine, Carnitine is one of the elements of complete sports nutrition. Natural dietary supplements do not harm the body, and allow you to quickly build beautiful muscle definition and increase strength indicators. They can be taken together or combined with other supplements to increase strength and accelerate muscle growth.

Citrulline in medicine and sports

Citrulline-based dietary supplement can be used for medical or sports purposes. The drug is indicated for relieving chronic fatigue and sleep disorders, diabetes mellitus, metabolic disorders, and erectile dysfunction.

For older people, it will be an excellent general strengthening agent, and in the postoperative period it will help to recover.

During strength training, it promotes rapid muscle mass gain and recovery after intense training, and reduces fatigue.

According to studies, citrulline has been shown to lower blood pressure, stimulate protein synthesis in muscles, improve the flow of oxygen to muscle tissue and increase the endurance of an athlete. It is these effects that are used when taking the dietary supplement by both weightlifters and fans of fitness, running and other aerobic activities.

How to take citrulline?

To avoid some unwanted reactions, you should follow the instructions when using the product. It is taken no earlier than 1.5 hours and no later than 30 minutes before training, and best on an empty stomach. In this case, normal production of arginine will begin within an hour, and the effect will last for almost a day.

The first positive changes will be noticeable already on the third day of taking the product, but the maximum result will be achieved after half a month or a month. The duration of the course, which can reach 30-60 days, also depends on this.

Citrulline: my honest review and what brand I take

So, I like citrulline from several brands, but lately I've settled on Doctor's Best, L-Citrulline Powder.

The advantage is that it has no taste, it can be added, for example, to protein or BCAAs, or to L-carnitine.

Also, this citrulline has a high degree of purification, thousands of positive reviews and a pleasant effect in the form of increased endurance during training.

So from what I noticed:

1. Endurance becomes better, it seems easier to breathe.
2. Erection improves, although there are no problems with it anyway.
3. Blood supply to muscles improves during training, i.e. pumping.
4. No indigestion when consumed on an empty stomach.

Well, that’s probably all that I felt myself.

At a minimum, in my opinion, the supplement is worth trying for yourself. Perhaps it will appeal to you as much as it did to me.

Optimal doses of citrulline

The dosage should be selected individually, with the participation of a qualified physician, depending on age and goals.

The minimum recommended intake of citrulline is 6 g per day, while 18 g of the substance gives the best effect and is also well tolerated by the body.

For sports purposes and improving erection, the dose can be 5-10 g of powder dissolved in water. You can drink it half an hour before class, during it and before bed. During the day, the product can be used no more than three times.

Side effects

During the research, it was revealed that the substance is safe for humans, is well absorbed and does not harm the body.

Among the unpleasant manifestations is the possibility of gastrointestinal upset if you take the drug during or immediately after meals. Sometimes there is a feeling of discomfort in the stomach in the first days of using the supplement.

There are also some contraindications, in the presence of which the use of citrulline can aggravate the condition:

• individual intolerance to elements can result in a serious allergic reaction;
• Citrullinemia, a hereditary disease characterized by mental retardation, blocks amino acid synthesis and leads to the accumulation of ammonia in the blood.

Carnitine

An amino acid synthesized in the human liver and kidneys, but its production requires vitamins B and C, as well as some other components.
With insufficient intake of these elements into the body, carnitine synthesis slows down. As part of sports nutrition, Carnitine is used as a fat burner.

After taking the drug, fat is burned faster and overall health improves:

• increased resistance to stress;
• the functioning of blood vessels and the heart improves;
• toxins are removed from cells;
• mental and physical activity is stimulated.

Additionally enhances the anabolic effect of other drugs. The combined intake of Carnitine with protein stimulates rapid muscle growth.

In addition to sports, Carnitine is prescribed for acute and chronic brain disorders and severe intoxication.

The substance included in the drug is similar to what is synthesized in the body, so Carnitine is well tolerated and does not cause side effects.

Combining Citrulline with Other Supplements

From different manufacturers, the composition of the product may be supplemented with various excipients. Moreover, some of them can be taken simultaneously with citrulline, complementing and enhancing its effect:

• Arginine relaxes the walls of blood vessels, relieves their spasm, improving blood circulation in general, increases the production of nitric oxide, and performs a nutritional function;
• L-carnitine activates metabolic processes, normalizes the breakdown of lipids, preventing atherosclerosis, improves physical performance and reduces fatigue;
• Creatine accumulates energy in muscle tissue, accelerating their growth, and participates in energy metabolism in muscles and nerve cells;
• Beta-alanine increases speed and endurance in athletics competitions, and endurance of weightlifters, forms the dipeptide carnosine;
• Carnosine increases cardiovascular and immune system activity, strength during anaerobic exercise, and performance indicators by buffering lactic acid;
• Glutathione increases nitrogen production, which reduces the recovery period after excessive exercise and neutralizes the destructive effects of free radicals;
• B vitamins reduce the negative impact of stressful situations, regulate metabolic processes and blood sugar levels;
• Zinc is necessary to start skin regeneration, normalize the functioning of the sebaceous glands, immunity and nervous system, hematopoiesis, etc.

FAQ

Indeed, whey protein and other milk proteins have a pronounced insulinotropic effect. However, based on currently published scientific research, this circumstance does not negatively affect the process of mobilizing energy from fat depots. Moreover, protein (whey or casein) taken before cardio training increases the subsequent oxidation of fatty acids by muscle cells. The process of losing weight can only be hampered by the absence of energy deficit or its insignificance.

The insulin theory of obesity completely outlived its usefulness several years ago, and nowadays phrases about “insulin that interferes with weight loss (insulin index)” come only from very old obscurantists. Back in 2022, the results of excellent research work were published, which completely refuted the existing debate about whether insulin levels created by food affect the process of weight loss: “We conducted a systematic review and meta-analysis of the effect on daily energy expenditure and body fat of isocaloric diets that differ in the proportion of carbohydrates to fats, but with equal protein content. However, the review included only controlled studies in which all food was provided to the subjects (self-monitoring of nutrition often turns out to be unreliable and distorts the real picture). We found 32 studies representing 563 subjects meeting inclusion criteria, with dietary carbohydrate ranging from 1% to 83% and dietary fat ranging from 4% to 84% of total calories. The combined weighted average difference in energy expenditure by the body was 26 kcal/day. Differences in the rate of change in body fat mass between diets showed a total weighted average difference of 16 g/day of greater fat loss in favor of low-fat (high-carbohydrate) diets. These results are opposite to the predictions of the carbohydrate-insulin model of obesity and refute any so-called metabolic benefit of replacing carbohydrates with fats. The effect sizes found are so small as to be physiologically meaningless. In other words, for all practical purposes, “a calorie is a calorie” when it comes to changes in body fat and energy expenditure in controlled isocaloric diets while varying the ratio of carbohydrates to fat.”(1) The carbohydrate-insulin hypothesis predicted that a decrease in dietary levels carbohydrates should lead to a significant decrease in insulin levels, which will lead to the release of fat from adipocytes, and this will supposedly promote:

• increased fat loss,

• increased energy expenditure at rest in the range of 400-600 kcal per day.

However, none of these effects, despite the documented reduction in insulin (and glucose) levels resulting from the replacement of carbohydrates with fat, were observed in two recent and very rigorous metabolic studies (2,3).

Sources:

1-Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition

Kevin D. Hall and Juen Guo Gastroenterology. May 2022; 152(7): 1718–1727.e3.

2-Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity Kevin D. Hall, Thomas Bemis, Robert Brychta, Kong Y. Chen, Amber Courville, Emma J. Crayner, Stephanie Goodwin, Juen Guo, Lilian Howard, Nicolas D. Knuth, Bernard V. Miller, Carla M. Prado, Mario Siervo, Monica C. Skarulis, Mary Walter, Peter J. Walter, and Laura Yannai1.Cell Metab. Author manuscript; available in PMC 2016 Sep 1.

3-Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. Hall KD, Chen KY, Guo J, Lam YY, Leibel RL, Mayer LE, Reitman ML, Rosenbaum M, Smith SR, Walsh BT, Ravussin E. Am J Clin Nutr. 2016 Aug;104(2):324-33.

As for the supposed negative effect of the insulin index of proteins on the process of weight loss, no such theories have NEVER existed in science. 100% of available studies show that the insulinotropic effect of proteins does not cause a decrease in lipolysis at any time, including at night, etc.

Sources:

(1) The Effect of Casein Protein Prior to Sleep on Fat Metabolism in Obese Men. Kinsey AW, Cappadona SR, Panton LB, Allman BR, Contreras RJ, Hickner RC, Ormsbee MJ. Nutrients. 27;8(8):452, 2016.

(2) Lipolysis and Fat Oxidation Are Not Altered with Presleep Compared with Daytime Casein Protein Intake in Resistance-Trained Women

Brittany R Allman et al. J Nutr. 2022.

(3) The effects of pre-sleep consumption of casein protein on next-morning measures of RMR and appetite compared between sedentary pre- and postmenopausal women Christopher M Schattinger et al. Br J Nutr. 2022.

(4) Pre-sleep protein in case in supplement or whole-food form has no impact on resting energy expenditure or hunger in women Samantha M Leyh et al. Br J Nutr. 2022 Nov.

Sports nutrition with citrulline

There are many sports supplements containing this element:

• Scivation brand Xtend also contains glutamine, pyridoxine, as well as a complex of BCAA amino acids: leucine, isoleucine, valine. Approximate cost for 420 g. 1600 rubles, for 1188 g. – 3800.
• NO-Xplode from BSN is a pre-workout complex, in addition to citrulline, it contains caffeine, beta-alanine, as well as the following unusual ingredients: guayusa (Amazonian tea, excellent tonic), yohimbe (a restorative plant from the west of the African continent), macuna (a bean from the tropics );
• The SuperPump MAX mixture complex, until 2011, was produced under the name SuperPump250 from the American company Gaspari Nutrition. One of the most famous and popular pre-workouts all over the world. The OxiENDURANCE complex contains L-citrulline, L-carnitine, L-aspartate and beetroot extract.
• Nano Vapor Vasoprime from MuscleTech - added arginine, glucose, aspartic acid, disodium and dipotassium phosphate, xanthinol nicotinate, histidine, norvalgine and other components.

All of these complexes have different principles of action, so in order to choose the right one for yourself, you should read the descriptions of them and seek recommendations from specialists.

Effect on potency

Increasing the level of L-arginine in the blood improves blood circulation through the synthesis of nitrous oxide. Thanks to this, the lumen of blood vessels expands, which has a positive effect on the activity of the cardiovascular system and potency.

In the latter case, the benefit of citrulline is to ensure complete filling of the corpora cavernosa with blood due to improved blood supply to the pelvic organs.

It is believed that a long course can help men get rid of impotence and strengthen the entire body. In any case, the drug is safe when compared with other means to increase potency, and also has virtually no contraindications or side effects.

What is meant by depression

Doctors have been familiar with it since the times of Ancient Greece and Egypt. Hippocrates described it as melancholy - a condition that is accompanied by anxiety, despondency, insomnia, refusal of food, and irritability. Most often, the cause is childhood trauma or severe, frequent stress in adulthood. There are many provoking factors: the death of a loved one, worsening living conditions, alcoholism, brain diseases. Such cases are referred to as psychogenic depression.

The second type is endogenous. The problem does not arise from major external shocks, but from internal causes. A person is constantly dissatisfied with himself and exposes himself to criticism. Many patients have panic attacks and are haunted by feelings of fear and anxiety.

Citrulline malate or L-Citrulline?

The main difference between Citrulline and Citrulline malate is their composition, which in turn affects the effect of administration. For clarity, all data is presented in the table: