Citrulline: What Is It & How To Take It | Kris Gethin

This amino acid is in nearly every pre-workout that hits the market. Should you take it, and if so, how much? Here's what you need to know from Kris Gethin.
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00:00 - Intro
00:12 - Citrulline
01:30 - Scientific Studies

| What is Citrulline? |
Citrulline is a nonessential amino acid found primarily in watermelon, cucumbers, and other melons. It serves as an endogenous precursor to arginine, thereby enhancing nitric oxide synthesis through what is known as the arginine-nitric oxide pathway.

Nitric oxide has various performance-boosting functions in the body including a vasodilatory effect, which may help maintain healthy blood pressure along with increasing oxygen and nutrient delivery to working muscles. Furthermore, nitric oxide may reduce the oxygen and energy cost of exercise, improve mitochondrial efficiency, and improve intramuscular calcium processing.

So if the goal is to increase arginine levels, then why not just supplement with arginine? That was the old way of thinking, but supplementation with citrulline has actually shown to be a more efficient means of elevating blood arginine concentrations to promote nitric oxide synthesis.[4]

When arginine is supplemented, it is largely processed in the gut. As for the portion that does make its way into the bloodstream, it is even further extracted from circulation by the liver. Citrulline, on the other hand, is not subjected to this breakdown, and can be directly converted to arginine by the kidneys.[2] Citrulline is also less prone to side effects than arginine, which is known to create abdominal pain and diarrhea in some people.

Citrulline is typically found in supplements as pure L-citrulline or as citrulline malate. To date, almost all of the research examining outcomes related to resistance exercise has investigated the effects of citrulline malate. While the potential benefits of malate are merely speculative, it has been proposed to play a role in enhancing energy production.

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