Synopsis

Source of validity: Scientific
Rating (out of 5): 4

Citrulline is an amino acid that is used to support muscle function, and its use is primarily justified by scientific validation. Citrulline is converted in the body to arginine, which in turn increases nitric oxide production. Nitric oxide is a vasodilator, meaning it helps widen blood vessels and improve blood flow. Several clinical studies have demonstrated that supplementation with L-citrulline or citrulline malate can enhance exercise performance, reduce muscle soreness, and support recovery. For example, a 2010 randomized controlled trial in the Journal of Strength and Conditioning Research found that citrulline malate supplementation improved performance in high-intensity resistance exercise and reduced muscle soreness after exercise. Another review published in 2018 in Sports Medicine concluded that citrulline supplementation can increase exercise capacity and decrease perceived exertion, though effects may vary depending on dose and type of exercise. While citrulline is not considered an essential amino acid, its ability to support increased blood flow and promote ammonia clearance during intense exercise provides a mechanistic rationale for its use among athletes and those seeking to support muscle performance and recovery. Overall, the evidence base is moderate to strong, particularly for short-term effects on exercise performance and muscle soreness.

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