L - CITRULLINE: is it really worth taking? Benefits? Type? Risks?
Among the various forms available, recommended dosages, and marketing claims, it’s not always easy to navigate when discussing L-Citrulline. In this article, we will break down the latest scientific data on this supplement.
What do you know about L-Citrulline?
Test your knowledge on this popular amino acid before diving into our full article.
🍉 L-citrulline gets its name from Citrullus lanatus, the Latin name for watermelon, where it was first discovered in 1930.
💨 L-citrulline is converted into arginine, which in turn produces annitric oxide (NO). This gas promotes vasodilation, thereby enhancing blood circulation and muscle oxygenation
✅ Arginine is largely broken down by the liver before it reaches the bloodstream. L-citrulline, however, navigate around this issue and increases arginine levels more effectively. It also causes fewer digestive issues
💊 Studies show that a dose of 4 to 10 g of pure L-citrulline per day is optimal for achieving benefits in performance and recovery. Our PRE-WORKOUT contains 9.5 g per serving
⚠️ Attention au marketing ! Un ratio 2:1 signifie 2 parts of citrulline to 1 part of malic acid. So 6 g of citrulline malate = only 4 g of effective citrulline. Always check the labels!
⏰ To maximise performance, take L-citrulline 30-45 minutes before exercise. It can also be taken post-workout to enhance recovery
Your score
Answer the questions to test your knowledge of L-Citrulline
L-citrulline enhances blood circulation, muscle oxygenation, athletic performance, and recovery by effectively boosting nitric oxide production. Better absorbed than arginine, it offers excellent digestive tolerance and measurable benefits for both endurance and cardiovascular health. While risks remain low, caution is advised for individuals undergoing treatment for hypertension, those with kidney issues, or those using vasodilator medications.
What is L-citrulline?
L-citrulline is a non-essential amino acid, naturally produced by the body from ornithine.
You can find some L-citrulline in certain foods, particularly in the watermelon. But be careful, you would need to consume astronomical amounts to reach an effective dose. For instance, to obtain around 1 gram of L-citrulline, you would need to consume between 300g and 1kg of watermelon depending on the variety you choose. Suffice to say, this isn't the most practical solution, especially if you're aiming for tangible results.
🍉 Watermelon Challenge
Find out how much watermelon you need to get 1g of L-Citrulline - Choose your watermelon to chop up
👇 Click to slice the watermelon!
Because L-citrulline is often mentioned in the sports field, but is it really an essential amino acid for your health and athletic performance? In a nutshell: yes, and here's why. The L-citrulline is a non-essential amino acid, meaning your body can produce it naturally, primarily from another amino acid called ornithine.
However, this doesn't mean you shouldn't pay attention to it. In fact, the amounts produced by your body are often insufficient to reap significant benefits, especially if you are an athlete or looking to optimise your cardiovascular health
So, what is it really for?
La L-citrulline plays a key role in the production of two essential elements: theArginine and theNitric Oxide. Arginine is another amino acid that plays a role in numerous metabolic processes, while nitric oxide is a crucial molecule for cardiovascular health and athletic performance. By increasing nitric oxide levels, the L-citrulline promotes better blood circulation, optimal muscle oxygenation, and faster recovery after exercise Let's delve a little deeper into its benefitsBetter circulation
The blood vessels dilate, allowing for increased blood flow to the muscles
VasodilationMuscle oxygenation
More oxygen and nutrients reach the muscles during exertion, enhancing performance
PerformanceQuick recovery
More effective elimination of metabolic waste (lactate) and accelerated muscle repair.
RecoveryCardiovascular health
Natural regulation of blood pressure and enhancement of cardiovascular endurance
Health💡 Why choose L-citrulline over direct arginine? Arginine taken as a supplement is largely broken down by the liver. L-citrulline bypasses this issue and more effectively boosts arginine levels in the blood.
What are the actual benefits of L-citrulline?
La L-citrulline has scientifically proven benefits, particularly for people who take part in regular physical activity. Studies show that it significantly improves sporting performance and recovery, and has interesting antioxidant properties.
Sporting performance and fatigue
We have been able to observe through scientific studies, the L-citrulline really helps to push back your limits during exercise. In fact, it significantly reduces the concentration of lactate in the blood. (that burning sensation you feel when you exert yourself intensely). In laboratory tests, supplemented athletes showed a reduction of around 6% in lactate levels, which is not insignificant if you're looking for performance, because every percentage improvement is a precious help.
Muscle recovery and oxygenation
One of the most impressive aspects of the L-citrulline is its impact on blood flow. By increasing the production of nitric oxide, it promotes vasodilation of the blood vessels, resulting in better oxygenation of the muscles. In practical terms, you'll feel :
- A better muscle pump during workouts
- A quicker recovery between sets
- A reduction in post-workout soreness
Antioxidant protection
An often overlooked aspect of the L-citrulline is its antioxidant capacity. Research has shown that it significantly increases the activity of antioxidant enzymes such as SOD (superoxide dismutase) and CAT (catalase), offering increased protection against the oxidative stress generated by intense exercise. This property is of particular interest to athletes who train regularly at high intensity.
Impact on cardiovascular health
Beyond pure performance, the L-citrulline helps to maintain good cardiovascular health. By optimising the production of nitric oxide, it plays a part in the natural regulation of blood pressure and improves overall cardiovascular endurance.
Note: these results are particularly noticeable when supplementation is combined with regular training.
Which form of L-citrulline should you choose and how should you dose it?
La Pure L-Citrulline is the most effective form, requiring lower doses than citrulline malate to achieve the same results. To be totally transparent with you, this is why we have chosen it in our product range.
Pure L-citrulline vs citrulline malate
Let’s be honest: there is a lot of confusion in the market regarding these two forms. Citrulline malate is typically offered in a 2:1 ratio (66% citrulline, 33% malic acid). In practical terms, this means that when a pre-workout says "6g citrulline malate", you're really only getting 4g of pure citrulline. That's why we've chosen to separate these components in our formulation, so you know exactly what you're getting.
L-Citrulline Pure
Citrulline Malate 2:1
⚖️ Calculate your true dose of citrulline
⏰ When should you take your citrulline?
Optimal dosages for your goals
Here are our recommendations based on years of experience and research:
- Pure L-Citrulline : between 4 and 10g per day
- Citrulline malate : between 6 and 12g per day
Pro tip: If you're just starting out, begin with lower doses and gradually increase to assess your tolerance
Optimal intake timing
Our experience has shown us that there are two key moments in the process of taking a decision. L-citrulline :
- 30-45 minutes before training to maximise performance
- Just after training to optimise recovery
Our opinion
Obviously, as you can see, the reason we're using it in our pre-workout is that we're giving priority to Pure L-Citrulline for its better bioavailability and more precise dosage. It also has the advantage of being better tolerated by the body, particularly in the digestive tract.
Does L-citrulline pose any risks?
La L-citrulline is generally well tolerated, even at high doses. Scientific studies confirm that it is safe to use, with very few side effects reported.
Safety and tolerance
Unlike arginine, which can cause gastrointestinal problems L-citrulline is remarkably well tolerated by the body. Its gradual absorption and predominantly renal metabolism explain this excellent tolerance. At the very least, you may experience some... shall we say... intimate effects. (an improvement in blood circulation, if you catch my drift 😉).
Who can take L-citrulline?
Supplementation in L-citrulline particularly suitable for:
- Athletes (all levels)
- Individuals looking to enhance their performance
- Endurance sports enthusiasts
- Individuals looking to enhance their recovery
Points to consider
However, in the interest of transparency, we advise caution in certain situations:
Consult your doctor before any supplementation if you are:
- Under treatment for hypertension
- Pregnant or breastfeeding
- Suffering from kidney issues
- Under medication affecting blood pressure
Notable interactions
For optimal use, avoid combining the L-citrulline with medications for erectile dysfunction (like Viagra), as their effects could excessively compound on vasodilation
Our pre-workout: a scientifically optimized formulation
After sharing all this information with you about the L-citrulline, now it's time to tell you about our pride and joy: our pre-workout. We've deliberately chosen to use the Pure L-Citrulline AND malic acid separately, unlike the majority of products on the market which use citrulline malate in a 2:1 ratio. Why do we do this? To guarantee total transparency about the actual doses you are taking.
Our pre-workout contains 9500mg of pure L-citrulline per serving, which is within the optimal effectiveness range (4-10g) we mentioned earlier.
This precise dose has not been chosen at random: it is the result of over 42 formulations tested to find the perfect balance between maximum efficacy and optimum tolerance. By combining this dose of L-citrulline With other synergistic ingredients such as beta-alanine, glycerol and electrolytes, we've created a formula that maximises muscle pump, delays fatigue and improves overall performance.
(And the best part? Just 0.4g of sugar per serving, for a taste that our customers describe as "legendary 😉)
Scientific publications on L-citrulline
- "The effects of L-citrulline supplementation on athletic performance, physiological and biochemical parameters, antioxidant capacity and blood amino acid and polyamine levels in Yili racehorses". (Comprehensive study on the effects of L-citrulline in racehorses) DOI: 10.3390/ani14162438
- "L-citrulline reduces time to exhaustion and insulin response in a progressive exercise test". (Study on the impact on performance and endurance) DOI: 10.1249/01.mss.0000210197.02576.da
- "L-citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans". (Research into improving muscle oxygenation) DOI: 10.1152/japplphysiol.00192.2015
- "Effects of L-citrulline supplementation on antioxidant capacity and nitric oxide markers after high-intensity exercise in young men." (A study on antioxidant properties) DOI: 10.1017/S0007114521001860
- "Influence of L-citrulline and watermelon on vascular function and exercise performance". (Analysis of natural and synthetic sources of L-citrulline) DOI: 10.1097/MCO.0000000000000383
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