Quantcast

Citrulline Malate Benefits & Side Effects

by Travis Hlavka

Citrulline malate is a form of citrulline which is found naturally in many common foods, including eggs, meat, fish, legumes, milk products and particularly in watermelon.

Citrulline is used for diabetes, fatigue, muscle weakness, Alzheimer’s disease, dementia, sickle cell disease, erectile dysfunction, high blood pressure, and improving athletic performance by enhancing plasma Arginine levels.

Other Names: 2-amino-5-(carbamoylamino)pentanoic acid, Citrulline, Citrulline Malate, L-Citrulina, L-Citrulline Malate, Malate de Citrulline.

Citrulline Malate Dosing

The appropriate dose of L-citrulline depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for L-citrulline.

On average, the minimum dose required for a positive effect is 6g/day. However some studies have used doses as high as 18g/day with better results. I personally only use 6g/day in my preworkout drink. I am planning to increase that amount.

Citrulline Malate is best prior to working out and on an empty stomach. Some people take additional doses first thing in the morning, and also before bedtime.

Follow directions on any supplement you buy and consult your doctor before using.

Citrulline Malate Benefits

Typically it will produce noticeable performance results in 15 days or less. However, it will immediately begin to work on clearing endotoxins from the body, promoting energy, and stimulating the immune system.

Some people have noticed results in as few as three to five days, but most users will see results in at most 15 days.

  • Increased Nitric Oxide Production.  Nitric oxide is involved in glucose uptake, regulating blood flow, oxygen delivery, and muscle growth. Plasma Arginine levels seem to be increased more by taking citrulline than the amino acid Arginine itself (for increasing NO).
  • Reduces Lactic Acid and Ammonia which are acid byproducts of protein metabolism. Researchers also suggest that it may also help the lactic acid burn as well. Examples show Citrulline Malate to have a protective effect against acidosis and ammonnia poisoning.
  • Increases ATP and phosphocreatine recovery after exercise.

Citrulline Malate Side Effects

CM is LIKELY to be safe and there are no known negative side effects from its use. 15% of the subjects reporting a feeling of “stomach discomfort”.

Special Precautions & Warnings:

Pregnancy or breast-feeding: There is not enough reliable scientific information to know if L-citrulline is safe to take during pregnancy or while breast-feeding. Until more is known, avoid L-citrulline while you are pregnant or breast-feeding.

 

 

References:
BodyBuilding.com – Citrulline Malate
Livestrong – Citrulline Malate Benefits
WebMD – L-Citrulline

Travis Hlavka (9 Posts)

I may act like a 12yr old a lot of the time, but that's because I have a genetic defect that will not allow me grow up. HOWEVER, I do take strength training and fitness very seriously and I love using what I know to help others reach their fitness goals and avoid the bazillion mistakes I've made in my 25+ yrs of training. Since I don't know everything, I never stop learning. Note: I am no longer a "certified" trainer, but I truly understand more about fitness and health now than I ever did with that official piece of paper.

Comment with Facebook!

{ 0 comments… add one now }

Leave a Comment