Top & Best Citrulline: How to choose the best supplement in 2020
Citrulline is an amino acid produced naturally by the body, but it is present in some foods and is found as a dietary supplement. The supplement is used to improve physical performance in weight training exercises and aerobic activities.
It also helps in health as a whole, preventing cardiovascular diseases and in the treatment of erectile dysfunction. Do you want to know more about citrulline and its many benefits?
First, the most important
- The citrulline supplement provides a higher dosage of this amino acid when compared to food.
- Citrulline is a versatile supplement, as it can be used by athletes, bodybuilders, weightlifters and athletes from different sports.
- These supplements can be combined with others such as L-Cartinine, L-Arginine, Creatine, B vitamins and Coenzyme Q10.
You may also like :
- Maltodextrin: How to choose the best supplement in 2020
- Spirulina: How to choose the best supplement in 2020
- Glucosamine: How to choose the best in 2020
The best citrulline supplements: Our recommendations
We have prepared a list of the best citrulline supplements at the moment. You can find options in powder or capsules from national and imported brands and prices for all pockets – the citrulline supplement is not cheap. Keep reading!
- A natural supplement
- The best citrulline supplement in capsules
- The best supplement for athletes
- A complete supplement
To associate the practice of physical activity with a balanced diet and the consumption of dietary supplements that provide essential vitamins, minerals and amino acids to the body is to take care of health, beauty and well-being. One of the best supplements of the moment is citrulline. Discover this superfood in this Buying Guide.
Citrulline should be taken as a dietary supplement. (Source: Brandless / Unsplash.com)
What is citrulline?
Citrulline or L-Citrulline is a non-essential amino acid (naturally produced by the body) that can be found in some foods and ingested through food supplementation.
When synthesized by the body, L-Citrulline becomes L-Arginine. Both substances play important roles in the body, making citrulline an important ally in the health of men and women of different ages.
What are the benefits of consuming citrulline?
The citrulline supplement has several health benefits. We list the most important ones below:
Treatment of diseases caused by the urea cycle, a complication resulting from genetic problems that reduces the body’s ability to eliminate toxic substances through urine.
It promotes beneficial cardiovascular effects, as it stimulates the dilation and relaxation of blood vessels, increasing blood flow through the heart and the whole body.
It also helps to prevent blood clots and acts as an antioxidant. Thus, it prevents cardiovascular diseases such as atherosclerosis, hypertension, cardiac arrest and stroke (cerebrovascular accident).
It treats erectile dysfunction as it increases blood flow in the male genitals. Citrulline supplementation is an alternative to traditional medication to treat this complication.
Find out more advantages of this supplement in the table below:
- Provides benefits for physically active people or not
- Powder or tablet supplement
- The citrulline malate supplement has rapid absorption
- It is a natural alternative to the treatment of erectile dysfunction
- It’s an expensive supplement
- Slow absorption
- The recommended daily dose ranges from 3 to 8g
What are the benefits of citrulline for bodybuilders?
L-Citrulline supplementation stimulates the production of nitric oxide (NO), a substance that regulates blood flow, provides oxygen to cells, absorbs excess glucose in the blood, improves sports performance and favors muscle growth.
The supplement also increases the production of aerobic energy and ATP – the main source of cellular energy – during exercise and assists in the recovery of phosphocreatine after physical activity.
Citrulline increases physical endurance.
Thus, the supplement improves physical endurance and muscle performance, normalizes energy metabolism and reduces fatigue and weakness. Another benefit is the elimination of ammonia and other toxic substances through urea released into the urine.
By improving performance and reducing fatigue, you will be able to perform long and intense workouts. Reducing post-workout pain and increasing growth hormone levels help with muscle recovery and growth.
That is, the citrulline supplement does not directly increase muscle mass or decrease fat, but it does so indirectly.
Who can benefit from citrulline?
As you can see from the benefits mentioned in the last two sections of this Buying Guide, many people can benefit from consuming citrulline.
The groups most benefited are athletes, middle-aged men with erectile dysfunction and men and women with a predisposition to the development of cardiovascular diseases.
What is the recommended daily dose of citrulline?
The recommended daily dose of citrulline depends on the characteristics, habits and personal goals, so we recommend looking for a nutritionist, nutrologist or endocrinologist for personalized recommendation.
However, we recommend a dose of 1g of L-Citrulline, three times a day, to control blood pressure, stimulate blood circulation and control erectile dysfunction.
To increase sports performance, we suggest taking 6 to 8g of L-Citrulline Malate one hour before training. It makes no difference to the presentation of the supplement.
Should I ingest L-Citrulline or L-Citrulline Malate?
Some supplements are based on L-Citrulline in its natural form, but others contain malic acid / Malate in the composition.
Studies suggest that the consumption of Citrulline Malate before training can increase the performance of the athlete or sportsman, as malic acid stimulates the Krebs cycle, a natural process that consists of transforming nutrients into energy.
This way, the person is able to perform more repetitions, with a greater load and in less time – and take longer to show muscle fatigue.
Therefore, the L-Citrulline Malate supplement is indicated for athletes, sportsmen and weightlifters, while the L-Citrulline supplement is indicated for those seeking the other benefits of this supplement.
Still in doubt about which option is best for you? See the comparative table below:
|Indication of use||Anyone – except pregnant and lactating women||Physical activity practitioners|
|It is made||Progressive||Snapshot|
|Advantage||Provides several health benefits||Increases energy to train|
Does citrulline have side effects?
There are no reports of side effects caused by citrulline supplementation. But consumption is not recommended for pregnant or lactating women, as there is no scientific evidence to prove the safety of consuming citrulline in these conditions.
Consult your doctor before taking citrulline supplement.
However, the supplement may interact with some medications, such as those used to treat hypertension, heart disease and erectile dysfunction, so consult your doctor before starting citrulline supplementation.
Can citrulline be combined with other supplements?
Citrulline or Citrulline Malate supplements can be combined with other supplements for better results:
- Creatine to increase training performance
- L-Cartinine to use fat as an energy source in the body
- Complex B vitamins to increase energy
- L-Arginine to stimulate the production of growth hormone, produce nitric oxide and neutralize ammonia production
- Coenzyme Q10 to produce energy in cells and prevent the action of free radicals
- Zinc to increase testosterone production and strengthen the immune system – ideal for those who will use citrulline to treat erectile dysfunction.
Purchasing criteria: How to review citrulline supplements
Many national and international brands produce very high quality citrulline supplements. But so many options can make it difficult to choose, so it is important to evaluate some factors at the time of purchase:
- Citrulline concentration
- Powder or capsules
- Association with other substances
- Anvisa’s approval
Have you tried the citrulline supplement? What were your results? Comment below! If our tips help you find a good supplement, share this article on your social networks.
The most important factor to be analyzed at the time of purchase is the concentration of L-Citrulline or L-Citrulline Malate per serving.
Don’t forget that the recommended dosage varies from 3g to 8g of citrulline a day, so when buying a supplement with low concentration, you will need to consume several doses to reach the daily recommendation.
Powder or capsules
Citrulline in capsules can be consumed at any time of the day. The powdered supplement can be dissolved in a glass of water or another liquid of your choice and taken as a shake in the pre-workout or post-workout.
You do not need to consume citrulline with a food. Some manufacturers recommend eating on an empty stomach. But there is no scientific proof that taking the supplement on an empty stomach brings better results.
Association with other substances
You can find citrulline supplements in their pure presentation, associated with L-Citrulline Malate or combined with other components such as Arginine, Alanine, BCAA, amino acids, among other components.
Before buying a citrulline supplement with other components, consult a nutritionist or nutritionist so that the professional can assess the need for these substances.
When purchasing a nationally manufactured citrulline supplement, make sure that the product has been approved by the National Health Surveillance Agency (ANVISA). Products without this certification are irregular.
When a supplement is manufactured irregularly, there is no standardization of production or guarantee of hygiene, so it is not possible to be sure about the quality of the supplement.
Take a moment to research the supplement manufacturer’s reputation and check the reviews of other consumers. Buy products from recognized brands to get the best possible results.
In our list of the best products of the moment, we choose only products from trusted brands, indicated by health professionals and well evaluated by consumers.
At the time of purchase, be sure to evaluate the price of the supplement. Consider the total amount and the amount per dose.
The price of citrulline in capsules depends on the concentration of the substance, the addition of other components and the number of capsules in the bottle. You can find options with a concentration of 500mg / dose for R $ 0.50 a capsule, being a package with 120 capsules for R $ 60.
When the concentration is higher – 1000 or 1200mg / dose – the price varies between R $ 0.60 to R $ 1.00 per capsule. Generally, citrulline malate is a little more expensive, as most products with the addition of this substance are imported.
The powdered supplement is a little cheaper. Products with pure L-Citrulline cost between R $ 30 to R $ 110 per 100g. Options with the addition of other components can cost over R $ 200 per 100g.