Citrulline, also known as L-citrulline, is a non-essential amino acid playing a crucial role in various bodily functions. It’s involved in the urea cycle, helping to remove ammonia, and acts as a precursor to L-arginine, which is essential for nitric oxide production. So, what foods have L-citrulline that you can incorporate into your diet? This guide explores natural sources of citrulline and the benefits of this important amino acid.
Benefits of Citrulline
Citrulline is naturally produced in the body and converts into L-arginine, which then boosts nitric oxide production. Nitric oxide is vital for various health aspects, including cardiovascular health, exercise performance, and more.
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Improved Exercise Performance: Citrulline supplementation has been studied for its potential to enhance athletic performance. By increasing nitric oxide levels, citrulline may improve blood flow to muscles, reduce fatigue, and increase endurance. Some studies suggest a potential increase in repetitions during resistance exercises. However, the National Institutes of Health (NIH) emphasizes that current research doesn’t offer strong enough evidence to support citrulline supplementation for exercise.
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Reduced Blood Pressure: Citrulline’s conversion to arginine can lead to increased blood flow, potentially aiding in blood pressure control. Some studies indicate that L-citrulline supplementation may lower blood pressure in adults with hypertension or pre-hypertension. However, research findings are not consistent, and further studies are required. A healthy lifestyle, including a balanced diet and regular exercise, remains the most effective approach to managing high blood pressure.
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Improved Symptoms of Erectile Dysfunction: Nitric oxide plays a crucial role in achieving and maintaining an erection. Citrulline’s role in boosting nitric oxide production suggests a potential benefit for erectile dysfunction (ED). While some studies have explored this link, more research is needed to determine citrulline’s effectiveness as a treatment for ED.
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Potential Testosterone Boost: Since citrulline converts to L-arginine and then nitric oxide, two compounds that can stimulate testosterone production, some believe it can help increase testosterone levels. However, direct studies in humans are needed to confirm this link.
How Citrulline Works
Citrulline is converted into arginine in the kidneys. This conversion increases plasma arginine levels more effectively than arginine supplementation alone. Arginine is then converted into nitric oxide, a vasodilator that relaxes blood vessels, leading to improved blood flow and circulation. The liver processes any excess citrulline.
Types of Citrulline
Citrulline is available in two main forms in dietary supplements:
- Pure Citrulline (L-Citrulline): This is the pure form of the amino acid.
- Citrulline Malate: This form combines citrulline with malic acid, an organic compound found in many fruits. Malic acid may aid in the absorption of citrulline. Citrulline malate is about 56.64% citrulline and 43% malic acid.
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Variety of citrulline sources including fresh produce, capsules, and tablets.
What Foods Are Rich in Citrulline?
Now, let’s address the key question: What foods have L-citrulline? Here are some natural sources:
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Watermelon: Watermelon is the richest known food source of citrulline. One cup of watermelon contains approximately 365 mg of citrulline.
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Other Cucurbits: Other members of the cucurbit family also contain citrulline, though in smaller amounts than watermelon. These include:
- Cucumber
- Pumpkin
- Squash
- Gourds (Bitter melon, Bottle gourd, Dishrag gourd, Wax gourd, Muskmelon)
While these foods contain citrulline, the concentration is significantly lower than in watermelon. Therefore, if you aim to increase your citrulline intake through diet, watermelon is your best bet.
Side Effects of Citrulline
Citrulline is generally considered safe when consumed in moderate amounts through food or as a supplement. However, some people may experience mild side effects, including:
- Nausea
- Diarrhea
- Bloating
- Heartburn
If you experience any of these symptoms, consider reducing your citrulline intake or consulting a healthcare professional.
Citrulline and Pregnancy/Breastfeeding
Due to limited research on the safety of citrulline during pregnancy and breastfeeding, it’s best to avoid citrulline supplements during these periods. Always consult your healthcare provider before taking any new supplements.
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Citrulline powder supplement.
Dosage
There is no standard recommended dosage for citrulline. The appropriate dosage varies depending on individual needs and the purpose of supplementation. Studies have used varying amounts of citrulline and citrulline malate. It’s always best to consult with a healthcare provider before starting any new supplement regimen to determine the appropriate dosage for you.
In studies, doses of 2 to 5 grams of L-citrulline per day have been used to enhance exercise performance. Doses of 3 to 6 grams per day of L-citrulline and 8 grams of citrulline malate have been shown to be safe. Overall, using up to 9 grams for one day or 6 grams per day for up to 16 days has caused few safety concerns.
Interactions
Citrulline supplements may interact with certain medications, especially those that affect blood pressure or blood flow. Be sure to inform your healthcare provider or pharmacist about all medications, supplements, and herbal remedies you are taking before starting citrulline.
Possible drug interactions include:
- Nitrates, used to treat angina
- Phosphodiesterase-5 (PDE5) inhibitors, used to treat erectile dysfunction
Conclusion
Citrulline is a valuable amino acid that plays a role in various bodily functions. While supplements are available, incorporating foods rich in citrulline, particularly watermelon, can be a delicious and natural way to boost your intake. Understanding what foods have L-citrulline empowers you to make informed dietary choices. Remember to consult with a healthcare professional before starting any new supplement regimen, especially if you have underlying health conditions or are taking medications.
