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Ingredient Review: Citrulline Malate

Posted on September 1, 2021

Ingredient Review: Citrulline MalateDividerimage

 

What is Citrulline Malate?

Citrulline Malate is made up of one molecule of malic acid joined to one molecule of the amino acid L-Citrulline. Malic acid is a natural acid found in a range of foods, such as apple. Malic acid is naturally produced in the human body, and forms an integral part of the citric acid (kreb’s) cycle, a crucial part of energy synthesis in the cell.

 

Citrulline is a non-essential amino acid that the body can synthesize from arginine. Citrulline is believed to elevate blood arginine levels more effectively (35% better) than arginine supplementation itself, according to rodent research. The richest food source of Citrulline is watermelon.

 

What does Citrulline Malate do?ATP-Science-Citrulline-Malate.jpg

Citrulline Malate impacts nitric oxide synthesis by providing the basic building block arginine. As nitric oxide levels increase, blood flow to the musculature is increased. Research shows that Citrulline supplementation can increase blood flow in young adults and older men.

 

What Sports, Exercises or Health Conditions does it Benefit?

The most obvious health condition that Citrulline malate may assist with is hypertension (high blood pressure). Increasing the dilation of blood vessels helps to reduce the pressure within those vessels. Given this effect, Citrulline malate may assist with blood flow to the peripheries, such as hands, feet, brain and genitals, even assisting with some forms of erectile dysfunction.

 

The bulk of the evidence is in support of Citrulline Malate for weight lifting performance, such as bodybuilding. Many researchers have concluded that supplementation can increase repetitions, increase strength, reduce delayed onset muscle soreness and even increase maximal oxygen consumption (VO2).

 

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Switch-Nutrition-Citrulline.jpgAnecdotal reports support the use of Citrulline malate for improved muscle pumps and vascularity during exercise. This should help you retain your pumps for longer after exercise as well.

 

What is the Recommended Dosage?

Most studies use a dosage of 6 to 8 grams of Citrulline malate taken once daily, preferably before exercise. If you are using Citrulline malate for health benefits, consume your dose first thing in the morning.

 

Bear in mind that if you are using pure L-Citrulline powder (without the malate), the dosage will not need to be this high. Given that Citrulline is 175.2 g/mol and malate is 134.09 g/mol, to find an appropriate dosage of pure Citrulline, multiply the standard Citrulline malate dosage of 6 to 8 grams by 0.57. Therefore, an 8 gram dosage of Citrulline malate will be equivalent to roughly 4.5 grams L-Citrulline.

 
 

How to Take it?

Mix your daily dosage of Citrulline Malate into a flavoured pre-workout or intra-workout. Alternatively, simply mix into water and consume. For maximum benefit, take a dose every day, whether you train or not.

 

 

Is it Safe?

Yes, Citrulline malate is a safe supplement. However, please seek the advice of your healthcare practitioner if you have any concerns of health conditions before beginning supplementation. Caution will need to be taken if you have hypotension (low blood pressure) or postural hypotension.

 

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What’s the Weekly Cost?

At a dosage of 8 grams daily for one week the cost work out to be $4.55 with Muscletech Platinum Citrulline Malate.

 

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References

Agarwal U et al. Supplemental citrulline is more efficient than arginine in increasing systemic arginine availability in mice. The Journal of Nutrition. 2017 Vol 147;4 p.596-602

Rogers JM et al. Acute effects of Nitrosigine and citrulline malate on vasodilation in young adults. Journal of the International Society of Sports Nutrition. 2020 Vol 17;12

 Gonzales J.U., et al. Does L-citrulline supplementation improve exercise blood flow in older adults? Exp Physiol 2017 Vol 102;12 p.1661-1671

 Barkhidarian B et al. Effects of L-citrulline supplementation on blood pressure: A systematic review and meta-analysis. Avicenna J Phytomed  2019 9;1 p.10-20

 Ashley J et al. Impact of L-citrulline supplementation on oxygen uptake kinetics during walking. Appl Physiol Nutr Metab. 2018 Vol 43;6 p.631-637. 

 Glenn J.M. et al. Acute citrulline malate supplementation improves upper- and lower-body submaximal weightlifting exercise performance in resistance-trained females. European Journal of Nutrition. 2017 Vol 56;2 p.775-784

 Suzuki T et al. Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men: Double-blind randomised placebo-controlled 2-way crossover study. Journal of the International Society of Sports Nutrition. 2016 Vol 13;6

 

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