L-citrulline is a non-essential amino acid that offers various potential health and exercise performance benefits, largely due to its role in the production of nitric oxide (NO) through the L-arginine pathway. Here are some key benefits of L-citrulline supplementation:

1. Enhancement of Exercise Performance:

   • Aerobic Performance: L-citrulline supplementation can improve aerobic exercise performance by increasing nitric oxide production, which enhances blood flow, oxygen delivery, and nutrient transport to muscles¹².
   • Anaerobic Performance: Some studies suggest that L-citrulline can also boost anaerobic performance by reducing muscle fatigue and improving high-intensity exercise output³.

2. Improved Blood Flow and Vasodilation:

   • L-citrulline increases plasma levels of L-arginine, which is a precursor to nitric oxide. This leads to improved vasodilation and blood flow, potentially benefiting cardiovascular health and exercise performance³⁴.

3. Reduction of Blood Pressure:

   • Chronic supplementation with L-citrulline has demonstrated an ability to decrease blood pressure in individuals with prehypertension or hypertension⁵. This reduction is due to improved endothelial function and nitric oxide synthesis.

4. Enhanced Muscle Oxygenation:

   • L-citrulline supplementation has been shown to improve muscle oxygenation during exercise, which can enhance endurance and reduce perceived exertion⁴.

5. Aiding in Recovery:

   • L-citrulline can help in post-exercise recovery by reducing muscle soreness and fatigue, likely due to its effects on ammonia metabolism and nitric oxide production⁶.

6. Possible Ergogenic Aid:

   • L-citrulline is often included in pre-workout supplements due to its potential to enhance exercise performance, energy levels, and focus during workouts. However, its effects can vary and are often influenced by the dosage and timing of supplementation⁵.

While L-citrulline shows promise in these areas, it's important to note that results can vary based on individual responses and the specific exercise protocols used in studies.

Footnotes

1. Arturo Figueroa, "Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance," PubMed, 2025. ↩

2. Adam M. Gonzalez, "Effects of Citrulline Supplementation on Exercise Performance in Humans: A Review of the Current Literature," PubMed, 2024. ↩

3. Adam M. Gonzalez, "The Effect of a Single Dose of Citrulline on the Physical Performance of Soccer-Specific Exercise in Adult Elite Soccer Players," PubMed, 2022. ↩ ↩²

4. Takashi Suzuki, "Oral L-citrulline supplementation enhances cycling time trial performance in healthy trained men," PubMed, 2016. ↩ ↩²

5. Timothy D. Allerton, "L-Citrulline Supplementation: Impact on Cardiometabolic Health," PubMed, 2018. ↩ ↩²

6. Lewis A. Gough, "A critical review of citrulline malate supplementation and exercise performance," PubMed, 2021. ↩

L-citrulline is primarily known for its role in enhancing physical performance and cardiovascular health rather than direct mental health benefits. However, its effects on nitric oxide production could have some indirect influences on mental health. Here are a few potential ways that L-citrulline might impact mental health:

1. Improved Blood Flow to the Brain:

   • By increasing nitric oxide production, L-citrulline can enhance blood flow, which could potentially improve oxygen and nutrient delivery to the brain. This can support overall cognitive function and brain health.

2. Enhanced Exercise Performance and Mood:

   • Exercise has well-documented positive effects on mental health, including reductions in anxiety and depression symptoms. Since L-citrulline can enhance exercise performance, it may indirectly contribute to these mental health benefits through improved physical activity levels.

3. Reduction of Exercise-Induced Fatigue:

   • L-citrulline has been shown to reduce muscle fatigue and improve recovery post-exercise. By helping individuals maintain their exercise routines, it might contribute to better mood and reduced stress levels.

While there is limited direct research linking L-citrulline to mental health improvements, its physiological effects that benefit physical health might also contribute positively to mental well-being. As with any supplement, individual results can vary, and consultation with a healthcare provider is recommended for personalized advice.

L-arginine is a semi-essential amino acid that has various health benefits, mainly due to its role in nitric oxide (NO) production. Here are some key benefits of L-arginine supplementation:

1. Cardiovascular Health:

   • Blood Pressure Regulation: L-arginine is known to help with vasodilation by increasing NO production, which relaxes blood vessels and can lower blood pressure¹².
   • Improved Blood Flow: Enhanced NO production also improves overall blood flow, beneficial for cardiovascular health and reducing risks of conditions like hypertension³.

2. Erectile Dysfunction:

   • L-arginine can improve blood flow to the corpora cavernosa of the penis, potentially enhancing erectile function². This benefit is primarily due to NO-mediated vasodilation.

3. Exercise Performance and Recovery:

   • Enhanced Performance: Increased NO production helps improve blood flow and nutrient delivery to muscles, which can enhance exercise performance⁴.
   • Reduced Muscle Soreness: By improving blood flow and reducing ammonia levels, L-arginine may also aid in quicker recovery post-exercise³.

4. Immune Function:

   • L-arginine plays a role in immune function by supporting the activity of immune cells⁵. Enhanced NO production can help the body fight off infections by improving immune responses.

5. Metabolic Health:

   • Ammonia Detoxification: L-arginine is crucial in the urea cycle, which helps detoxify ammonia, a byproduct of protein metabolism¹.
   • Carbohydrate and Lipid Metabolism: Some evidence suggests that L-arginine may help regulate carbohydrate and lipid metabolism, potentially aiding in the management of metabolic conditions⁶.

6. Wound Healing:

   • L-arginine enhances protein synthesis and cell migration, which are vital processes in wound healing¹.

While L-arginine shows promise in these areas, results can vary based on dosage, individual health status, and specific circumstances. It is important to consult with a healthcare provider before starting any new supplement regimen to ensure it is appropriate for your specific needs.

Footnotes

1. Guoyao Wu, "Role of L-Arginine in Nitric Oxide Synthesis and Health in Humans," PubMed, 2021 ↩ ↩² ↩³

2. Michelle Brodin, "L-arginine: Does it lower blood pressure?" Mayo Clinic, 2024 ↩ ↩²

3. Hun-Young Park, "Dietary Arginine and Citrulline Supplements for Cardiovascular Health and Athletic Performance: A Narrative Review," PMC, 2023 ↩ ↩²

4. Ștefan-Sebastian Busnatu, "Oral Arginine Supplementation in Healthy Individuals Performing Regular Resistance Training," PMC, 2023 ↩

5. Marc P McRae, "Therapeutic Benefits of l-Arginine: An Umbrella Review of Meta-analyses," PubMed, 2016 ↩

6. Aleksandra Szlas, "The Potential of L-Arginine in Prevention and Treatment of Disturbed Carbohydrate and Lipid Metabolism-A Review," PubMed, 2022 ↩