After protein powder and creatine, pre-workout supplements are arguably the preferred category of dietary supplements. Pre-workout supplements are a broad range of products that may include a wide range of natural ingredients, including creatine and amino acids.
Two of probably the most common ingredients utilized in pre-workout dietary supplements are the nonessential amino acids L-citrulline and L-arginine. Citrulline and L-arginine are amino acids accountable for nitric oxide production, which helps improve blood flow.
Nitric oxide boosters are probably the most common and effective pre-workout supplements, so citrulline and L-arginine are the right ingredients. In this text, we’ll dive into research to check L-arginine vs. L-citrulline to assist you to determine which amino acid is the very best for dietary supplements.
Table of Contents:
- What Is L Citrulline?
- What Is L Arginine?
- L Arginine & L Citrulline: What’s The Relationship?
- What Are The Advantages Of L Arginine & Citrulline Supplements?
- Side Effects
- How Much L-Arginine And L-Citrulline Should I Take?
- Can You Take L-Arginine And L-Citrulline Together?
- Which Is Higher, L-Arginine Or L-Citrulline?
- FAQs
What’s L citrulline?
L-citrulline is an amino acid that exists naturally within the body and is obtained through certain foods. Citrulline is a non essential amino acid because it is produced within the body through the urea cycle. L-citrulline is a often called a precursor to the amino acid L-arginine, which also plays a vital role within the urea cycle.
The urea cycle is the method within the liver that converts the highly toxic chemical ammonia into urea (urine) to remove waste from the body. Other than the urea cycle, L-citrulline also plays a major role in nitric oxide synthesis. Nitric oxide is very important since it helps blood vessels chill out and widen, which improves blood flow and circulation. This causes blood pressure levels to drop, which helps improve athletic performance and results in several other advantages, which we’ll explore below.
L-citrulline has a big selection of uses within the dietary supplementation world. Its most typical use is by athletes and gym-goers to extend endurance and reduce fatigue to enhance performance. It is usually utilized in pre-workout supplements to extend nitric oxide production, which helps enhance “the pump.”
Citrulline supplements can be found in various forms, but it surely is mostly in powder or capsule form. Citrulline supplements are available in two forms:
- L-Citrulline: Regular citrulline amino acid.
- Citrulline Malate: Citrulline combined with malic acid (malate). Malate is important for ATP production, which is the body’s energy source. Most pre-workout and sports supplements use citrulline malate to offer extra energy.
It may even be present in certain foods, with watermelon containing the very best amount, particularly within the white rind near the skin. Other foods that contain citrulline include squash, pumpkins, melons, nuts, legumes, and lots of protein-rich foods equivalent to poultry, beef, and pork.
What’s L Arginine?
L-arginine is one in every of twenty amino acids which are the constructing blocks of all of the body’s proteins. There are nine essential amino acids that the body doesn’t produce naturally and, subsequently, should be obtained through food and dietary supplements.
L-arginine is taken into account a semi-essential amino acid or conditionally essential because healthy subjects can typically produce it under regular conditions, but there are situations, like while you’re sick or stressed, when the body can’t produce it. In the event you’re ever concerned about not producing enough amino acids, ask your doctor a few plasma amino acids test.
Like L-citrulline, arginine plays a major role in nitric oxide production. Once the body obtains arginine, a family of enzymes called nitric oxide synthase (NOS) converts the arginine into nitric oxide and L-citrulline. The nitric oxide relaxes, or widens, the blood vessels, resulting in several health advantages. Besides nitric oxide production, arginine can follow the arginase pathway, which is when arginine is broken down into urea for the urea cycle.
Arginine will be obtained in lots of high protein low fat foods, equivalent to chicken, seafood, soy, whole grains, and dairy products. Arginine supplements are available in various forms including liquid, powder, and capsules. It’s used similarly to citrulline, particularly as a pre-workout complement to advertise nitric oxide synthesis.
L Arginine vs L Citrulline: What’s The Relationship?
L-arginine and citrulline have a cyclical relationship with one another and the amino acid ornithine. The first connection between l citrulline and arginine starts with the urea cycle. When amino acids break down, they release ammonia, which is very toxic to the body. This process removes toxic ammonia from the body by converting it into urea, which then is excreted in urine.
Arginine degradation leads to the production of the amino acid ornithine. Ornithine removes ammonia and detoxes the blood in a response that produces citrulline. The citrulline is then converted into arginine within the kidneys, then broken down into urea and excreted as urine. During this process, the arginine also releases ornithine, which causes the cycle to start out over. The strategy of breaking arginine down into urea and ornithine is known as the arginase pathway.
Arginine may also follow the nitric oxide synthase pathway, which is the method for nitric oxide production. During this process, nitric oxide synthase catalyzes arginine into nitric oxide and citrulline. This process demonstrates how arginine will be converted into citrulline, and citrulline will be converted into arginine through the urea cycle.
To summarize, citrulline is formed from the amino acid ornithine at the beginning of the urea cycle. Citrulline then converts into arginine, which helps produce urea that’s excreted in urine. During arginine’s conversion to urea, it also releases ornithine, triggering the cycle again. Conversely, the nitric oxide synthase pathway can convert arginine into citrulline.
What Are The Advantages Of L Arginine Supplements?
As you’ll notice, nearly all of advantages from L-arginine come from its ability to extend nitric oxide production. Below are a few of the top advantages of L-arginine supplements:
1) Increase exercise performance:
One in every of the first reasons that individuals use L-arginine is to enhance performance during high intensity exercise. L-arginine promotes nitric oxide production, which helps improve muscle blood flow.
Studies show that improved blood flow might help deliver nutrients quicker and take away waste from the muscles, increasing muscular endurance and reducing fatigue. A scientific review of 18 studies concluded that arginine supplementation significantly improved aerobic or anaerobic performance1.
2) Improve cardiovascular health:
One other good thing about arginine related to the production of nitric acid is improved cardiovascular health. Nitric acid causes blood vessels to chill out, improving blood flow.
On this case, the rise in blood flow helps improve circulation and lower blood pressure. Studies show arginine supplementation might help within the treatment of varied cardiovascular disorders and hypertension2.
3) Treat Erectile Dysfunction:
One in every of the advantages of each L arginine and citrulline is that it might probably improve erectile dysfunction.
A review of ten trials showed oral arginine led to significant improvements in erectile function, overall satisfaction, and orgasmic function in comparison with the placebo group. They concluded that arginine can effectively treat mild to moderate erectile dysfunction3.
4) May increase testosterone:
Studies have shown that arginine can increase testosterone in animals; nonetheless, it doesn’t in humans directly. Although arginine does in a roundabout way increase testosterone, it might probably not directly stimulate testosterone production by improving blood flow and increasing nitric oxide production.
To learn more in regards to the relationship between L arginine and testosterone, try our article: Does L Arginine Increase Testosterone?
5) Improve Immune function:
Arginine has an effect on various parts of the body, including the immune system. Research suggests that L-arginine might help improve immune function and forestall disease.
What Are The Advantages Of Citrulline Supplements?
Citrulline supplementation has nearly similar advantages to arginine, which is smart, considering they’re similar. The advantages of citrulline barely outweigh those of arginine since it is more efficient at nitric oxide production. Advantages of citrulline supplementation include:
1) Increase exercise performance:
A review of eight studies found that six to eight grams of citrulline supplementation 40-60 minutes before physical performance led to increases in repetitions in comparison with a placebo.
They concluded that citrulline supplementation can delay fatigue and enhance muscle endurance during high intensity exercise4
2) Reduce muscle soreness:
One other good thing about citrulline that is helpful to athletes is its ability to assist reduce muscle soreness and support muscle recovery. A scientific review analyzed the effect that citrulline supplementation has on more soreness and blood lactate levels post-exercise.
They found that consuming three to 4 grams of L-citrulline, or 8 grams of citrulline malate, one hour before exercise led to a significantly lower rating of perceived exertion and muscle soreness 24- and 48-hours post-exercise5.
3) Improve cardiometabolic health:
Like arginine, citrulline also helps improve cardiovascular health and related disorders. Diminished levels of nitric acid can result in several age- and lifestyle-related diseases, including hypertension, type 2 diabetes, insulin resistance, and heart problems.
Studies show that a minimum effective dose of three grams of L-citrulline as much as the utmost effective dose of 10 grams every day might help reduce the danger of such cardiometabolic disorders by increasing nitric oxide levels6.
4) Treat Erectile Dysfunction:
Also, like arginine, citrulline will be used as a natural approach to treat erectile dysfunction. One study examined the results that 1.5 grams every day of oral L-citrulline supplementation had on improving symptoms of erectile dysfunction.
The outcomes showed significant improvements in erection hardness and treatment satisfaction with oral L-citrulline7.
5) Improve insulin sensitivity:
One study examined the results of citrulline supplementation on improving insulin sensitivity in rats. The outcomes showed that consuming L-citrulline every day for eight weeks improved insulin resistance related to enhanced insulin sensitivity.
There may be a necessity for more comprehensive research in humans, but the outcomes are promising8.
Arginine vs Citrulline: Side Effects
Most individuals don’t experience unwanted side effects with arginine or citrulline, and in the event that they do, they are often mild. Essentially the most common unwanted side effects are gastrointestinal distress. To avoid unwanted side effects, avoid consuming greater than 9 grams every day of L-arginine or 8 grams of L-citrulline.
Possible unwanted side effects:
- Bloating
- Stomach discomfort
- Diarrhea
- Abdominal pain
- Nausea
- Headaches
- Allergic response
- Gout
Each amino acids can interact with certain medications or conditions. Some medications and folks that should avoid taking arginine and citrulline include:
- Individuals with low blood pressure
- Erectile dysfunction medication
- Nitrates
- Blood thinners
- Gastroesophageal reflux disease (GERD) or acid reflux disorder
- Diuretics
- Diabetes medication
How Much L-arginine And L-citrulline Should I Take?
The dosage of L-arginine or L-citrulline will depend upon your reason for taking it and your required goals. A general rule of thumb is that arginine can have twice the dosage as citrulline since citrulline is roughly twice as potent.
For each 1.75 grams of citrulline malate, there may be 1.0 gram of citrulline and 0.75 grams of malate. Subsequently, the dosage for citrulline malate is sort of double that of L-citrulline.
|
Purpose |
Complement |
Dosage |
|
Overall Health |
L-Arginine |
2-6 grams every day |
|
|
L-Citrulline |
1-3 grams every day |
|
|
Citrulline Malate |
8 grams every day |
|
Improved Athletic Performance |
L-Arginine |
5-9 grams 40-60 minutes before exercise |
|
|
L-Citrulline |
2-6 grams 40-60 minutes before exercise |
|
|
Citrulline Malate |
6-8 grams 40-60 minutes before exercise |
|
Erectile Dysfunction |
L-Arginine |
1.5-5 grams every day |
|
|
L-Citrulline |
3 grams (one gram taken 3 times every day) |
|
Blood Pressure |
L-Arginine |
6-10+ grams every day |
|
|
L-Citrulline |
3-6 grams every day |
Can You Take L Arginine And L Citrulline Together?
Yes, ideally, arginine and l citrulline needs to be taken together. Nonetheless, in case you only want to choose one to start out with, you can be higher off selecting L-citrulline. But, have in mind, research shows that arginine and citrulline have a synergistic effect, working together to extend plasma concentrations of nitric oxide far greater than they’ll individually.
A study using rats and Latest Zealand white rabbits compared oral arginine supplementation, citrulline supplementation, and a mixture of each. The outcomes showed that taking citrulline and arginine together caused a more rapid increase in plasma arginine concentration and enhanced nitric oxide metabolism9.
Considering they work significantly higher when used together, it might be best to take each, preferably in a single product. Additionally it is much more cost-efficient to buy a mixture product that comprises each arginine and citrulline somewhat than the person amino acids.
For instance, a bottle of Nutricost L-Arginine is comparable to a bottle of Nutricost L-Arginine + L-Citrulline. You do not pay more for the product that has each in it.
Citrulline vs Arginine: Which Is Higher?
As I briefly mentioned above, L-citrulline is barely higher than L-arginine since it produces more nitric oxide and increases arginine availability. One study compared L-citrulline and L-arginine for his or her efficiency in increasing arginine availability in mice. The outcomes showed that citrulline supplementation led to a better plasma arginine concentration than arginine.
Arginine increased plasma arginine concentration from 109 mol/L to 159, whereas citrulline increased plasma arginine concentration from 109 mol/L to 21410. Other research confirms that citrulline is roughly twice as potent as arginine in terms of increasing plasma concentration11.
Ideally, it’s best to take a product with each arginine and citrulline to maximise advantages, but when you may have to choose from the 2, pick L-citrulline. The vast majority of probably the most well-known pre-workout products contain citrulline malate. One of the best L-citrulline complement is Cellucor C4. C4 is a mixture of citrulline malate, creatine, caffeine, and CarnoSyn Beta-alanine, designed to enhance your energy, endurance, and focus.
One of the best L-arginine complement available is NOW Supplements L-Arginine. Each serving comprises 1 gram of high-quality L-arginine from a highly reputable complement manufacturer.
FAQs
On this section, we’ll answer a few of the most typical questions related to L-arginine vs. L-citrulline.
Does L-citrulline increase testosterone?
Citrulline does in a roundabout way increase testosterone. Nonetheless, it might not directly help increase testosterone. In the event you’re interested by increasing your T-levels, try our article: How To Boost Testosterone Naturally.
What should I not mix with L-arginine?
Certain medications don’t mix with L-arginine, including blood pressure medications, blood thinners, nitroglycerine, and diuretics.
Is it OK to take L-citrulline day-after-day?
Yes, it is suggested to take L-citrulline day-after-day to maximise health advantages. Be certain to start out at the bottom effective dosage.
Do you have to cycle L-arginine?
Yes, L-arginine needs to be cycled every two months by taking two months off. You may repeat the cycle in case you take break day in between.
Is citrulline higher than creatine?
Citrulline could also be higher than creatine for pre-workout since it increases nitric oxide and increases blood flow, which might help get a greater pump. Nonetheless, creatine is best for constructing strength and mass.
How briskly does l-arginine work?
It takes roughly thirty to sixty minutes for L-arginine to work, which is why people use it about an hour prior to exercise.
Does citrulline burn fat?
Citrulline might help burn fat not directly. It increases exercise performance, which allows people to have more efficient workouts. Citrulline also might help improve insulin sensitivity, which is important for maintaining blood sugar control and burning fat.
Why do bodybuilders use L-arginine?
L-arginine provides several key advantages to bodybuilders, including increased nitric oxide production, improved performance, reduced soreness, and it might help increase testosterone not directly.
L Arginine vs l citrulline: Final Takeaways
When comparing l-citrulline vs. l-arginine, you’ll notice several similarities since the amino acids are so closely related. L-citrulline is a precursor to L-arginine since it converts through the urea cycle to assist the body remove waste. Conversely, arginine can follow the nitric oxide synthase pathway, which is the strategy of nitric oxide production.
During this process, nitric oxide synthase catalyzes arginine into nitric oxide and citrulline. These two processes are vital for maintaining overall health and increasing nitric oxide, which is helpful for athletic performance. Studies have shown that citrulline supplementation is more efficient at increasing plasma arginine concentration than arginine itself. Citrulline is roughly twice as potent as arginine, which is why citrulline is more commonly used for exercise and located in pre-workout supplements.
Studies have shown a synergistic effect with L-arginine and L-citrulline, as combining each is best than each amino acid. Ideally, it’s best to select a product that comprises each to maximise nitric oxide production and increase blood flow. Nonetheless, if you may have to choose from the 2, L-citrulline is the higher complement for improving performance. Pre-workout products typically use citrulline malate for an added energy boost, so you should definitely concentrate to the dosages.
To study the very best supplements containing l arginine and l citrulline, try our articles: 7 Best Nitric Oxide Supplements To Pump You Up and 7 Best Pump Pre-Workout Supplements!
References:
