If you want to boost your fitness, check out L-arginine and L-citrulline. These two amino acids are often used in dietary supplements to stimulate the body's functions.
Both target the production of nitrous oxide, which helps relax blood vessels throughout the body, increasing circulation and heart health.
Supplementing L-arginine and L-citrulline can help keep you healthy. However, you may wonder which is better since they complete similar tasks. Contrary to popular opinion, you may not have to pick one.
This article will explore all the best parts of L-citrulline and L-arginine and help determine which supplement fits you best.
L-Citrulline is a nonessential amino acid, meaning the body can produce it independently. It is found naturally in certain foods like watermelon and can also be produced synthetically as a dietary supplement.
L-Citrulline plays a vital role in the urea cycle, which is the process by which the body eliminates toxic byproducts of metabolism, particularly ammonia. It also synthesizes nitric oxide (NO), which helps relax blood vessels and improve blood flow. Because of this, L-Citrulline is often used as a supplement to improve exercise performance, reduce muscle fatigue, and support cardiovascular health.
M-arginine is an organic compound that is a nonessential amino acid for adults, but its production rate in the body is slow. It is an essential amino acid for infants and young children and has a specific detoxification effect. It is widely found in fish protamine and is an integral component of various proteins.
N-L-Citrulline and L-Arginine can be obtained from both dietary sources and supplements. Here are some examples:
♦ L-Citrulline Sources:
• Watermelon: Watermelon is a vibrant source of L-Citrulline. The highest concentrations are found in the rind, but the flesh also contains significant amounts.
• Other Fruits: Certain other fruits like cantaloupe, honeydew, and cucumber also contain L-Citrulline, although in smaller amounts compared to watermelon.
• Legumes: Some legumes, like chickpeas and lentils, contain moderate L-Citrulline.
• Dietary Supplements: L-citrulline is also available in supplement form, often as L-citrulline or L-citrulline malate.
♦ L-Arginine Sources:
• Protein-rich Foods: L-Arginine is found in high-protein foods such as meat (especially turkey and pork), poultry, fish, dairy products (like yogurt and cheese), and eggs.
• Nuts and Seeds: Almonds, peanuts, walnuts, and sunflower seeds are good sources of L-Arginine.
• Legumes: Beans, chickpeas, lentils, and soy products are also good sources of L-Arginine.
• Whole Grains: Oats, wheat, and quinoa contain L-arginine.
• Seafood: Certain seafood like shrimp, crab, and lobster are also sources of L-Arginine.
• Dietary Supplements: L-Arginine is commonly available as a dietary supplement in various forms, including L-Arginine HCl, L-Arginine alpha-ketoglutarate (AAKG), and L-Arginine ethyl ester, among others.
L-citrulline and L-arginine can have several potential effects on the body, mainly due to their roles in nitric oxide (NO) production and blood vessel dilation. Some of the possible effects include:
• Improved Blood Flow: L-Citrulline and L-Arginine can increase nitric oxide production, which helps relax blood vessels and improve blood flow. This effect may benefit cardiovascular health by reducing blood pressure and improving circulation.
• Enhanced Exercise Performance: By increasing blood flow to muscles, L-Citrulline and L-Arginine may help improve exercise performance, delay fatigue, and enhance recovery. They may also increase the delivery of oxygen and nutrients to muscles during exercise.
• Support for Erectile Function: Nitric oxide plays a crucial role in the relaxation of smooth muscle tissue in the penis, leading to increased blood flow and the ability to achieve and maintain an erection. Therefore, l-citrulline and L-arginine supplementation may be used to support erectile function, although their effectiveness can vary among individuals.
• Reduced Muscle Soreness: Some research suggests that L-Citrulline supplementation may help reduce muscle soreness and accelerate recovery after exercise, possibly due to its role in improving blood flow and nutrient delivery to muscles.
• Potential Antioxidant Effects: L-Citrulline and L-Arginine may have antioxidant properties that help protect cells from oxidative damage caused by free radicals. This antioxidant activity may contribute to their overall health benefits.
• Support for immune function: L-Arginine is involved in immune system function and wound healing, and supplementation may help support immune function, especially in conditions with increased demand, such as during illness or recovery from injury.
For adults, both L-citrulline and L-arginine are nonessential amino acids. This means your body produces adequate amounts of both for regular bodily function. L-arginine is produced from L-Citrulline and is then used to form NO in the blood and reform L-Citrulline. This process is known as the Nitric Oxide Cycle.
Because both Amino Acids are used in producing Nitric Oxide, they are frequently marketed as "NO-boosters". However, only Citrulline appears to be beneficial for vasodilation.
While there's no basis for supplementation with Arginine, it appears that L-citrulline has some benefits for athletic performance, specifically fatigue and endurance. It also may help in improving recovery.
For adults, both L-citrulline and L-arginine are nonessential amino acids. This means your body produces adequate amounts of both for regular bodily function. L-arginine is produced from L-Citrulline and is then used to form NO in the blood and reform L-Citrulline. This process is known as the Nitric Oxide Cycle.
Because both Amino Acids are used in producing Nitric Oxide, they are frequently marketed as "NO-boosters". However, only Citrulline appears to be beneficial for vasodilation.
While there's no basis for supplementation with Arginine, L-citrulline has some benefits for athletic performance, specifically fatigue and endurance. It also may help in improving recovery.
