Citrulline: what is it used for, its benefits, and how to use it

What is the definition of citrulline?

Citrulline is a non-essential amino acid and is also classified as a natural energy booster, that is to say, a molecule that the body is capable of producing on its own, but which can also be absorbed through food (such as watermelon, which is particularly rich in it) or dietary supplements. Its name comes from the Latin term ‘Citrullus’, which refers to watermelon.

In the human body, citrulline plays a role in the urea cycle, a key process for the elimination of toxins, particularly ammonia, a by-product of protein metabolism.

Citrulline is also a precursor to arginine, from which nitric oxide (NO) is produced – a substance that promotes vasodilation, thereby improving blood circulation.

Citrulline: what is it used for?

Citrulline is widely used for its many beneficial effects, ranging from supporting athletic performance to improving vascular health. But what exactly is citrulline used for?

• It increases blood flow: by being converted into arginine and then into nitric oxide (NO), citrulline promotes effective vasodilation, improving tissue oxygenation and the delivery of nutrients;
• It supports physical endurance: several studies have shown that it can help reduce feelings of fatigue during physical exercise and improve aerobic capacity;
• It promotes muscle recovery: by reducing the build-up of ammonia and other fatigue-inducing metabolites, it can help the body recover more quickly after training;
• It supports sexual health: by increasing blood flow, citrulline may also have positive effects on erectile function in men and on general sexual wellbeing.

Citrulline and erections: what you need to know

One of the areas in which citrulline has attracted the most interest is that of male sexual health. Several scientific studies confirm that this amino acid can indeed play a role in supporting erectile function. It is no coincidence that certain dietary supplements designed to support male sexual health specifically contain citrulline or citrulline malate (a more bioavailable form).

Citrulline is in fact converted into arginine, a precursor of nitric oxide (NO), a substance essential for vasodilation. This process helps to relax the walls of blood vessels, thereby facilitating a greater flow of blood to the tissues, including those of the penis.

As regards citrulline and the recommended dosage for erectile function, research suggests that an effective dose ranges from 1,500 mg to 3,000 mg per day, preferably taken between meals. Effectiveness may vary from person to person, but regular use can certainly improve the firmness and duration of erections in men suffering from mild or moderate erectile dysfunction.

Citrulline and sexuality: benefits for women too

Often associated exclusively with male sexual health, citrulline can in fact offer significant benefits for women as well.

As well as its effects on muscle tone, which influence vitality and overall energy levels, citrulline is an excellent ally for women’s wellbeing, particularly in adulthood or during periods of increased physical and emotional stress.

Indeed, there is increasing discussion of citrulline and its effects on sexual health, with the female perspective now being included in the conversation.

Citrulline proves beneficial for women not only in the context of sport, but also in their intimate lives, by improving blood flow and promoting greater body awareness.

How to take citrulline: recommended dosages

To fully reap the benefits of citrulline, the first thing to know is which form and dosages are most effective. The two most common forms are pure L-citrulline and citrulline malate, a combination of citrulline and malic acid, which also promotes energy production in the mitochondria.

In the world of sport, citrulline malate is often preferred as it offers a synergistic effect: it improves vasodilation, reduces muscle fatigue and optimises performance, particularly in endurance or strength sports.

The recommended dose of citrulline malate before training is between 6 and 8 grams per day, to be taken approximately 45 minutes before exercise.

Those seeking general support for circulation or sexual wellbeing may opt for daily intake, also in the form of a pure citrulline supplement, at doses ranging from 3 to 6 grams per day, possibly split into two doses throughout the day.

Citrulline: contraindications and precautions

Although citrulline is generally well tolerated, as with any supplement, there may be situations where it is not suitable or where greater caution is required. Let’s look at the main contraindications:

• Low blood pressure: as a powerful vasodilator, citrulline can lower blood pressure. It is not recommended for people suffering from low blood pressure or taking antihypertensive medication;
• Taking medication for erectile dysfunction: it could enhance the effects of such medication, leading to excessive vasodilation or a drop in blood pressure;
• Kidney disorders: although there is no direct evidence of kidney damage, people with pre-existing conditions should consult their doctor before use; 
• Pregnancy and breastfeeding: in the absence of specific studies, it is best to avoid use during these periods, unless otherwise advised by a doctor;
• Gastrointestinal reactions: in rare cases, bloating, cramps or diarrhoea may occur, particularly at high doses or when taken on an empty stomach.

In general, as with any dietary supplement, we recommend starting with moderate doses and monitoring your body’s response, as well as seeking advice from a specialist.

Why choose Tsunami Nutrition’s citrulline

If you are looking for a high-quality citrulline-based dietary supplement, Tsunami Nutrition’s Pure CITRULLINE MALATE is one of the most reliable choices on the market. This citrulline-based dietary supplement is formulated using a patented Kyowa Quality® raw material, guaranteeing purity and traceability. Its citrulline malate formulation makes it particularly effective at boosting nitric oxide production, promoting optimal vasodilation and a more efficient delivery of nutrients to the muscles.

This formulation is particularly popular with athletes for its ability to:

• Increase strength and endurance during intense physical activity
• Reduce muscle fatigue by delaying the build-up of ammonia
• Promote recovery and improve performance

Thanks to its very high digestibility and certified purity, it is also the ideal choice for those seeking vascular and metabolic support outside of a sporting context. If you’re looking for an effective and safe supplement, CITRULLINE MALATE Pure is Tsunami’s answer.