L-Citrulline Dosage for Bodybuilding, ED, Blood Pressure & More

L-citrulline supplements are used for athletic performance, ED (erectile dysfunction), heart health, supporting the immune system and more. This non-essential amino acid can be synthesized within the body, but in some cases it may be beneficial to increase your consumption using exogenous sources.

L-citrulline is used by bodybuilders to increase mitochondrial energy production, reduce muscular fatigue, increase strength and facilitate post-workout recovery. It is a natural Nitric Oxide booster, and is more bioavailable than L-arginine supplements.

What is the recommended dosage for L-citrulline tablets or powder? This will depend on the reasons for using this supplement, health state, health history, gender, age, diet and others.

Optimal doses have not been established for this supplement, but we can examine the dosages used in different clinical trials to compare efficacy. Daily doses up to 9 grams have been used safely.

L-Citrulline

Amino Acid

Pre- Workout

Body- building

Stamina

How It Works:

• Shown to raise blood arginine levels
• Increases Nitric Oxide & Growth Hormone
• Delays onset of fatigue during intense training

Dosage:

Between 1 - 3 g per day

Safety:

Rated Possibly Safe

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L-Citrulline Dosage for Bodybuilders

L-citrulline is a primary intermediate in the urea cycle, which reduces accumulations of ammonia and lactic acid in muscle tissues and elsewhere in the body. These are both byproducts that are created during normal energy metabolism.

Inside the kidneys, citrulline is converted into L-arginine and then released into the circulatory system. Research shows that L-citrulline products are more effective for increasing serum arginine levels than L-arginine supplements.

L-arginine is used to synthesize nitric oxide (NO) inside endothelial cells. The Endothelium is the inner linings of blood vessels and certain other tissues and organs, like the heart muscle and the lungs.

NO encourages vasodilation: the relaxation and expansion of endothelium. When endothelium relax, circulatory vessels open up diametrically. This allows more blood to be delivered with increased efficiency and less work for the heart.

How Much L-Citrulline to Take Pre-Workout?

There are a few different L-citrulline dosage recommendations for bodybuilding. Different doses have been used in clinical trials. To encourage vasodilation and enhance sports performance, citrulline malate doses between 6 and 8 grams have been taken one hour prior to working out.

For improving circulatory health and helping to enhance cardiovascular functioning, 1000 mg doses have been used three times each day with meals. However, research shows that L-citrulline does not necessarily have to be taken with food.

In one cohort study involving 18 males with average body types, 6-gram daily doses of L-citrulline were administered for 22 days. Results included the following:

• 34% increase in ATP (adenosine triphosphate) synthesis;
• Increased creatine phosphate resynthesis;
• Decreased reported fatigue;

The increase in ATP production occurred within three days of supplementation. Notably, ATP production was attenuated by the fifteenth day; making the result clinically nonsignificant.

L-Citrulline Dosage for ED & Sexual Performance

L-citrulline is a natural PDE-5 (phosphodiesterase-5) inhibitor. Mainstream pharmaceuticals for treating ED symptoms also target PDE-5.

By inhibiting the actions of PDE-5, drugs like Viagra, Cialis and Levitra promote blood flow to the corpus cavernosum shafts inside the body of the penis.

Research shows that L-citrulline is not quite as effective as prescribed PDE-5 inhibitors like Viagra. However, it does induce significant effects for managing ED symptoms.

Further, using L-citrulline for ED in the long term may be safer. Common PDE-5 inhibitors are associated with various adverse effects; some of which are serious.

In one single-blind cohort study involving 24 men with erectile dysfunction, two 750 mg L-citrulline doses were administered daily. This study lasted 6 weeks. Erectile hardness increased in 50% of men taking L-citrulline, but only increased by 8.3% in those given a placebo.

Additional Uses for L-citrulline

The Natural Medicines Comprehensive Database states that the following L-citrulline dosages have been used:

In a single case, a two year-old subject was given between 0.95 and 1.9 grams of L-citrulline three times daily with meals. This child was being treated for lysinuric protein intolerance presenting as childhood osteoporosis.

L-citrulline dosages of 0.17 g/kg/day have been used in infants to remedy transcarbamylase deficiency, a disorder of the urea cycle.

In children who undergo congenital heart surgeries, L-citrulline dosages have been given before and after procedures to prevent postoperative pulmonary hypertension (high blood pressure). 1.9-gram/m2 doses were given orally 5 times. One was administered before surgery, and then four more at t = 0, 12, 24, 36 hours.

Also for postoperative pulmonary hypertension, intravenous bolus doses have been administered at 150 mg per kilogram of bodyweight. This is administered before a surgery. 9 mg/kg/hour postoperative infusions are then delivered for two days.

For treating sickle cell disease, L-citrulline dosages between 0.09 and 0.13 grams have been used daily. These amounts were divided into two equal doses and taken for up to 9 months consecutively.

One-time oral L-citrulline dosages between 2 and 15 grams have been shown to increase plasma levels of L-citrulline, L-arginine and L-ornithine in healthy adult males.

L-citrulline in the serum increased by 10,000% with a 15-gram dose of L-citrulline. However, levels return to baseline roughly 6 ½ hours after ingestion.

Conclusions

L-citrulline has been studied for its effects on muscular fatigue, blood glucose, insulin, muscle soreness, nitric oxide production, training volume, blood flow, cholesterol, blood pressure, immunity, DNA damage and more.

L-citrulline is rated as possibly safe for proper oral usage. No adverse side effects are associated with appropriate use.

It is always best to speak with a doctor before beginning any supplementation program. Do not take L-citrulline dosages with other supplements or drugs with antihypertensive effects.

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