Metabolic and Mental Health
L-Citrulline Malate: Six Health Benefits Based on Science and Two Decades of Experience
I discuss the advantages of citrulline malate, especially for heart health, and how it can improve fitness and health.
A Valuable Amino Acid for Nitric Oxide Production
What if I say we have a nutrient that might improve heart and brain health, bringing extra benefits like exercise performance and even addressing erectile dysfunction for some men?
I am talking about citrulline, which is not an ordinary molecule in the body. Fortunately, using it safely for over two decades, I gained significant health and fitness benefits that I want to pass along.
My inspiration to write this article came after posting a story about reducing the risks of heart disease and stroke.
In the story, one of the steps was about the value of nitric oxide for heart health. I briefly mentioned citrulline, and some subscribers showed interest in that.
I read a lot about the role of citrulline in the body and brain in the early 1990s. However, it only attracted my attention in 1998 when Dr. Louis Ignarro’s nitric oxide research was awarded a Nobel Prize.
Citrulline has a long history. It was isolated from watermelon by Yotaro Koga and Ryo Odake in 1914.
Interestingly the word Citrullus in Latin means watermelon. Possibly our ancestors knew about the importance of this amino acid intuitively. Science unfolded its value for our health and well-being over the last three decades.
A group of enzymes called PADs (Peptidyl Arginine Deiminases) converts arginine into citrulline. This process is known as citrullination.
The process was particularly interesting to me when researching neurodegenerative disorders and autoimmune diseases.
The citrullination process is observed in autoantibodies attacking citrullinated protein. The process is assumed to stimulate the immune system.
Citrullination is also observed in Alzheimer’s disease plaque formation. I plan to post an article on my reviews on the citrullination process in another post.
In this post, I cover the remarkable benefits of citrulline under six broad headings based on experience and a review of scientific papers.
1 — Heart Health
Cardiovascular diseases such as heart attacks and stroke cause millions of deaths globally. As the risks of these diseases could be reduced by healthy lifestyle habits, I posted an article titled Lower the Risks of Heart Disease and Strokes in Five Steps.
In that article, one of the steps was about increasing nitric oxide production naturally. Nitric oxide is a critical molecule for heart and brain arteries.
Inspired by the research of Nobel Laureate Dr. Louis Ignarro, I introduced the value of arginine and citrulline amino acids to increase nitric oxide. It is a vasodilator that can help control blood flow to various body parts, including the cardiovascular system.
Even though I found arginine supplementation helpful, I had to stop it due to its side effects, such as causing cold sore breakouts.
However, I continued supplementing with citrulline as it increased the arginine levels without side effects and contributed to nitric oxide production.
I had no side effects after using citrulline malate for over two decades.
I believe that this valuable amino acid significantly contributed to my heart health as my relevant blood markers are at an optimal state despite my old age.
Another heart benefit of citrulline supplementation is reducing blood pressure. For example, a randomized clinical trial in 2010 indicated and explained it.
2 — Brain Health
Heart and brain health are closely related. By supporting our hearts, we also invest in improving our brain health, reducing the risks of neurodegenerative diseases like dementia.
The root cause of heart disease and stroke is atherosclerosis. It is the process of plaque building up in the walls of the heart and brain arteries.
As mental health is of particular interest to me, I investigated the role of nitric oxide in the brain.
During my reviews, I came across the role of nitric oxide in mental disorders such as schizophrenia and bipolar.
Studies indicated that patients with these disorders have significantly lower nitric oxide.
For example, this 2004 study investigating the role of the arginine-nitric oxide pathway in the pathogenesis of bipolar affective disorder documented the details.
Inspiringly, a study in Frontier’s Physiology discusses how nitric oxide might be a new target for the therapy of mental disorders.
As citrulline has been proven to increase nitric oxide production and recycle arginine in the bloodstream, I believe it can contribute to reducing risks and preventing mental and neurodegenerative disorders.
For example, this paper in the Journal of Biological Chemistry mentioned that the diffusible messenger nitric oxide plays multiple roles in neuroprotection, neurodegeneration, and brain plasticity.
Interestingly, the paper linked the benefits of nitric oxide to Brain-Derived Neurotrophic Factor (BDNF). Researchers concluded that “the nitric oxide citrulline cycle acts together with BDNF to maintain neural differentiation progress.
I was elated when I read a scientific paper titled “Nitric oxide acts in a positive feedback loop with BDNF to regulate neural progenitor cell proliferation and differentiation in the mammalian brain” in 2003.
Due to its importance for the brain, I introduced the phenomenal health benefits of BDNF in an article titled Increase BDNF with Five Lifestyle Habits.
3 — Athletic Performance
We know that intense exercises can reduce the amount of arginine in the body. Thus studies indicate that citrulline supplementation can address this problem.
For example, as informed in this paper:
“L-citrulline-malate supplementation can enhance the use of amino acids, especially the branched-chain amino acids during exercise, and also enhance the production of arginine-derived metabolites such as nitrite, creatinine, ornithine, and urea.”
A 2010 study published in the Journal of Strength and Conditioning Research informed that citrulline malate enhanced athletic anaerobic performance by relieving muscle soreness.
The results of this 2015 study published in the same journal suggested that “citrulline malate supplementation may be beneficial in improving exercise performance during lower-body multiple-bout resistance exercise in advanced resistance-trained men.”
Another paper in Physiology reported the findings of a randomized, placebo-controlled, and crossover study. “Cyclists taking citrulline cycled for 12% longer before exhaustion than those on the placebo.”
When I was a long-distance cyclist and swimmer over a decade ago, citrulline malate contributed to my performance more than any other supplements. My endurance increased, and the recovery times after each session decreased.
4 — Faster Recovery from Intense Exercise
One of the remarkable benefits of citrulline is increasing growth hormone, especially after intense workouts.
As I explained in an article before, growth hormone is beneficial for recovery, maintaining muscle mass, contributing to visceral fat loss, reducing stress, and optimizing cortisol and insulin.
Bodybuilders and athletes have been using citrulline for a long time, believing it could increase the growth hormone. This study demonstrated the belief.
The papers I introduce in the previous section also highlight the recovery benefits of citrulline. Thus I don’t repeat them in this section.
5 — Blood Detoxification
When I moved from plant-based to animal-based diets, my protein intake increased. The increase in protein intake was reflected in my blood markers.
Urea was significantly high in the blood tests. My physician confirmed that the marker changed due to increased protein in my diet.
When I searched the literature at the time, I serendipitously came across citrulline as removing ammonia from the bloodstream.
After supplementing around five grams of citrulline daily for three months, the blood markers were optimized, to the pleasant surprise of my family doctor.
My experimentation proved that citrulline helped my body detoxify from ammonia. Thus, I added it to my valuable supplements list.
Later in 2011, reading a paper in the Journal of Nutritional Science and Vitaminology validated my experiment.
The researchers found that “exercise-induced blood ammonia elevation was repressed by citrulline supplementation, and exercise-induced blood lactate increment in the citrulline-supplemented group was significantly lower than that in the non-supplemented group.”
The study concluded that “citrulline supplementation may facilitate the detoxification of ammonia via the urea cycle and inhibit additional glycolysis.”
6 — Sexual Power for Men
Sexual performance is a by-product of citrulline as it relaxes arteries and increases blood flow in the genitals.
Erectile dysfunction is a severe concern for men as they get older. Thus, affected men look for viable solutions to prevent this undesirable situation.
Fortunately, I did not experience this problem but heard much of it from mature-aged friends in my circles. As I documented in this article, some folks found solutions in testosterone replacement therapy (TRT).
As nitric oxide also plays a role in the sexual health of men, citrulline is known as the poor men’s Viagra. The term was coined when the generic brand of sildenafil citrate was not available and highly pricey over two decades ago.
I was amazed to read a paper in 1992 in the reputable journal Science that informed: “nitric oxide as a physiologic mediator of erectile function.” The study was on mice but promising. It attracted the attention of scientists.
Later, a 2010 single-blind study published in the Journal of Urology informed oral citrulline supplementation improved erection hardness in men with mild erectile dysfunction.
The study recorded the erection hardness score, the number of intercourses per month, treatment satisfaction, and adverse events.
Conclusions and Takeaways
Nitric oxide is a remarkable molecule creating therapeutic effects in the body and brain. As Dr. Louis Ignarro and numerous cardiologists highlight, it is a critical ingredient for heart health.
Our bodies can create this molecule with the help of amino acids like arginine and citrulline. Due to the more beneficial and no noticeable side effects of citrulline, I benefited from supplementing it.
Supplementation of arginine and citrulline might not be necessary for everyone. For example, arginine is abundant in protein-rich food. We can also get citrulline from fruits such as watermelon and citrus fruits.
Since I don’t consume fruits due to excess sugar, supplementation of citrulline was necessary for me. Five grams of citrulline daily provided satisfactory results for my needs without raising my blood sugar unnecessarily and keeping me in the desired ketosis.
Drinking citrulline is very easy for me. It dissolves in the water. So it is a pleasant after-meal drink for me. The brand I use is pure and has no additives. It has a sour taste like lemon. In addition, it does not give me any digestive issues. I have been using it safely for over two decades.
However, as we are all different, it is wise to discuss supplementation options of citrulline with qualified healthcare professionals before starting.
Even though my focus in this article is citrulline, the key message of the article is the importance of nitric oxide for physical and mental health.
Thank you for reading my perspectives. I wish you a healthy and happy life.
I summarized the importance of nitric oxide in an article providing lifestyle choices to increase it naturally.
You might also check my experience on other topics.
Ten Hobbies Enhanced the Quality of My Life over the Past Five Decades
Healthy, Wealthy, and Happy People Taught Me 10 Valuable Lessons
I wish I had Gone Self-Employed 40 Years Ago for Three Reasons.
I aim to increase the hormonal intelligence of my readers and write about neurotransmitters such as dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine.
One of my goals as a writer is to raise awareness about the causes and risk factors of prevalent diseases that can lead to suffering and death for a large portion of the population.
To raise awareness about health issues, I have written several articles that present my holistic health findings from research, personal observations, and unique experiences. Below are links to these articles for easy access.
Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, and Major Diseases.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients to improve metabolism and mental health.
Disclaimer: Please note that my posts do not include professional or health advice. I document my reviews, observations, experience, and perspectives only to provide information and create awareness.
As part of my creative non-fiction writing goals, I’d like to share a few stories that might warm our hearts with a bit of humor into weighty topics.
Sample Humorous Stories
Finally, After Burning Her House, Georgia Found Enlightenment
Hilarious Tips to Prevent Brain Atrophy and Keep the Gray Matter Giggling
8 Psychological Points I Had to Unlearn and Relearn the Opposite
Based on my writing experience and observations, I documented findings and strategies that might help you amplify your voice, engage your audience, and achieve your desired outcomes in your writing journey.
I publish my lifestyle, health, and well-being stories on EUPHORIA. My focus is on metabolic, cellular, mitochondrial, and mental health. Here is my collection of Insightful Life Lessons from Personal Stories.
If you enjoy writing and storytelling, you can join Medium, NewsBreak, and Vocal as a creator to find your voice, reach out to a broad audience, and monetize your content.
You may also check my blog posts about my articles and articles of other writers contributing to my publications on Medium. I share them on my website digitalmehmet.com. Here is my professional bio. You can contact me via weblink.
As a writer, blogger, content developer, and reader, you might join Medium, Vocal Media, NewsBreak, Medium Writing Superstars, Writing Paychecks, WordPress, and Thinkers360 with my referral links. This post includes affiliate links.
You might join my six publications on Medium as a writer by sending a request via this link. 22K+ writers contribute to my publications. You might find more information about my professional background.
If you enjoy reading, you may join Medium with my referral link for limitless access to my stories and other writers.
