L-Citrulline Dosage

L-citrulline dosage

Last month, we talked about the benefits of L-Citrulline and what it can do to improve your physique.  By now, we expect that you’ve, at the very least, started to supplement your diet with regular helpings of watermelon or spinach!  If you chose to go the chocolate route, you better be working extra hard to fight off the potential fat gains.  Since it’s been a few weeks, you probably have started to notice the increase in energy that you’ve seen.  Maybe some of you have even felt the inevitable improvement in athletic performance due to the improved blood flow and reduction in overall blood pressure [1].  You can only eat so much watermelon and spinach, so we’re going to have to take a peek at some different ways for men and women to supplement on the regular.

Dosing with L-Citrulline for Men

Unlike most of the supplements we talk about, L-Citrulline side effects tend to be realized far more by men than by women.  The vastly improved blood flow can noticeably improve erection hardness and sexual longevity [2].  While this doesn’t sound like much of a negative side effect, some cases lead to sudden, unwarranted, and unwanted erections.  This, obviously, can be super embarrassing and socially unacceptable, depending on what your average day looks like.

To help combat against pitching a tent at work, men need to be a little more cautious with their L-Citrulline intake.  You want to feel the benefits, but make sure that your muscles are the only things getting rock hard.  To understand how your body will handle elevated levels of the substance, we recommend that men take 2 grams of l-citrulline each day at the start.  Do this for a few days, monitoring how your body is reacting to the supplementation.  If you notice no issues, you can safely add another gram.  Then another.  Rinse and repeat until you hit 5 grams.  Do not take more than 5 grams of L-citrulline per day.  By easing in to the water, rather than diving right in, you’re giving your body a chance to get familiar with the new elevated level of citrulline, decreasing the chances for unwanted stiff situations.

Dosing with L-Citrulline for Women

Since women don’t need to worry about the same major side effect as men, we recommend a different approach: dive in.  You can safely consume up to 8 grams of citrulline each and every day.  The benefits will be the same for you as with men and unless you have some sort of allergic reaction, it’s super unlikely you’ll see any side effect at all.  (Make sure you have tested your allergens by simply eating spinach, watermelon, or chocolate)

L-Citrulline comes in various forms including both powder and tablet.  Since women can safely consume up to 8 grams of L-Citrulline on a daily basis, try to split the dosing up to 3 equal amounts at three separate times per day.  Ensuring your L-Citrulline levels stay elevated will definitely help you see a healthy decrease in muscle soreness after workouts, an increase in energy, and improved muscle endurance. [3].

References

  1. Joaquin U. Gonzales, Andrea Raymond, John Ashley, and Youngdeok Kim
    Does L-citrulline supplementation improve exercise blood flow in older adults?
    Exp Physiol. Author manuscript; available in PMC 2018 Jun 13.
    Published in final edited form as:
    Exp Physiol. 2017 Dec 1; 102(12): 1661–1671.
    Published online 2017 Oct 13. doi: 10.1113/EP086587
  2. Shiota A1, Hotta Y, Kataoka T, Morita M, Maeda Y, Kimura K.
    Oral L-citrulline supplementation improves erectile function in rats with acute arteriogenic erectile dysfunction.
    J Sex Med. 2013 Oct;10(10):2423-9. doi: 10.1111/jsm.12260. Epub 2013 Jul 11.
  3. Masahiko Morita,1 Masami Sakurada,2,* Fumiko Watanabe,1 Tetsuo Yamasaki,2 Hiroshi Doi,2 Hirotaka Ezaki,2 Koji Morishita,1 and Takayuki Miyakex2
    Effects of Oral L-Citrulline Supplementation on Lipoprotein Oxidation and Endothelial Dysfunction in Humans with Vasospastic Angina
    Immunol Endocr Metab Agents Med Chem. 2013 Sep; 13(3): 214–220.
    Published online 2013 Sep. doi: 10.2174/18715222113139990008
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