L-arginine and L-citrulline Benefits and Dosages | Detailed Explanation

L-arginine and l-citrulline are amino acids that play important roles mutually in the human body. Since amino acid supplements for health promotion and athletic performance have become increasingly popular nowadays, l-arginine and l-citrulline complex supplements are among the most commonly used nutritional supplements in these areas. Here is an overview of these two amino acids’ relationship. L-citrulline is a non-essential amino acid, which means your body can produce it on its own. Additionally, you can increase the levels of l-citrulline in your body by consuming foods or supplements that contain l-citrulline. L-arginine is a non-essential amino acid in adults that can be synthesized endogenously from l-citrulline. It is an amino acid with the most functions found so far. L-arginine and l-citrulline can be taken together, and l-arginine exerts better effects under the synergistic effect of l-citrulline. The complex supplement of l-arginine and l-citrulline benefits the human body in the following ways.

Boosting Nitric Oxide Production

One of the biggest benefits of l-arginine and l-citrulline complex supplements is that they are potent nitric oxide boosters. L-arginine and l-citrulline work together to promote the production of nitric oxide in the body. More specifically, the kidneys convert l-citrulline into l-arginine, which is the precursor of nitric oxide. Nitric oxide has many functions in the human body, which will be elaborated on below. Another benefit is that when l-citrulline is converted into l-arginine, they both work as intermediate metabolites and play a role in the transport and excretion of the final products of nitrogen-containing compounds. In other words, they facilitate the elimination of waste materials from the body.

Blood circulation regulation

L-arginine is metabolized during protein and creatine synthesis, which produces nitric oxide. In terms of health promotion, it can relax blood vessels, lower blood pressure, and effectively prevent and treat certain cardiovascular diseases. In terms of athletic performance, it can increase muscle blood flow and improve exercise performance.

Improving men's sexual health

It is widely known that taking l-arginine and l-citrulline benefits males’ sexual health in particular. They are both health-promoting amino acids for males, increasing sperm motility and improving sperm quality. In addition, they can promote the production of nitric oxide, which is involved in the regulation of testicular microcirculation and is the main mediator of penile erection.

Hormone regulation

L-arginine regulates hormone secretion. For example, l-arginine plays a key role in the regulation of prolactin and growth hormone, which can promote lactation and the growth and development of the body.

Immune system regulation

Supplementing with l-arginine and l-citrulline benefits the body's immunity system a lot. It can regulate a series of immune processes and play a comprehensive protective role in the body.

Managing blood sugar

L-arginine increases insulin secretion and reduces diabetes-related complications in the body. Recent research shows that l-arginine supplementation is safe and significant for the treatment of diabetes, mainly by improving glucose metabolism and insulin sensitivity in the body.

Wound healing acceleration

L-arginine can promote wound healing. The l-arginine level of patients after burns, trauma, and surgery decreases significantly. A sufficient amount of l-arginine can stimulate protein and collagen synthesis in the body and accelerate wound healing.

How to take l-arginine and l-citrulline supplements?

Now that you have a grasp of the benefits of l-arginine and l-citrulline, you might want to find out how to take them correctly as complex supplements. Please remember that the optimal amount is 3 to 5 grams per day. Experts don't recommend exceeding this amount because an overdose can cause side effects such as nausea, vomiting, and muscle discomfort. The best advice for you is to consult your nutritionist or doctor based on your body's l-arginine and l-citrulline levels.

Another concern is when to take it. It is recommended that the total daily dose be divided into two particular times of day, with approximately 2.5 grams per time. The following are two recommended times for your daily intake:

Pre-workout: this will promote post-workout recovery and muscle growth. Besides, blood flow will be accelerated, and the body will be more active.

Before bed: this will help you a lot at the end of the muscle fatigue you can tolerate from your training. It can increase the production of growth hormone, which is essential for its restorative effects on muscle.

Conclusion:

The complex supplement of l-arginine and l-citrulline benefits your body significantly in terms of health promotion and athletic performance. If you’d like to take this supplement, it is recommended to consume 3 to 5 grams per day, ideally before a workout and before bedtime.