Absorption
✦Take on an empty stomach or with a light meal. L-Citrulline is more effective than L-arginine for raising plasma arginine levels because it bypasses first-pass metabolism. Split into 2 doses for sustained effect.
Daily Dose
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Common dose: 3-6 g/day for cardiovascular; 6-8 g for exercise
RDA: No established RDA
Upper limit: No established; up to 10 g/day used in trials
Best form: Pure L-citrulline or citrulline malate (2:1)
Timing: 60 min before exercise for performance; morning and evening for BP
Meta-analyses show significant systolic BP reduction. Exercise performance results are mixed.
Effects
Food Sources
- Watermelon~250 mg per cup (154g)
- Cucumber~3-5 mg per 100g
- Pumpkin~2-3 mg per 100g