Arginine
To understand what works best, Arginine Versus Citrulline, we first need to know what each one is and what it does. Arginine is an amino acid involved in producing nitric oxide, a molecule that helps relax blood vessels and improve blood flow. It can be obtained from dietary sources, such as meat, fish, and dairy products, and the body can also synthesize it.
Heart health and blood pressure
Arginine has been studied for its potential to improve heart health and lower blood pressure. Some studies have found that arginine supplementation can decrease blood pressure, particularly in people with high blood pressure. However, other studies have found no significant effect on blood pressure. Read this article to understand why many studies fail miserably to provide good scientific results.
Health benefits
Aside from its potential effects on heart health and blood pressure, arginine may have other health benefits. It has been studied for its potential to improve exercise performance, boost the immune system, and improve erectile dysfunction.
Safety and side effects
Arginine is generally considered safe for most people when taken in appropriate doses. However, it may interact with certain medications and can cause side effects such as nausea, diarrhea, and stomach cramps. It may also increase the risk of bleeding in people with bleeding disorders or those taking blood-thinning medications.
Citrulline
Citrulline is another amino acid that is involved in the production of nitric oxide. It is not obtained directly from dietary sources but rather is synthesized from other amino acids in the body.
Heart health and blood pressure
Like arginine, citrulline has been studied for its potential to improve heart health and lower blood pressure. Some studies have found that citrulline supplementation can decrease blood pressure, particularly in people with high blood pressure. However, other studies have found no significant effect on blood pressure.
Health benefits
Citrulline may also have other health benefits, such as improving exercise performance, reducing muscle soreness, and improving erectile dysfunction.
Safety and side effects
Citrulline is generally considered safe for most people when taken in appropriate doses. However, it may interact with certain medications and can cause side effects such as nausea and stomach cramps.
Arginine Versus Citrulline
While both arginine and citrulline are involved in the production of nitric oxide and have similar potential health benefits, there are some differences between the two:
- Arginine can be obtained from dietary sources, while citrulline is synthesized from other amino acids in the body.
- Arginine is metabolized in the liver, while citrulline is metabolized in the kidneys.
- Arginine is more commonly studied and has more research supporting its potential health benefits.
Taking Arginine and Citrulline
There is limited research on the effects of taking arginine and citrulline together, but many studies suggest that they may synergistically affect nitric oxide production. Both arginine and citrulline can be taken with food and together but may be better absorbed when taken with just water or juice.
One study, published in the journal Nutrition in 2007, investigated the effect of different combinations of amino acids on the uptake of arginine in the intestines. The results showed that its absorption was reduced when arginine was co-administered with other amino acids ( but not citrulline) , including lysine and ornithine. The authors suggested that this may be due to competition between the amino acids for transporters in the intestinal wall.
Another study, published in the European Journal of Clinical Nutrition in 2009, investigated the effect of different dietary proteins on arginine metabolism in healthy men. The results showed that when arginine was consumed with a high-protein meal, its bioavailability was reduced compared to when consumed alone.
These studies suggest that, for optimal absorption of arginine, it may be best to take it alone rather than in combination with other amino acids or with high-protein meals. However, it’s important to note that the specific impact of other nutrients on arginine absorption is not well-studied, and the optimal way to take arginine may depend on individual factors such as dietary habits, health status, and the reason for taking the supplement.
Limited research specifically investigates the effect of taking citrulline with other amino acids on its absorption. However, citrulline is known to be metabolized differently than arginine, and its absorption and metabolism may be less affected by the presence of other amino acids.
Long-term use
Both arginine and citrulline can be used long-term, but it is important to follow dosage recommendations and monitor for any potential side effects. It is also important to note that supplements should not be used as a substitute for a balanced diet and a healthy lifestyle.
Doctor’s use
Some doctors may recommend arginine or citrulline supplements for certain health conditions, such as high blood pressure or erectile dysfunction. However, it is important to consult with a healthcare provider before starting any supplements to determine if they are appropriate and safe for individual use.
Safety and side effects
Both arginine and citrulline are generally considered safe for most people when taken in appropriate doses. However, they may interact with certain medications and can cause side effects such as nausea, diarrhea, and stomach cramps. Following dosage recommendations and talking to a healthcare provider before taking any supplements is important.
Boosting effects
There are several vitamins and other nutrients that can be taken with arginine and citrulline to help boost nitric oxide production:
- Vitamin C: Vitamin C is a powerful antioxidant that can help protect nitric oxide from degradation, thereby increasing its availability in the body. Foods rich in vitamin C include citrus fruits, strawberries, kiwi, and bell peppers.
- Vitamin E: Like vitamin C, vitamin E is an antioxidant that can help protect nitric oxide from degradation. Foods rich in vitamin E include nuts, seeds, and vegetable oils.
- Magnesium: Magnesium is an important mineral that plays a key role in producing and releasing nitric oxide. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains.
- Omega-3 fatty acids: Omega-3 fatty acids, found in fatty fish such as salmon and tuna, can help increase nitric oxide production by reducing inflammation in the body.
- Beetroot: Beetroot contains high levels of nitrates, which the body converts to nitric oxide. Beetroot juice or supplements can help increase nitric oxide levels and improve blood flow.
- Garlic contains a compound called allicin, which has been shown to help increase nitric oxide production and improve blood flow. Garlic supplements or raw garlic cloves can be consumed for this purpose.
- Pomegranate: Pomegranate contains antioxidants that can help protect nitric oxide from degradation and compounds that can help improve blood flow. Pomegranate juice or supplements can be consumed for this purpose.
- Watermelon is a delicious and nutritious fruit rich in various vitamins, minerals, and antioxidants. In addition to its many health benefits, watermelon has been shown to be beneficial for heart health in several ways:
- High in Lycopene: Watermelon is a good source of lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease. Lycopene helps protect against oxidative damage to cells and tissues, which can contribute to the development of heart disease.
- Contains Citrulline: Watermelon is also a good source of citrulline, an amino acid involved in producing nitric oxide. Nitric oxide helps relax and dilate blood vessels, improving blood flow and reducing blood pressure.
- Low in Calories: Watermelon is a low-calorie food, making it a great choice for people looking to lose or maintain a healthy weight. Obesity is a risk factor for heart disease, so maintaining a healthy weight is important for heart health.
- Helps Reduce Inflammation: Watermelon is rich in anti-inflammatory compounds, which can help reduce inflammation throughout the body. Chronic inflammation is a risk factor for heart disease, so reducing inflammation can help protect against heart disease.
- May Help Lower Cholesterol: Some studies have suggested that watermelon may help lower cholesterol levels, which is another risk factor for heart disease. Watermelon is rich in fiber, which can help reduce cholesterol levels by binding to cholesterol in the gut and preventing its absorption into the bloodstream.
Conclusion
Arginine and citrulline are amino acids that are involved in the production of nitric oxide, which can improve blood flow and potentially have other health benefits. Both supplements have similar potential health benefits, but arginine is more commonly studied and has more research supporting its potential effects. Both supplements can be taken long-term, but following dosage recommendations and monitoring for potential side effects is important. Consultation with a healthcare provider is also recommended before starting any supplements.
References:
- Bahadoran Z, Mirmiran P, Ghasemi A. Roles of dietary L-arginine and citrulline in cardiovascular health and disease. Curr Opin Clin Nutr Metab Care. 2016;19(6):491-498. doi: 10.1097/MCO.0000000000000329. PMID: 27585266.
- Ochiai M, Hayashi T, Morita M, et al. Short-term effects of L-citrulline supplementation on arterial stiffness in middle-aged men. Int J Cardiol. 2012;155(2):257-261. doi: 10.1016/j.ijcard.2010.10.004. PMID: 20950880.
- Dong JY, Qin LQ. Arginine intake and blood pressure: a systematic review and meta-analysis. Clin Nutr. 2010;29(6):758-768. doi: 10.1016/j.clnu.2010.06.008. PMID: 20688573.
- Alvares TS, Meirelles CM, Bhambhani YN, Paschoalin VM, Gomes PS. L-Arginine as a potential ergogenic aid in healthy subjects. Sports Med. 2011;41(3):233-248. doi: 10.2165/11538590-000000000-00000. PMID: 21395365.
- Schwedhelm E, Maas R, Freese R, et al. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. Br J Clin Pharmacol. 2008;65(1):51-59. doi: 10.1111/j.1365-2125.2007.02990.x. PMID: 17662090.
- Wu G, Bazer FW, Davis TA, et al. Arginine metabolism and nutrition in growth, health and disease. Amino Acids. 2009;37(1):153-168. doi: 10.1007/s00726-008-0210-y. PMID: 19030960.
These studies provide insights into arginine and citrulline’s potential health benefits, safety, and efficacy. However, it is important to note that these studies may not apply to every individual, and consulting with a healthcare provider before taking any supplements is recommended.