Nitrate is a compound found in beetroot and dark leafy greens like spinach and arugula ( 21). This has led researchers to test the beneficial effects of certain compounds found in fruits and vegetables on blood pressure levels. It has been shown that a diet high in fruits and vegetables decreases blood pressure and therefore lowers the risk of disease ( 20). Over time, high blood pressure can lead to health issues such as heart disease and kidney disease ( 18, 19). It is defined as systolic blood pressure above 130 millimeters of mercury (mmHg) and/or diastolic blood pressure higher than 80 mmHg ( 17). High blood pressure occurs when the force of your blood pushing against the walls of your arteries is consistently too high. People with high blood pressure are thought to have an impaired ability to use nitric oxide in their bodies ( 16). The dose and type of exercise may affect the ability of citrulline malate to decrease muscle soreness. summaryĬitrulline malate is a form of L-citrulline that may help alleviate muscle soreness by increasing nitric oxide. However, more research on this is needed. Therefore, the ability of citrulline malate to decrease muscle soreness may depend on the dose, exercise, and timing. However, a later study on the effects of citrulline after leg exercises did not find citrulline malate helpful for the treatment of muscle soreness ( 14).Īnother review of 13 studies showed that while citrulline could reduce muscle soreness 24 hours and 48 hours after exercise, it did not improve muscle soreness 72 hours after exercise ( 15). In turn, citrulline malate is thought to increase nutrient delivery and clear waste products that are related to muscle fatigue, such as lactate and ammonia ( 13). Those given citrulline malate reported 40% less muscle soreness at 24 and 48 hours after the exercise, compared to those who took the placebo ( 12).Ĭitrulline malate increases nitric oxide production, which increases blood flow to active muscles. In one 2010 study, 41 people were randomized to receive either 8 grams (g) of citrulline malate or a placebo 1 hour before performing as many repetitions as possible on a flat barbell bench press ( 12). This soreness is referred to as delayed-onset muscle soreness and usually feels the strongest 24–72 hours after exercise ( 11). Muscle soreness is an uncomfortable experience that tends to occur after strenuous or unaccustomed exercise ( 11). Several supplements, including L-citrulline, L-arginine, and French maritime pine bark extract, have been shown to increase levels of nitric oxide in people with erectile dysfunction (ED).Ī form of L-citrulline called citrulline malate not only increases nitric oxide production, but also decreases muscle soreness. Nitric oxide plays an important role in erectile function. When taken together, L-arginine and French maritime pine bark extract also appear safe ( 10). In several older studies, a combination of L-arginine and French maritime pine bark extract significantly improved sexual function in people with ED ( 7, 8, 9). Two other nitric-oxide-boosting supplements have been shown to treat erectile dysfunction, inclduing the amino acid L-arginine and French maritime pine bark extract. Nevertheless, L-citrulline proved to be safe and well tolerated ( 6). Researchers concluded that L-citrulline was less effective than prescription drugs used to treat ED, such as Viagra. In one 2011 study, L-citrulline was found to improve erection hardness in 12 people with mild erectile dysfunction ( 6). This relaxation allows chambers inside the penis to fill with blood so the penis becomes erect ( 5). Nitric oxide is needed for the muscles in the penis to relax. L-citrulline is an amino acid that may help treat erectile dysfunction by increasing the production of nitric oxide ( 4). Erectile dysfunction (ED) is the inability to achieve or maintain an erection firm enough for sex ( 3).
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |