Supplement · Brain health technique
L-citrulline
Evidence grade: Context Dependent
An amino acid that boosts nitric oxide (NO) production by increasing arginine availability, improving blood flow and nutrient delivery. Commonly used for exercise and vascular health.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Metabolic & Mitochondrial Enhancers
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice L-citrulline
Dose 3–6 g/day (often as L-citrulline malate). Take 30–60 minutes before exercise or once daily for circulation support. Combine with hydration and antioxidant-rich foods. Safe for long-term use in healthy adults. Not necessary if diet and vascular function are excellent.
The evidence behind L-citrulline
Enhanced NO widens blood vessels, improving circulation and potentially brain perfusion. RCTs confirm improved exercise performance and endothelial function; cognitive data are limited but plausible. Safe and well tolerated; mild GI upset possible. Works better than arginine because it bypasses first-pass metabolism.
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