Citrulline supplements come in two main forms – citrulline powder and citrulline tablets. Citrulline powder is often combined with malic acid into citrulline malate. Both forms can provide benefits, but the powder form may be more effective for exercise performance and muscle pumps.
Citrulline is a popular supplement among fitness enthusiasts and athletes. It’s an amino acid that the body converts into arginine and nitric oxide. These compounds play vital roles in blood flow, muscle function and heart health.
Citrulline Powder Packs a Punch
Citrulline powder is a pure, concentrated form of the amino acid. It mixes easily into water or other beverages. The most common form is citrulline malate, which combines citrulline with malic acid. Some research suggests this combination may be more effective for improving exercise performance compared to citrulline alone.
Citrulline malate has been shown to reduce fatigue and improve endurance for both aerobic and anaerobic exercise. The malic acid component may help the body produce energy during intense training. Typical doses used in studies range from 6-8 grams per day.
The powder form allows you to customize your dose and is often more cost-effective than tablets. However, some people may not like the sour taste. Flavored powders can help with palatability.
Citrulline Tablets Offer Convenience
Citrulline tablets provide a premeasured dose in an easy-to-take form. They’re a superb option for people who don’t like the taste of powders or want a more portable supplement. Doses typically range from 500 mg to 2 grams per tablet.
Keep in mind that tablets may contain fillers and binders that can reduce the amount of active citrulline. They also tend to be more expensive per dose compared to powders. Time-release tablets may be less effective for exercise performance, as you want the citrulline to be rapidly available.
Tablets can be used for the same purposes as citrulline powder, including improving blood flow, lowering blood pressure, and boosting exercise performance and recovery. They may be a better choice for people who want to take a lower daily dose for general health rather than for intense training.
Health Benefits of Citrulline
Regardless of the form, citrulline supplements offer several potential health benefits:
- Increasing nitric oxide production, which dilates blood vessels and improves blood flow
- Reducing blood pressure by relaxing the arteries
- Boosting oxygen and nutrient delivery to the muscles
- Improving exercise performance and recovery
- Providing a more bioavailable precursor to arginine compared to arginine supplements
Citrulline also shows promise for treating erectile dysfunction and may support heart health by lowering blood pressure and improving blood vessel function. More research is needed to confirm these effects.
The Bottom Line
Both citrulline powder and tablets can be effective, and the right choice depends on your goals and preferences. Powder is best for higher doses and improving exercise performance, while tablets are convenient for daily use and general wellness.
When choosing a supplement, look for a reputable brand that provides third-party testing for purity and potency. Avoid products with excessive fillers or additives.
As with any supplement, it’s best to talk to your doctor first, especially if you have any health conditions or are taking medications. While generally safe, citrulline may interact with drugs for high blood pressure and erectile dysfunction.
In my opinion, citrulline is a promising supplement for active individuals and anyone looking to support cardiovascular health naturally. The powder form offers the most bang for your buck, but tablets can be a practical alternative for some people.
