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L-Citrulline DL-Malate: Benefits, Side Effects & Dosage

L-Citrulline DL-Malate
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What is L-Citrulline DL-Malate

L-citrulline DL-malate is the fusion of citrulline and malic acid. Malate is a naturally occurring acid commonly present in fruit. People often use it as a food or supplement additive. When malic acid and L-citrulline combine, it allows the L-citrulline to become more absorbent. On its own, malate also helps increase energy and reduce pain while also being a great exfoliator in topical form.

L-citrulline DL-malate is most often used as a supplement to help athletes and bodybuilders boost the results of their regular workouts. This is due to the increase of arginine and nitric oxide levels paired with the energy boost provided by the malate.

L-citrulline is an amino acid that is naturally produced within the body. It’s generally found in its largest concentration in the heart, muscles and brain tissues. Being that it is produced internally, it is considered a non-essential amino acid. One can also obtain L-citrulline from food.

L-citrulline is critical in the production of urea, which, in turn, allows the removal of toxins from the liver and muscle cells. It can also regulate the metabolic and nitrogen processes in the body. A deficiency can result in a breakdown of this regulation and toxin removal (x, x, x).

How can you make sure that you are getting enough L-citrulline DL-malate daily? What food should you eat that contains L-citrulline DL-malate? How can L-citrulline DL-malate benefit your health?

L-Citrulline DL-Malate Benefits

Having the proper levels of L-citrulline DL-malate in your daily diet has been linked to the following (x, x, x, x, x):

Boosts Exercise Capacity

L-citrulline increases circulation in the body, while L-citrulline DL-malate also gives an added boost of energy. When taken on a regular basis and at least 40 minutes prior to exercise, a user’s exercise capacity can greatly improve.

Urea Cycle Disorder Treatment

Some people suffer from genetic disorders that disrupt the urea cycle. L-citrulline supplements consumed on a regular basis can help the body get rid of excess ammonia, while also preventing its buildup.

Improves Blood Flow

L-citrulline DL-malate can improve circulation in the body, especially to the heart and muscles. The supplement helps convert your blood into L-arginine and then into nitric oxide, which allows your blood vessels to widen. This makes it much easier for blood to flow throughout the body.

Reduces Fatigue & Muscle Soreness

L-citrulline DL-malate can reduce fatigue in athletes and bodybuilders when taken as a regular supplement. This is achieved by increasing circulation, ATP levels and creatine phosphate levels in the body. Thanks to the increasing flow of oxygen and the reduction of acids in the muscles, soreness can also decrease following exercise.

Improves Symptoms of Erectile Dysfunction

L-citrulline helps convert blood into L-arginine while DL-malate helps give the body an energy boost. When paired, the supplement may help people suffering from erectile dysfunction (ED). The amino acids help increase blood flow to the genitals, which helps ease the more mild symptoms that are associated with ED.

Reduces Toxic Buildup

When L-citrulline DL-malate increases blood flow in the body, it also helps to get rid of extra ammonia and lactic acid that can build up in the muscles. By moving more oxygen into the body, toxins are swept away quickly. When one is engaged in physical activity, these toxins will typically build up in higher concentrations, resulting in the well-known “burn” you feel when working out. L-citrulline DL-malate increases the amount of adenosine triphosphate in your system, which reduces toxic buildup and increases available energy.

Reduces Blood Pressure & Improves Heart Function

L-citrulline is effective in increasing nitric oxide levels, which allows the blood vessels in the body to dilate. When blood vessels dilate, it results in a decrease in systolic blood pressure. Because of this, this supplement can allow the heart to pump higher volumes of blood, resulting in lower pressure in the pulmonary artery.

Treats Sickle Cell Anemia & Improves Immunity

L-citrulline supplements can aid those suffering from sickle cell anemia by lowering the white blood cell count to regular levels and reducing the symptoms of the disease. When taken prior to exercise, the number of neutrophils in the bloodstream can increase to levels high enough to help fight infections.

L-Citrulline DL-Malate Benefits

L-Citrulline vs. L-Citrulline DL-Malate

The biggest difference between L-citrulline and L-citrulline DL-malate is that one form contains malic acid and the other does not. L-citrulline offers a wide range of benefits, but L-citrulline DL-malate adds an extra benefit of providing an additional boost of nutrients and oxygen to the muscles, which can increase one’s performance output and energy levels.

For those looking to improve their workouts or reduce workout recovery times, L-citrulline DL-malate is the best choice. If you are seeking to increase your general vitality and improve circulation, though, L-citrulline is the better option (x, x).

Food Sources of L-Citrulline DL-Malate

Eating these foods regularly can help one meet the recommended daily intake of L-citrulline DL-malate (x, x, x, x, x).

  • Yellow watermelon – 3.5 mg per gram for the flesh & 1.5 mg per gram for the rind
  • Orange watermelon – 1.8 mg per gram for the flesh & 1.5 mg per gram for the rind
  • Red watermelon – 1 mg for the flesh & 0.8 mg per gram for the rind
  • Cucumbers – 0.146 mg per gram per fresh cucumber
  • Chocolate – Freeze-dried raw cocoa pulp 0.01 to 0.09 mg per gram

L-Citrulline DL-Malate Side Effects and Dosage

It is best to take 3 to 4 grams of L-citrulline DL-malate daily. Take one does in the morning and the other just before a workout (or any other form of physical activity).

Remember to always talk to your doctor before adding any supplements to your nutrition routine. Knowing when to take L-citrulline DL-malate depends on the specific purpose you are taking the supplement for. Make sure to follow all directions for optimal results.

When consumed according to the recommended dosage, L-citrulline DL-malate is typically safe. The most common, but generally mild side effect to note is stomach upset. In rare cases where an extreme side effect is evident, you should stop taking the supplement immediately and seek medical attention (x, x, x).

Special Precautions & Warnings

L-citrulline DL-Malate supplements may negatively interact with drugs that are used to treat ailments including high blood pressure, erectile dysfunction and heart disease.

People who take antihypertensive medications should use caution when taking L-citrulline to avoid possible interactions. L-citrulline is known to reduce blood pressure, so those who are taking blood pressure control medications need to speak with a medical professional prior to taking any supplement that contains L-citrulline (x).

The Bottom Line

We now know a lot about how L-citrulline works in the body. When taking a supplement in the form of L-citrulline DL-malate, it can offer a range of benefits. For an athlete looking to boost their training and decrease their recovery time, this is a great supplement to add to a daily diet. Better amino acid utilization also has a range of health benefits for those suffering from various ailments such as ED, sickle cell anemia or just general fatigue. Being that this amino acid is already naturally present in the body, it is very safe and easy to use without worrying about harmful side effects that could derail your progress.

By: Heather Howell

About the author

Ryan Quigley

Graduate of Longwood University in Virginia. Part-time sports journalist covering the Vegas Golden Knights.

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