Citrullin

Citrullin ist eine der drei diätetischen Aminosäuren im Harnstoffzyklus (die anderen beiden sind L-Arginin und L-Ornithin). Die Einnahme von Citrullin erhöht die Plasmaspiegel von Arginin und verbessert den Ammoniak-Recycling-Prozess sowie den Stickstoffmonoxid-Stoffwechsel. Folglich könnte Citrullin in Situationen nützlich sein, in denen Stickstoffmonoxid relevant ist, wie z.B. bei sportlicher Leistung, vaskulärer Gesundheit und erektiler Dysfunktion. Es gibt nur sehr wenige Lebensmittel, die nützliche Mengen an Citrullin enthalten, aber Wassermelone ist eine bemerkenswerte Ausnahme. Die beiden häufigsten Formen von Citrullin sind L-Citrullin und Citrullin Malat.

Hauptvorteile: Es gibt begrenzte Beweise dafür, dass Citrullin-Supplementierung die wahrgenommene Anstrengung reduzieren, Muskelkater verringern und die Leistung sowie die insgesamt wiederholten Übungen im Krafttraining erhöhen kann. Mehr Forschung ist notwendig, um zu bestimmen, ob unterschiedliche Dosierungen, verschiedene Formulierungen oder längere Einnahmezeiträume die sportliche Leistung weiter verbessern können. Eine beträchtliche Menge an Forschung deutet darauf hin, dass die Supplementierung mit Citrullin den Blutdruck leicht senken kann. Weitere Forschung ist zu den potenziellen Auswirkungen von Citrullin bei erektiler Dysfunktion notwendig, aber eine kleine Menge an Forschung deutet auf einen positiven Effekt hin.

Hauptnachteile: Obwohl die Sicherheit einer langfristigen Supplementierung mit hohen Dosen von Citrullin weitere Untersuchungen erfordert, deutet die Forschung bis heute darauf hin, dass es von den meisten Personen gut vertragen wird. Im Gegensatz zu Arginin und Ornithin führen hohe Dosen von Citrullin anscheinend nicht zu gastrointestinalen Beschwerden.\[1\]

Citrullin-Supplementierung erhöht die Argininspiegel im Körper. Da Arginin das Hauptsubstrat für die Synthese von Stickstoffmonoxid ist, kann die Einnahme von Citrullin indirekt die Produktion von Stickstoffmonoxid steigern. Im Gegenzug kann, angesichts der Rolle des Stickstoffmonoxids bei der Vasodilatation, der mitochondrialen Atmung, dem Calcium-Handling und der Glukoseaufnahme, eine größere Menge an Stickstoffmonoxid theoretisch die zirkulatorische Gesundheit und die Muskelfunktion verbessern sowie Müdigkeit reduzieren.

Blood Lactate (Exercise) Benjamin Wax, Andreas N Kavazis, Kevin Weldon, Joseph SperlakEffects of supplemental citrulline malate ingestion during repeated bouts of lower body exercise in advanced weightliftersJ Strength Cond Res.(2015 Mar)
Blood Lactate (Exercise) Fatih Kiyici, Hüseyin Eroglu, N Fazil Kishali, Guleda BurmaogluThe Effect of Citrulline/Malate on Blood Lactate Levels in Intensive ExerciseBiochem Genet.(2017 Dec)
Blood Lactate (Exercise) Andrew J Chappell, Daniel M Allwood, Trevor N SimperCitrulline Malate Fails to Improve German Volume Training Performance in Healthy Young Men and WomenJ Diet Suppl.(2020)
Blood Lactate (Exercise) Hickner RC, Tanner CJ, Evans CA, Clark PD, Haddock A, Fortune C, Geddis H, Waugh W, McCammon ML citrulline reduces time to exhaustion and insulin response to a graded exercise testMed Sci Sports Exerc.(2006 Apr)
Blood Lactate (Exercise) Benjamin Wax, Andreas N Kavazis, William LuckettEffects of Supplemental Citrulline Malate Ingestion on Blood Lactate, Cardiovascular Dynamics, and Resistance Exercise Performance in Trained MalesJ Diet Suppl.(2016)
Blood Lactate (Exercise) Eric T Trexler, Dale S Keith, Todd A Schwartz, Eric D Ryan, Lee Stoner, Adam M Persky, Abbie E Smith RyanEffects of Citrulline Malate and Beetroot Juice Supplementation on Blood Flow, Energy Metabolism, and Performance During Maximum Effort Leg Extension ExerciseJ Strength Cond Res.(2019 Sep)
Weight Paul Hwang, Flor E Morales Marroquín, Josh Gann, Tom Andre, Sarah McKinley Barnard, Caelin Kim, Masahiko Morita, Darryn S WilloughbyEight weeks of resistance training in conjunction with glutathione and L Citrulline supplementation increases lean mass and has no adverse effects on blood clinical safety markers in resistance trained malesJ Int Soc Sports Nutr.(2018 Jun 27)
Fatigue Symptoms Bendahan D, Mattei JP, Ghattas B, Confort Gouny S, Le Guern ME, Cozzone PJCitrulline/malate promotes aerobic energy production in human exercising muscleBr J Sports Med.(2002 Aug)
Fatigue Symptoms Pérez Guisado J, Jakeman PMCitrulline malate enhances athletic anaerobic performance and relieves muscle sorenessJ Strength Cond Res.(2010 May)
Aerobic Exercise Metrics Stephen J Bailey, Jamie R Blackwell, Terrence Lord, Anni Vanhatalo, Paul G Winyard, Andrew M Jonesl Citrulline supplementation improves O2 uptake kinetics and high intensity exercise performance in humansJ Appl Physiol (1985).(2015 Aug 15)
Muscular Endurance Adam M Gonzalez, Robert W Spitz, Jamie J Ghigiarelli, Katie M Sell, Gerald T MangineAcute Effect of Citrulline Malate Supplementation on Upper Body Resistance Exercise Performance in Recreationally Resistance Trained MenJ Strength Cond Res.(2018 Nov)
Muscular Endurance Glenn JM, Gray M, Wethington LN, Stone MS, Stewart RW Jr, Moyen NEAcute citrulline malate supplementation improves upper and lower body submaximal weightlifting exercise performance in resistance trained femalesEur J Nutr.(2017 Mar)
Power Output Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JLAcute citrulline malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis playersEur J Sport Sci.(2016 Nov)
Body Fat Arturo Figueroa, Stacey Alvarez Alvarado, Michael J Ormsbee, Takudzwa A Madzima, Jeremiah C Campbell, Alexei WongImpact of L citrulline supplementation and whole body vibration training on arterial stiffness and leg muscle function in obese postmenopausal women with high blood pressureExp Gerontol.(2015 Mar)
Oxygen Uptake John Ashley, Youngdeok Kim, Joaquin U GonzalesImpact of l citrulline supplementation on oxygen uptake kinetics during walkingAppl Physiol Nutr Metab.(2018 Jun)
Immunity Sureda A, Cordova A, Ferrer MD, Tauler P, Perez G, Tur JA, Pons AEffects of L citrulline oral supplementation on polymorphonuclear neutrophils oxidative burst and nitric oxide production after exerciseFree Radic Res.(2009 Sep)
Plasma Arginine Takashi Suzuki, Masahiko Morita, Yoshinori Kobayashi, Ayako KamimuraOral L citrulline supplementation enhances cycling time trial performance in healthy trained men: Double blind randomized placebo controlled 2 way crossover studyJ Int Soc Sports Nutr.(2016 Feb 19)
Power Output Joshua L Gills, Jordan M Glenn, Michelle Gray, Braden Romer, Hocheng LuAcute citrulline malate supplementation is ineffective during aerobic cycling and subsequent anaerobic performance in recreationally active malesEur J Sport Sci.(2020 Feb 18)
Rating of Perceived Exertion Sean T Stanelle, Kelsey L McLaughlin, Stephen F CrouseOne Week of L Citrulline Supplementation Improves Performance in Trained CyclistsJ Strength Cond Res.(2020 Mar)
Heart Rate Figueroa A, Trivino JA, Sanchez Gonzalez MA, Vicil FOral L citrulline supplementation attenuates blood pressure response to cold pressor test in young menAm J Hypertens.(2010 Jan)
Heart Rate Marcos Angel Sanchez Gonzalez, Andrew Paul Koutnik, Katherine Ramirez, Alexei Wong, Arturo FigueroaThe effects of short term L citrulline supplementation on wave reflection responses to cold exposure with concurrent isometric exerciseAm J Hypertens.(2013 Apr)
Heart Rate Arturo Figueroa, Stacey Alvarez Alvarado, Salvador J Jaime, Roy Kalfonl Citrulline supplementation attenuates blood pressure, wave reflection and arterial stiffness responses to metaboreflex and cold stress in overweight menBr J Nutr.(2016 Jul)
Arterial Stiffness Joaquin U Gonzales, Andrea Raymond, John Ashley, Youngdeok KimDoes l citrulline supplementation improve exercise blood flow in older adults?Exp Physiol.(2017 Dec 1)
Blood Pressure Huan Huan Yang, Xin Li Li, Wei Guo Zhang, Arturo Figueroa, Li Hua Chen, Li Qiang QinEffect of oral L citrulline on brachial and aortic blood pressure defined by resting status: evidence from randomized controlled trialsNutr Metab (Lond).(2019 Dec 26)
Blood Pressure Powers R, et al[7 OR]: L Citrulline administration increases the arginine/ADMA ratio, decreases blood pressure and improves vascular function in obese pregnant womenPregnancy Hypertens.()
Blood Flow Jeffrey M Rogers, Joshua Gills, Michelle GrayAcute effects of Nitrosigine® and citrulline malate on vasodilation in young adultsJ Int Soc Sports Nutr.(2020 Feb 24)
Heart Rate Brian Cunniffe, Maria Papageorgiou, Barbara O’Brien, Nathan A Davies, George K Grimble, Marco CardinaleAcute Citrulline Malate Supplementation and High Intensity Cycling PerformanceJ Strength Cond Res.(2016 Sep)
Total Antioxidant Capacity (TAC) S Azizi, M Ebrahimi Mameghani, M Mobasseri, N Karamzad, R MahdaviOxidative stress and nitrate/nitrite (NOx) status following citrulline supplementation in type 2 diabetes: a randomised, double blind, placebo controlled trialJ Hum Nutr Diet.(2020 Jul 19)
Blood Pressure Karla Balderas Munoz, Lilia Castillo Martínez, Arturo Orea Tejeda, Oscar Infante Vázquez, Marcelo Utrera Lagunas, Raúl Martínez Memije, Candace Keirns Davis, Bryan Becerra Luna, Gabriela Sánchez VidalImprovement of ventricular function in systolic heart failure patients with oral L citrulline supplementationCardiol J.(2012)
Blood Pressure Juan José Orozco Gutiérrez, Lilia Castillo Martínez, Arturo Orea Tejeda, Oscar Vázquez Díaz, Adrián Valdespino Trejo, René Narváez David, Candace Keirns Davis, Olín Carrasco Ortiz, Adolfo Navarro Navarro, Rocío Sánchez SantillánEffect of L arginine or L citrulline oral supplementation on blood pressure and right ventricular function in heart failure patients with preserved ejection fractionCardiol J.(2010)
Muscle Soreness da Silva DK, Jacinto JL, de Andrade WB, Roveratti MC, Estoche JM, Balvedi MCW, de Oliveira DB, da Silva RA, Aguiar AFCitrulline Malate Does Not Improve Muscle Recovery after Resistance Exercise in Untrained Young Adult MenNutrients.(2017 Oct 18)
Blood Flow Kim van Wijck, Karolina A P Wijnands, Dennis M Meesters, Bas Boonen, Luc J C van Loon, Wim A Buurman, Cornelis H C Dejong, Kaatje Lenaerts, Martijn PoezeL citrulline improves splanchnic perfusion and reduces gut injury during exerciseMed Sci Sports Exerc.(2014 Nov)
Heart Rate Variability Casonatto J, et alCitrulline malate supplementation might potentiate post exercise hypotension in hypertensives: A 24 hour analysisSci Sport.()
High density lipoprotein (HDL) Ochiai M, Hayashi T, Morita M, Ina K, Maeda M, Watanabe F, Morishita KShort term effects of L citrulline supplementation on arterial stiffness in middle aged menInt J Cardiol.(2012 Mar 8)
Blood Pressure Juliano Casonatto, Daniel Massaharu Enokida, Kamila GrandolfiInter Individual Responses to Citrulline Malate Oral Supplementation on Post Exercise Hypotension in Hypertensives: A 24 Hour AnalysisArq Bras Cardiol.(2019 Jul 10)
Blood Pressure Qiu J, et all citrulline supplementation reduced peripheral blood pressure in Chinese adults with prehypertensionJ Hypertens.()
Blood Pressure Domingues V, Cavalari JV, Grandolfi K, Aguiar AF, Borghi SM, Casonatto JAcute Effects of Citrulline Malate Supplementation on Nocturnal Blood Pressure Dipping After Exercise in Hypertensive Patients: A Randomized, Placebo Controlled Trial.J Diet Suppl.(2024)
Asthma Symptoms Fernando Holguin, Hartmut Grasemann, Sunita Sharma, Daniel Winnica, Karen Wasil, Vong Smith, Margaret H Cruse, Nancy Perez, Erika Coleman, Timothy J Scialla, Loretta G QueL Citrulline increases nitric oxide and improves control in obese asthmaticsJCI Insight.(2019 Dec 19)
Heart Rate Variability Alexei Wong, Oksana Chernykh, Arturo FigueroaChronic l citrulline supplementation improves cardiac sympathovagal balance in obese postmenopausal women: A preliminary reportAuton Neurosci.(2016 Jul)
Liver Fibrosis Zahra Darabi, Mina Darand, Zahra Yari, Mehdi Hedayati, Amirhosein Faghihi, Shahram Agah, Azita HekmatdoostInflammatory markers response to citrulline supplementation in patients with non alcoholic fatty liver disease: a randomized, double blind, placebo controlled, clinical trialBMC Res Notes.(2019 Feb 15)
Blood Pressure Babak Sharif Kashani, Paritash Tahmaseb Pour, Majid Malekmohammad, Neda Behzadnia, Faezeh Sheybani Afshar, Mohammad Fakhri, Samira Chaibakhsh, Farah Naghashzadeh, Salavan AidenlouOral l citrulline malate in patients with idiopathic pulmonary arterial hypertension and Eisenmenger Syndrome: a clinical trialJ Cardiol.(2014 Sep)
Growth Hormone Sureda A, Córdova A, Ferrer MD, Pérez G, Tur JA, Pons AL citrulline malate influence over branched chain amino acid utilization during exerciseEur J Appl Physiol.(2010 Sep)
Growth Hormone C Moinard, I Nicolis, N Neveux, S Darquy, S Bénazeth, L CynoberDose ranging effects of citrulline administration on plasma amino acids and hormonal patterns in healthy subjects: the Citrudose pharmacokinetic studyBr J Nutr.(2008 Apr)
Insulin Thibault R, Flet L, Vavasseur F, Lemerle M, Ferchaud Roucher V, Picot D, Darmaun DOral citrulline does not affect whole body protein metabolism in healthy human volunteers: results of a prospective, randomized, double blind, cross over studyClin Nutr.(2011 Dec)
Erections Luigi Cormio, Mario De Siati, Fabrizio Lorusso, Oscar Selvaggio, Lucia Mirabella, Francesca Sanguedolce, Giuseppe CarrieriOral L citrulline supplementation improves erection hardness in men with mild erectile dysfunctionUrology.(2011 Jan)
Blood Pressure Heidi A B Smith, Jeffrey A Canter, Karla G Christian, Davis C Drinkwater, Frank G Scholl, Brian W Christman, Geraldine D Rice, Frederick E Barr, Marshall L SummarNitric oxide precursors and congenital heart surgery: a randomized controlled trial of oral citrullineJ Thorac Cardiovasc Surg.(2006 Jul)