L-Arginine and L-Citrulline before bed, can you take these proteins before sleeping?

Amino acids have a huge role in protein development in your body. They are the building blocks of our body and help carry out different functions essential to your overall well-being. 

The most important of these acids are L-arginine and L-citrulline. Both these are consumed together in supplements. But the question is, can you take them before going to bed?

We have developed this guide to answer your question. So, give this guide a thorough read and know if you should take these before bed or not and what are any potential repercussions. 

Key Takeaways on Taking L-Arginine and L-Citrulline Before Bed

Taking L-arginine and L-citrulline supplements before bed can provide several benefits. These amino acids can help improve athletic performance, lower blood pressure, increase nitric oxide levels, reduce muscle soreness from workouts, and act as mild antidepressants. Taking them at night allows the body to utilize them while sleeping and wake up feeling refreshed. However, potential side effects like bloating and nausea should be considered. Those with certain medical conditions should avoid taking these supplements before bed.

What are L-Arginine & L-Citrulline?

L-arginine is an amino acid naturally present in poultry, red meat, dairy foods, and fish. It is mandatory for protein synthesis and is extremely useful in circulation.  

On the other hand, L-citrulline is a natural supplement categorized as a non-essential amino acid. Your body can produce it on its own, but you can find it in some foods like watermelon. This amino acid is present in your gut and liver and has antioxidant traits. 

Your body can convert L-citrulline to L-arginine, but the latter can be manufactured as a supplement in the lab. Both these are highly popular among the workout and bodybuilding community. 

Benefits & Uses

There are various benefits and uses of these amino acids in our bodies. Athletes and those with medical conditions such as high blood pressure take these supplements for multiple reasons. These amino acids are used in clinical settings for treating wounds or critical illnesses. 

Many studies show these amino acids have a range of benefits if you use them as supplements. But the results can be different because these amino acids might not be effective in some conditions. 

This is a claim that many supplement manufacturing companies make. However, we list some potential benefits these amino acids offer so you can take them before bed. 

Enhancing athletic performance

Some evidence suggests these supplements might improve your overall exercise performance. This is due to the fact that these acids can increase the level of nitric oxide in your body. As a result, it increases blood flow along with muscle oxygenation. 

For instance, a 2017 study involving 56 male soccer players discovered that consuming a couple of grams of L-arginine daily for 45 days can increase sports performance. 

Another study involving nine men discovered that drinking a beverage containing 6 grams of L-arginine an hour before intense exercise can significantly improve nitric oxide levels in the blood.

Regulating blood pressure

These acids might be beneficial for those with issues such as high blood pressure. Various studies indicate these supplements can help lower your systolic and diastolic blood pressure readings. 

These amino acids are helpful in the development of nitric oxide that can relax nitric oxide. This compound is important for relaxing the cells which make these blood vessels and is beneficial in regulating blood pressure. This reduction can be up to 3.1 mmHg in the case of intravenous administration and 5.4 mmHg in the case of oral administration. 

Managing critical illness

L-arginine is essential when your body faces some infection or trauma. But in such a scenario, your body can’t fulfill its arginine needs, so you must use these supplements. 

Arginine depletion in case of a trauma or illness can lead to severe effects. These may include impaired blood flow and immune function. 

Intravenous or oral arginine treats infections such as burns, wounds, chronic diseases, sepsis cases, and necrotizing enterocolitis in infants. It is also for treating trauma and pre and post-surgical patients. 

Regulating blood sugar

Research has shown that L-arginine might benefit people with diabetes as it helps improve insulin sensitivity and glucose metabolism. 

These amino acids are mandatory for developing nitric oxide, which plays the main role in cellular function and your body’s response to insulin. Insulin is a hormone that takes blood sugar from your blood cells for energy. 

With higher nitric oxide availability, your cells can function better as they secrete insulin and enable your body to use the blood sugar more efficiently. Some research shows long-term treatment with these amino acids might prevent diabetes as well. 

A study involving 144 people with blood sugar impairment discovered that using 6.4g of L-arginine daily for 18 months could reduce any chances of diabetes for 90 months. 

Decreasing muscle soreness and fatigue

Accumulating hydrogen and ammonia ions after vigorous body activity can result in muscle inflammation and fatigue. In a study involving 18 young adults who expressed overall physical weariness after a workout, these amino acids, particularly L-citrulline, were beneficial. 

It reduced the post-workout weariness and increased the ATP energy levels during the workout. Some other research on these amino acids and their benefits on healthy adults indicate that they can reduce weariness due to exercise. 

L-citrulline has proven to enhance muscle-protein synthesis. It can improve post-workout recovery and reduce muscular pain. 

Act as antidepressant

These amino acids, especially L-citrulline, can help in improving brain function and performance. It can help in promoting brain cell wellness and enhance your learning. 

Low amino acid levels link with depression and stress. Therefore, a high intake of these amino acids through supplements can reduce bipolar illness and depression.

Treating sickle cell anemia 

As per research, these amino acids, especially L-citrulline, can help relieve symptoms of sickle cell anemia. It improves overall blood health and enhances your overall well-being. 

Another study shows that people with these conditions have to deal with less pain with the high blood levels of nitric oxide. It is because these amino acids, particularly L-arginine, can help produce more nitric oxide in your body. 

Other Potential Benefits

Apart from the potential advantages that we have pointed out above, research has found that these supplements can be helpful for the following: 

Treatment of Erectile Dysfunction

Nitric oxide is not only suitable for your brain but is a vasodilator. It helps improve blood flow through your body’s arteries and veins. With vasodilation, your body can deal with the issues of erectile dysfunction, and this is especially the case if the problem has occurred due to vascular issues. 

Males tend to have reduced blood levels of these two amino acids. Both these acids, especially, L-citrulline, improve penile firmness among people over 55. Some males have even reported more sex and better enjoyment. 

Improving blood flow

Some evidence indicates these supplements can help improve the overall function of blood vessels and blood flow.  

Side Effects & Precautions

Studies have shown that consuming these amino acids in supplement form is highly tolerable and generally safe for consumption. And this is even the case if you take it daily for as long as one year. But there are some side effects associated as well. These include: 

• Bloating
• Abdominal pain
• Nausea
• Diarrhea

This is especially the case if you consume more than 9g daily. Still, 90-day research involving 142 participants found that a daily dose of 30g was tolerated and didn’t cause adverse side effects. It suggests that even going for high amounts of these amino acids is generally safe, but that is applicable in the short run. 

Arginine supplements are generally safe for all. But they should be avoided by people with asthma, kidney disease, cirrhosis, guanidinoacetate methyltransferase deficiency, and low blood pressure. 

Conclusion:

Consuming L-arginine and L-citrulline can be beneficial for your body as well as your mind. The purpose of these amino acids is to increase blood flow throughout your body. 

With increased blood flow, your organs and muscles will get more access to nutrients present in the blood. Hence, your muscles and organs will perform much better. So, taking them before bed is beneficial, and you will get up the next day as fresh as a daisy.