Why Eating Watermelon May Help Lower Blood Pressure & Fight Muscle Loss

Описание: Watermelon is more than just a refreshing summer fruit—it’s the richest natural source of an amino acid called L-citrulline, which plays a vital role in keeping our muscles and heart healthy. Research shows that L-citrulline helps lower blood pressure, supports muscle strength, and may even counteract some of the effects of aging, menopause, and type 2 diabetes.

The name may sound unusual, but L-citrulline is far from exotic—it’s naturally present in watermelon, making it easy to include in our diet while the fruit is in season.

As we grow older, our bodies produce less L-arginine, another amino acid that serves as a building block for nitric oxide, a compound essential for keeping blood vessels flexible and protecting the inner lining of the heart and arteries. A decline in L-arginine, which can also be accelerated by menopause and type 2 diabetes, often leads to stiffer blood vessels, higher blood pressure, reduced muscle strength, and even sarcopenia (age-related muscle loss).

Here’s where watermelon comes in: once consumed, L-citrulline is converted into L-arginine by the kidneys, helping replenish this important amino acid. A recent study published in Nutrients by researchers in the U.S. and Canada found that L-citrulline intake helps maintain muscle strength and reduces hypertension, both in healthy individuals and in people with type 2 diabetes.

How to consume L-citrulline from watermelon:

Juice: 1 liter of fresh, unpasteurized juice provides about 2.3 g of citrulline.

Fresh fruit: 1 kg of watermelon pulp supplies around 2 g of citrulline.

Supplements: Available, but should only be taken under medical guidance.


Most studies so far have tested doses between 2–10 g of citrulline daily for at least a month. That’s the equivalent of about a kilo of watermelon pulp or a liter of juice per day—quantities that may not be realistic in a balanced diet. Scientists are still investigating whether smaller, more practical amounts can deliver the same benefits.

For now, enjoying watermelon regularly (but in moderation) is a tasty way to support cardiovascular and muscle health


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