Citrulline Malate
Commonly 6–8 g pre-workout in studies; outcomes are mixed.
By Suplagen Team · Updated
What it is
Citrulline malate is studied for perceived exertion and resistance exercise performance with mixed findings.
How it works
Citrulline is a precursor to arginine/nitric oxide; may influence blood flow and exercise tolerance.
What the evidence says
Mixed evidence; some studies show improved rep performance, others show no effect.
How much to take
The catalog range is 6 to 8 g per dose, and 8 g is the ceiling. It's a powder-sized amount, and the evidence is honestly mixed: some studies show better rep performance, others show no effect.
Start at 6 g on a normal training day, not before an event, and assess GI tolerance first. If several sessions show nothing, the catalog's advice is to stop.
When and how to take it
30 to 60 minutes pre-workout, on training days only. It's an acute supplement, not a daily one; there's nothing to saturate.
Compare it with beta-alanine, which has the better evidence, before deciding which one your training actually needs.
Who should skip it
Low blood pressure is a caution, and the interaction with nitrates and PDE5 inhibitors (moderate) is the important one: citrulline feeds nitric oxide, and the combination can drop blood pressure. Off-limits in pregnancy.
Safety Notes
- Evidence is mixed; benefits are not universal.
- Not recommended during pregnancy or while breastfeeding.
- Use caution with: low blood pressure (caution).
- nitrates / PDE5 inhibitors (caution): Potential additive vasodilation; clinician advice recommended.
Common questions
What is the right citrulline malate dosage?
6 to 8 g, 30 to 60 minutes before training, on training days. 8 g is the ceiling.
When should I take citrulline malate?
30 to 60 minutes pre-workout. It works acutely, so there's no reason to take it on rest days.
Does citrulline malate work?
Sometimes. The evidence is mixed, with some trials showing more reps and others nothing. Test it on ordinary sessions and drop it if you can't tell the difference.