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Moderate evidencePhysical performance

Citrulline Malate

Citrulline bound to malate, the form used in most pre-workouts. Meta-analyses show a small increase in repetitions and less soreness; the effect is real but easy to overstate.

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What the science says

  • A few extra repetitions Moderate evidence

    A systematic review and meta-analysis of randomised trials found acute citrulline malate increased repetitions performed during strength training, on the order of one extra repetition per set, with substantial variation between studies.

  • Maximal strength effects are inconsistent Limited evidence

    A separate meta-analysis of randomised trials in resistance-trained adults found no consistent improvement in maximal muscle strength.

  • Less soreness and perceived exertion Moderate evidence

    A meta-analysis reported reductions in post-exercise muscle soreness and rating of perceived exertion, with no clear change in blood lactate.

Dosage & safety

Studied dose6–8 g of citrulline malate (roughly 3.5–4.5 g of citrulline) taken 40–60 minutes before training. Many pre-workouts contain less than the trial dose.
SafetyWell tolerated; stomach discomfort is the main complaint at 8 g and above. Because it acts through nitric oxide, it may add to the blood-pressure effects of nitrates and PDE5 inhibitors such as sildenafil.

How to take it

TimingTake it 40 to 60 minutes before training, which is the protocol used in the trials.
With food?On an empty stomach or with something light; a large dose on a full stomach is the usual cause of GI complaints.
Worth knowingCheck the ratio on the label, because 6 g of a 2:1 citrulline malate is not the same citrulline dose as 6 g of a 1:1 product.

Interactions

With medications

  • nitrates for angina and PDE5 inhibitors such as sildenafil

    All act through nitric oxide, so blood pressure can fall further than intended. do not combine without asking your doctor

  • blood-pressure medication

    Mild additive blood pressure lowering. monitor your blood pressure when you start

With other supplements

  • arginine, beetroot or other nitric-oxide products

    Additive vasodilation and additive stomach upset. pick one rather than stacking them

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does citrulline malate improve workout performance?

Citrulline malate has moderate evidence for a small increase in repetitions during strength training, around one extra repetition per set, with wide variation between studies. Its effect on maximal strength is inconsistent, so the benefit is real but easy to overstate.

How much citrulline malate should I take before a workout?

Trials used 6–8 g of citrulline malate (roughly 3.5–4.5 g of citrulline) taken 40–60 minutes before training. Many pre-workouts contain less, and a 2:1 citrulline malate gives more citrulline per gram than a 1:1 product.

Does citrulline malate reduce muscle soreness?

A meta-analysis found citrulline malate reduced post-exercise muscle soreness and perceived exertion, with moderate evidence, and no clear change in blood lactate.

Is citrulline malate safe with sildenafil or blood pressure drugs?

Citrulline malate acts through nitric oxide, so do not combine it with nitrates for angina or PDE5 inhibitors such as sildenafil without asking your doctor. It may also add mildly to blood pressure medication, and stomach discomfort is common at 8 g and above.

Scientific references

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