Supplement analysis backed by scientific evidence · PT

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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.

Evidence last reviewed: August 2026

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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.

Scientific references

Where to buy

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