Citrulline Malate: Performance, Pump and Dosing
L-citrulline is an amino acid that can increase blood arginine more effectively than taking the same amount of oral arginine. Citrulline malate combines citrulline with malate.
What the evidence suggests
Studies have reported possible improvements in blood flow, training volume and perceived muscle pump, although results are not identical across all studies. Products also use different citrulline-to-malate ratios, which makes label comparison important.
How to use it in practice
Research often uses several grams before training, commonly around the 6–8 g range for citrulline malate products, but the actual citrulline content depends on the ratio. Start conservatively if you are sensitive to gastrointestinal discomfort.
What to check on the label
- Check the citrulline-to-malate ratio if it is disclosed.
- Do not assume 8 g of citrulline malate equals 8 g of pure L-citrulline.
- Look for the actual serving size and number of servings.
Safety and context
Higher amounts can cause stomach discomfort in some users. People using blood-pressure medication or other relevant medication should discuss concentrated nitric-oxide supplements with a clinician.
This article is educational and is not a substitute for individual medical advice.