When to take it
About 30–60 minutes before training.
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PerformanceModerate evidence
L-citrulline
Also known as: citrulline malate
Citrulline is an amino acid the body converts to arginine and then nitric oxide, which helps widen blood vessels. It raises blood arginine more effectively than arginine itself.
What it is used for
- Modest performance boost in resistance and high-intensity exercise – moderate evidence
- Less muscle soreness after training – weak to moderate evidence
- Slight blood pressure reduction – weak evidence
Forms and how they differ
citrulline malate 2:1
most studied form in sport; 2 parts citrulline to 1 part malate
pure L-citrulline
more citrulline per gram
NO booster blends
citrulline with other agents (arginine, nitrates, caffeine); quality depends on the label
Pairs well with
Beetroot (nitrates), carbohydrates before training.
Do not combine / separate
Be careful with other substances that lower blood pressure.
Watch out for
Caution with blood pressure medication, nitrates and erectile dysfunction drugs. Consult your doctor or pharmacist if you are pregnant, breastfeeding, have kidney or liver disease or take any medicines.
Safety
Do not exceed the label dose.
Practical tip
In pre-workout blends, check the actual citrulline dose – it is often below study doses.
Products containing L-citrulline 9
L-arginine + L-citrulline + L-ornithinepowder
L-arginine + L-citrullinesustained release
L-citrullinemalate 2:1
L-citrulline 750 mgfree form · 750 mg / capsule
L-citrulline L-citrulline DL-malate 2:1 2400 mgL-citrulline DL-malate 2:1 · 2 400 mg / serving
L-citrulline L-citrulline DL-malate 2:1 6000 mgL-citrulline DL-malate 2:1 · 6 000 mg / serving
L-citrullinefree form
L-citrullinefree form
L-citrulline + NO boosters+ NO boosters
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check L-citrulline with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
AmylopectinModerate evidenceBeta-alanineStrong evidenceBHB ketonesWeak evidenceCaffeineStrong evidenceCreatineStrong evidenceD-aspartic acidWeak evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.