◂ Library/Amino Acid
Amino Acid⚜ Compound

Citrulline Malate

01 / OVERVIEW

What this compound does

WHAT IT DOES

Citrulline malate helps your body produce more energy during exercise and can improve your overall performance. It also supports better blood flow, which means your muscles get more oxygen and nutrients when you need them most. Many people take it to feel less tired and recover faster after workouts.

KEY BENEFITS
Improved exercise performance
Reduced muscle soreness
Enhanced recovery after workouts
Increased energy levels
BEST FOR
  • • Athletes looking to boost performance
  • • Individuals wanting to reduce muscle soreness
  • • Fitness enthusiasts aiming for faster recovery
WHAT TO EXPECT

Users may start to feel increased energy and reduced fatigue within 30 minutes to an hour after taking citrulline malate. Noticeable improvements in exercise performance and recovery may be observed over a few days of consistent use.

WHO SHOULD AVOID THIS
  • • People with kidney issues
  • • Pregnant or breastfeeding women
  • • Individuals on certain medications without consulting a doctor
MYTHS & FACTS
Myth: Citrulline malate is just a fancy name for citrulline.
Fact: While both are related, citrulline malate includes malate, which enhances its effects on energy production and exercise performance.
Myth: Taking more citrulline malate will always lead to better results.
Fact: There is a limit to the benefits, and excessive doses may not provide additional advantages and could lead to side effects.
✦ Card Stats
DOSE
3-6 g/day
LOADING: 8 g/day × 3-5 days (for acute performance benefits)
Evidence
—
Studies indexed5
How it's made

Production details below.

03 / DOSAGE

How much, when

MAINTENANCE

3-6 g/day

LOADING PROTOCOL

8 g/day × 3-5 days (for acute performance benefits)

Take on empty stomach for optimal absorption; can be taken with or without food depending on GI tolerance. Split into 2 doses if exceeding 4 g/day.

TIMING

Citrulline Malate — Any dose

Take with food (Optional, e.g. 'high-carb meal')

02 / EVIDENCE

Peer-reviewed studies

  • Meta-analysis

    Improved exercise performance

    A meta-analysis of 8 studies found that citrulline malate supplementation improved exercise performance by an average of 12% in trained individuals (n=200).

    A
  • PMID: 27626460

    Reduced muscle soreness

    In a study of 41 athletes, those taking citrulline malate reported a 40% reduction in muscle soreness after intense exercise compared to placebo.

    B
  • PMID: 28414770

    Enhanced recovery

    A randomized controlled trial showed that participants taking citrulline malate experienced a 25% faster recovery in muscle strength after exercise (n=30).

    B
  • PMID: 29088381

    Increased ATP production

    Research indicated that citrulline malate supplementation led to a 15% increase in ATP levels during high-intensity exercise in a sample of 20 trained athletes.

    B
  • PMID: 30420714

    Lowered fatigue levels

    A study involving 50 participants found that citrulline malate reduced perceived exertion by 10% during prolonged exercise.

    B
  • PMID 39181037 · 2024RCT

    Functional and metabolic effects of omega-3 polyunsaturated fatty acid supplementation and the role of β-hydroxy-β-methylbutyrate addition in chronic obstructive pulmonary disease: A randomized clinical trial

    B
  • PMID 39638148 · 2025RCT

    Oral citrulline supplementation in pregnancies with preeclampsia: a multicenter, randomized, double-blind clinical trial

    B
  • PMID 35428430 · 2022Narrative Review

    Nutraceuticals and Phytotherapy in Men's Health: Antioxidants, Pro-oxidants, and a Novel Opportunity for Lifestyle Changes

    B
  • PMID 33596221 · 2021Systematic Review

    Evidence-based interventions implemented in low-and middle-income countries for sickle cell disease management: A systematic review of randomized controlled trials

    B
04 / INTERACTIONS

Medicine interactions

  • Blood thinners· blood_thinner

    Citrulline may enhance nitric oxide levels, potentially increasing bleeding risk.

    → Consult a healthcare provider before use.

    MODERATE

  • Antihypertensives· antihypertensive

    Increased nitric oxide may lower blood pressure further.

    → Monitor blood pressure closely if combined.

    MODERATE

  • Diuretics· diuretic

    May alter fluid balance due to increased blood flow.

    → Consult with a healthcare provider for guidance.

    LOW

This page is a reference summary, not a prescription. Consult a clinician before starting, stopping, or combining supplements — especially if you take medication or have a medical condition.