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CM6.0
Citrulline Malate – Forschung
Hilft wahrscheinlich
46 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
Citrulline Malate scheint in 3 von 4 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 1991–2026 mit einer typischen Studiengröße von 18 Teilnehmenden.
Basierend auf 46 Studien · 4 Meta-Analysen · 38 RCTs · 1,964 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
3geholfen1unklar· 42 weitere ohne bewertete Effektdaten
Nach Outcome
Endurance & exercise performanceVerbesserte aerobe und anaerobe Leistungsfähigkeit · Akut · Steigert NO und reduziert Ermüdung über verschiedene Wiederholungsschemata hinweg · 30-60 Minuten
Einfach gesagt: Given the positive effects observed from some investigations, future studies should continue to investigate the effects of both acute and chronic supplementation with L-citrulline and citrulline malate on markers of blood flow and exercise performance and should seek to elucidate the mechanism underlying such effects.
Gonzalez AM et al. · Journal of strength and conditioning research (2020)
Oral L-citrulline and citrulline malate supplementation have shown to increase plasma citrulline and arginine concentrations, along with total nitrate and nitrite concentrations.
Although blood flow enhancement is a proposed mechanism for the ergogenic potential of L-citrulline, evidence supporting acute improvements in vasodilation and skeletal muscle tissue perfusion after supplementation is scarce and inconsistent.
Nevertheless, several studies have reported that L-citrulline supplementation can enhance exercise performance and recovery.
Einfach gesagt: The information will allow for an informed decision when considering the use of L-arginine, L-citrulline, and nitrates to improve muscular function by increasing NO bioavailability.
Gonzalez AM et al. · Nutrients (2023)
Endogenous NO is generated via a nitric oxide synthase (NOS)-dependent pathway and a NOS-independent pathway that rely on precursors including L-arginine and nitrates, with L-citrulline serving as an effective precursor of L-arginine.
Nitric oxide plays a critical role in endothelial function, promoting relaxation of vascular smooth muscle and subsequent dilation which may favorably impact blood flow and augment mechanisms contributing to skeletal muscle performance, hypertrophy, and strength adaptations.
The aim of this review is to describe the NO production pathways and summarize the current literature on the effects of supplementation with NO precursors for strength and power performance.
Einfach gesagt: Based on the positive effects reported in previous studies, further testing is warranted in various populations that may benefit from nutritional supplements, including aerobic and anaerobic athletes, resistance-trained individuals, elderly people, and clinical populations, to determine the impact of different doses, timing of ingestion, and long-term and acute effects of Arg, Cit, and CitMal supplements on cardiovascular health and athletic performance.
Park HY et al. · Nutrients (2023)
The results showed that both recreational and trained athletes did not see improved physical performance or increased nitric oxide (NO) synthesis with 0.075 g or 6 g doses of Arg supplement per body weight.
However, 2.4 to 6 g of Cit per day for 7 to 16 days of various NSs had a positive impact, increasing NO synthesis, enhancing athletic performance indicators, and reducing feelings of exertion.
The effects of an 8 g acute dose of CitMal supplement were inconsistent, and more research is needed to determine its impact on muscle endurance performance.
Martín-Olmedo JJ et al. · International journal of sport nutrition and exercise metabolism (2025)
CIT and CMA supplementation did not enhance maximal neuromuscular performance (all p ≥ .061, ηp2≤.066), or ballistic strength (all p ≥ .348, ηp2≤.025).
In conclusion, CIT and CMA supplementation may not increase the neuromuscular performance during low- to moderate-volume resistance training sessions in young, trained adults.
Einfach gesagt: This study highlights the need for further research with larger sample sizes, both genders, and different CM dosages to clarify these findings and better understand CM's role in enhancing athletic performance.
Devrim-Lanpir A et al. · Nutrients (2024)
The results indicated no significant difference in the number of rounds completed between the CM and placebo conditions (13.5 ± 5.2 vs. 13.8 ± 6.7 rounds, respectively; p = 0.587).
However, the time spent in zone 4 (80-90% of HR max) was significantly increased in the CM condition (527 ± 395 s vs. 453 ± 334 s; p = 0.017), suggesting a potential benefit for aerobic capacity and anaerobic threshold.
No significant differences in post-exercise recovery time were observed (6.6 ± 4.7 h vs. 6.9 ± 4.7 h; p = 0.475).
Einfach gesagt: These effects could reflect improved tolerance to high training loads and sustained NO3- availability during recovery.
Ramírez-Munera M et al. · Nutrients (2025)
Plasma NO3- concentrations significantly increased from baseline in the NIT + CM group and remained elevated 24 h after the final dose, confirming sustained systemic exposure.
During post-match testing, the NIT + CM group exhibited a significantly smaller decline in mean (Pmean) and minimum (Pmin) power during the WAnT, along with reduced power loss in both the first (0-15 s) and second (15-30 s) intervals.
Conclusions: Chronic NIT + CM supplementation may enhance Vmax and help preserve anaerobic performance the day after a match.
Einfach gesagt: Neither a single intake of 3 g nor of 6 g of citrulline malate affected physical performance, subjective feelings of fatigue or post-exercise recovery in adult elite soccer players who performed a soccer-specific test.
Bezuglov E et al. · Nutrients (2022)
There were no statistically significant differences in most of the analyzed parameters, nor at any of the time points for lactate concentration.
Neither a single intake of 3 g nor of 6 g of citrulline malate affected physical performance, subjective feelings of fatigue or post-exercise recovery in adult elite soccer players who performed a soccer-specific test.
Einfach gesagt: Based on our novel examination protocol, CEUS seems to be feasible following higher-load resistance exercising and may be used as a new method for high-resolution perfusion quantification to investigate the effects of pre-exercise dietary supplementation on muscle perfusion and related muscle size dynamics.
Bürkle F et al. · Journal of the International Society of Sports Nutrition (2022)
Einfach gesagt: This rct examined the effects of Citrulline Malate.
Selvaraj S et al. · Scientific reports (2025)
The results revealed no significant improvement in performance with supplementation in comparison to placebo, except for a shorter time to reach peak power in the Wingate test.
Findings suggest that the combined acute supplementation of Arg and CM, at the given dosages, may not provide substantial benefits for aerobic and anaerobic or CrossFit performance in active individuals.
Future research with larger sample sizes and higher dosages, potentially adjusted for muscle mass, is recommended to determine whether chronic supplementation might yield greater ergogenic effects.
Callis A, Magnan de Bornier B, Serrano JJ, Bellet H, Saumade R · Arzneimittelforschung (1991)
17RCTn=20 · very small study2024
Einfach gesagt: The study found no significant changes in the post-exercise nocturnal blood pressure dip following a single dose of CM supplementation.
Domingues V et al. · Journal of dietary supplements (2024)
The study found no significant changes in the post-exercise nocturnal blood pressure dip following a single dose of CM supplementation.
However, a notable reduction in diastolic blood pressure was observed during the waking period and over the average 24-h monitoring period.
Einfach gesagt: No differences in human growth hormone (HGH) or serum cortisol responses were observed between trials.
Schwarz NA , PhD et al. · Journal of dietary supplements (2020)
Ten resistance-trained males participated in two exercise testing sessions consisting of the vertical jump (VJ), seated medicine ball throw (SMBT), and local muscular endurance tests for the bench press (BP) and leg extension (LE) exercises at 70% of one-repetition maximum.
Serum IGF-1 was significantly increased at both 30 PS (p = .004) and 30PX (p = .038) compared with BL for the BMB trial only.
In conclusion, acute ingestion of BMB increased lower-body power and endurance as measured by the VJ and LE repetition tests, respectively, without altering hemodynamics.
Einfach gesagt: As compared to placebo, caffeinated and non-caffeinated multi-ingredient pre-workout supplements failed to improve concentric and eccentric force production.
Tinsley GM et al. · Journal of the International Society of Sports Nutrition (2017)
Energy (+8 to 44%; d = 0.3 to 0.8) and focus (+8 to 25%; d = 0.3 to 0.5) were acutely increased by supplement or placebo ingestion and decreased as the exercise session progressed.
Fatigue was acutely decreased by supplement or placebo ingestion (-7 to 38%; d = -0.1 to -0.6) and increased as the exercise session progressed.
Effect size data indicated that both the caffeinated and non-caffeinated supplements may contribute to small increases in concentric force production in males (+5 to 20%, d = 0.2 to 0.4 relative to placebo), but not females.