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Lci6.0
L-Citrullin – Forschung
Hilft wahrscheinlich
57 begutachtete Studien
Was die Evidenz sagt
Hilft wahrscheinlich
L-Citrullin scheint in 8 von 10 Studien mit messbaren Effekten zu helfen — die Evidenz tendiert klar ins Positive.
Die meiste Evidenz stammt aus hochwertigen Meta-Analysen und randomisierten Studien, veröffentlicht 2010–2026 mit einer typischen Studiengröße von 33 Teilnehmenden.
Basierend auf 57 Studien · 9 Meta-Analysen · 31 RCTs · 888,406 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
8geholfen2unklar· 47 weitere ohne bewertete Effektdaten
Nach Outcome
Heart & blood pressureSenkt den Blutdruck durch anhaltende Stickstoffmonoxid-Produktion · 4-8 Wochen
Hilft wahrscheinlich52 Studien
Endurance & exercise performanceVerbesserte Ausdauer und reduzierte Ermüdung · 1-2 Wochen bei konsequenter Anwendung · Erhöht die NO-Verfügbarkeit und die Belastungstoleranz · 30-60 Minuten
Überwiegend Mechanismus / Beobachtung16 Studien
RecoveryBis zu 40 % Reduktion des Muskelkaters · 24-48 Stunden nach dem Training
Überwiegend Mechanismus / Beobachtung12 Studien
Muscle strength & powerKann die Leistung bei hohen Wiederholungszahlen verbessern · 1-2 Wochen
Überwiegend Mechanismus / Beobachtung11 Studien
Women's health
Hilft wahrscheinlich7 Studien
Glucose & metabolic
Überwiegend Mechanismus / Beobachtung5 Studien
Lean body mass & muscle growthKann die Leistung bei hohen Wiederholungszahlen verbessern · 1-2 Wochen
Überwiegend Mechanismus / Beobachtung5 Studien
Weight management
Überwiegend Mechanismus / Beobachtung5 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung4 Studien
Cholesterol & lipidsSenkt den Blutdruck durch anhaltende Stickstoffmonoxid-Produktion · 4-8 Wochen
Überwiegend Mechanismus / Beobachtung3 Studien
Men's vitalityVerbesserte erektile Funktion durch Stickstoffmonoxid · 2-4 Wochen
Zu wenige bewertete Studien2 Studien
Safety profile
Zu wenige bewertete Studien2 Studien
Inflammation
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 33 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
57%
über Studien hinweg
Untersuchte Personen
888k
typische Studie: 33 Personen
Stärkste Designs
40
9 gepoolt, 31 randomisiert
Zeigte Nutzen
70%
7/10 Studien
Wie lange Studien liefen
1–4 Wochen
4
1–3 Monate
5
Untersuchte Populationen
General population2
Hypertensive postmenopausal women2
Athletes/exercising individuals1
Middle-aged and elderly individuals1
Aktives Forschungsgebiet
49 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
201020182026
1Oxidative stress after exerciseMeta-AnalyseCited 3×n=1,080 · large study2023
In conclusion, our systematic review and meta-analysis found that L-Citrulline and L-Arginine did not influence inflammatory biomarkers and oxidative stress after exercise.
Porto AA et al. · Nutrients (2023)
Kein klarer Effekt
← SchlechterKein EffektBesser →
Could be chance
We observed no difference between pre- vs. post-exercise for oxidative stress (subtotal = -0.21 [CI: -0.56, 0.14], p = 0.24, and heterogeneity = 0%.
In the sub-group "L-Arginine" we found a subtotal = -0.29 [-0.71, 0.12], p = 0.16, and heterogeneity = 0%.
No differences were observed between groups (p = 0.47), and I² = 0%) or in antioxidant activity (subtotal = -0.28 [-1.65, 1.08], p = 0.68, and heterogeneity = 0%).
3Systolic blood pressureMeta-AnalyseCited 2×n=415 · medium study2025
l-citrulline supplementation and watermelon intake overall lowered BP in middle-aged and elderly individuals.
Luo P et al. · Clinical nutrition ESPEN (2025)
Spürbar Nutzen
← SchlechterKein EffektBesser →
Likely real
The results indicate that l-citrulline supplementation and watermelon intake significantly reduced SBP (-4.02 mmHg [95 % CI: -6.54 to -1.50], P = 0.002) and DBP (-2.54 mmHg [95 % CI: -4.27 to -0.81], P = 0.004) in the elderly.
Subgroup analysis showed that the combined supplementation of l-citrulline and l-arginine significantly decreased SBP (-10.44 mmHg [95 % CI: -13.57 to -7.31], P < 0.00001) and DBP (-4.86 mmHg [95 % CI: -7.93 to -1.79], P = 0.002) in this population.
l-citrulline supplementation and watermelon intake overall lowered BP in middle-aged and elderly individuals.
CIT supplementation appears to have no overall effect on body composition.
Ashtary-Larky D et al. · Nutrients (2025)
Overall, CIT supplementation had no substantial effects on body mass index (BMI), body weight, fat mass (FM), waist circumference (WC), body fat percentage (BFP), and fat-free mass (FFM).
Interventions lasting 3 to 8 weeks were associated with a significant increase in FFM.
CIT supplementation appears to have no overall effect on body composition.
6Post-exercise rating of perceived exertionMeta-AnalyseCited 33×n=206 · medium study2020
Citrulline supplements significantly reduced post-exercise RPE and muscle soreness without affecting blood lactate levels.
Rhim HC et al. · Journal of sport and health science (2020)
Likely real
Citrulline supplementation significantly reduced RPE (n = 7, p = 0.03) and muscle soreness 24-h and 48-h after post-exercise (n = 7, p = 0.04; n = 6, p = 0.25, respectively).
However, citrulline supplementation did not significantly reduce muscle soreness 72-h post-exercise (n = 4, p = 0.62) or lower blood lactate levels (n = 8, p = 0.17).
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.
10Physical performanceSystematische ÜbersichtCited 11×n=19 · very small study2019
However, there is not enough evidence to establish a beneficial L-citr dosage for physical performance.
Huerta Ojeda Á et al. · Nutricion hospitalaria (2019)
All articles using a supplementation protocol with these amino acids, separately or in groups, were selected.
Results: a total of 38 articles were found, which were stratified according to the established protocol: a) supplementation with L-arg (n = 19); b) supplementation with L-arg and L-citr (n = 1); and c) supplementation with L-citr (n = 18), whether of short or prolonged duration.
Conclusion: there is evidence that L-citr works better as ergogenic than L-arg does on physical performance, since L-citr showed a positive effect on the rate of perceived exertion and muscular pain, in addition to a decrease in lactate concentrations and time in maximum tests.
11Cardioprotective health effectsSystematische Übersicht2025
The generation of endogenous NO then causes positive biochemical, hemodynamic, and vascular effects, remodeling the physio-pathological conditions of those adults that present risk factors for cardiovascular diseases.
Baião DDS, da Silva DVT, Paschoalin VMF. · Nutrients (2025)
By enhancing circulating L-arginine, L-citrulline indirectly improves the synthesis and bioavailability of nitric oxide, promoting smooth muscle vasodilation.
The beneficial effects of oral L-citrulline ingestion through watermelon require additional evidence, but it has already been demonstrated that it does not undergo hepatic metabolism, instead being transported to the kidneys to participate in de novo L-arginine synthesis.
The generation of endogenous NO then causes positive biochemical, hemodynamic, and vascular effects, remodeling the physio-pathological conditions of those adults that present risk factors for cardiovascular diseases.
12pre-eclampsia preventionMeta-Analysen=2,028 · very large study2025
More trials are needed to determine the optimal dose and time to commence supplementation and support clinical decision-making.
Makama M, McDougall ARA, Cao J, Mills K, Nguyen PY, Hastie R, Ammerdorffer A, Gülmezoglu AM, Vogel JP. · BJOG : an international journal of obstetrics and gynaecology (2025)
Groß Nutzen
← SchlechterKein EffektBesser →
In prevention trials, L-arginine was associated with a reduced risk of pre-eclampsia (relative risk [RR] 0.52; 95% confidence interval [CI], 0.35, 0.78; low-certainty evidence, four trials) and severe pre-eclampsia (RR 0.23; 95% CI, 0.09, 0.55; low-certainty evidence, three trials).
In treatment trials, L-arginine may reduce mean systolic blood pressure (MD -5.64 mmHg; 95% CI, -10.66, -0.62; very low-certainty evidence, three trials) and fetal growth restriction (RR 0.46; 95% CI, 0.26, 0.81; low-certainty evidence, two trials).
Only one study (36 women) examined L-citrulline and reported no effect on pre-eclampsia or blood pressure.
By bridging mechanistic insights with translational challenges, this work aims to guide future research toward sustainable nutraceutical production.
Lv X, Chen C, Liang Y, Song Y, Liu J, Chen W, Li H. · Nutrients (2025)
However, while these compounds show promise, evidence is predominantly from animal and cell studies, with limited long-term human data on efficacy and safety.
Potential side effects, dosing limitations, and sourcing challenges are discussed.
This review emphasizes the need for cautious interpretation of their benefits, acknowledging that while promising, some effects, such as those on muscle protein synthesis, require further validation compared to established nutrients like branched-chain amino acids.
This trial was registered at ClinicalTrials.gov (No. NCT05183893).
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.
This trial was registered at ClinicalTrials.gov (No. NCT05183893).
15Upper body muscular enduranceRCTCited 1×n=33 · small study2025
Chronic citrulline supplementation seems to enhance upper body muscular endurance and post-exercise NOX response to RT, but there is no apparent difference between LC and CM in these aspects.
Bayat D et al. · Journal of the International Society of Sports Nutrition (2025)
Chronic citrulline supplementation seems to enhance upper body muscular endurance and post-exercise NOX response to RT, but there is no apparent difference between LC and CM in these aspects.
16Basketball players' performanceRCTCited 9×n=8 · very small study2025
Our findings indicate that short-term supplementation with Cr, BA, and L-Cit, as well as a combination of them during SSIT, can significantly improve the physical and physiological performance of basketball players compared to a PL.
Li M et al. · International journal of sports physiology and performance (2025)
Borderline
All training groups (Cr, BA, L-Cit, combined, and PL) showed significant improvements in physical and physiological performance over the 4-week intervention (P < .05).
17Athletic performance and vasodilationRCTCited 1×2025
Given the small sample size, this study serves as a pilot, and further research is needed to validate these findings on a larger scale.
Mollace R et al. · Nutrients (2025)
No harmful adverse effects were observed.
Max supplementation, providing beneficial effects on the antioxidant state and preserving the vascular endothelium might be a supplementation strategy to improve athletic performance and potentiate results.
Given the small sample size, this study serves as a pilot, and further research is needed to validate these findings on a larger scale.
18Glucose homeostasis in type 2 diabetesRCTCited 25×n=54 · small study2021
In conclusion, L-citrulline supplementation might improve glucose homeostasis, some lipid factors and inflammatory markers in overweight and obese patients with T2D.
Azizi S et al. · Phytotherapy research : PTR (2021)
Moreover, no significant inter- and intra-group changes were observed for dietary intakes, anthropometric indices, total and low-density lipoprotein cholesterol levels (p > .05).
In conclusion, L-citrulline supplementation might improve glucose homeostasis, some lipid factors and inflammatory markers in overweight and obese patients with T2D.
The combination of BCAAs, L-citrulline, and A-GPC used in this study improves cycling performance and may be useful for individuals seeking to improve athletic performance, particularly in disciplines requiring lower body muscular strength and endurance.
Harrington RN · Journal of the International Society of Sports Nutrition (2023)
With the test supplement, there was an average increase in TT peak power of 11% and an average increase in time to fatigue of 36.2% in the HIEC test compared to the placebo.
There was no significant improvement in time to completion, average power, OMNI rating of perceived exertion, or VAS responses on perceived exertion in the TT test and no significant improvement in VAS measures of perceived exertion in the HIEC test.
The combination of BCAAs, L-citrulline, and A-GPC used in this study improves cycling performance and may be useful for individuals seeking to improve athletic performance, particularly in disciplines requiring lower body muscular strength and endurance.
L-citrulline had no effect on diastolic BP (L-citrulline: - 1.82 95% CI (- 5.86, 2.22) vs placebo: - 5.00 95% CI (- 12.76, 2.76)), uterine artery Doppler or angiogenic biomarkers.
Ormesher L et al. · Reproductive sciences (Thousand Oaks, Calif.) (2024)
Kein klarer Effekt
← SchlechterKein EffektBesser →
L-citrulline had no effect on diastolic BP (L-citrulline: - 1.82 95% CI (- 5.86, 2.22) vs placebo: - 5.00 95% CI (- 12.76, 2.76)), uterine artery Doppler or angiogenic biomarkers.
Although there was no effect on BP, retrospectively, this study was underpowered to detect BP changes < 9 mmHg, limiting the conclusions about biological effects.