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Lci6.0
L-Citrullin – Forschung
Hilft wahrscheinlich
163 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 1991–2026 mit einer typischen Studiengröße von 25 Teilnehmenden.
Basierend auf 163 Studien · 15 Meta-Analysen · 125 RCTs · 888,143 Teilnehmende insgesamt
Konfidenz
Hohe Konfidenz
Was die Studien gefunden haben
8geholfen2unklar· 153 weitere ohne bewertete Effektdaten
Nach Outcome
Heart & blood pressureSenkt den Blutdruck durch anhaltende Stickstoffmonoxid-Produktion · 4-8 Wochen
Hilft wahrscheinlich110 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 / Beobachtung40 Studien
Women's health
Hilft wahrscheinlich18 Studien
Muscle strength & powerKann die Leistung bei hohen Wiederholungszahlen verbessern · 1-2 Wochen
Überwiegend Mechanismus / Beobachtung15 Studien
RecoveryBis zu 40 % Reduktion des Muskelkaters · 24-48 Stunden nach dem Training
Überwiegend Mechanismus / Beobachtung15 Studien
Lean body mass & muscle growthKann die Leistung bei hohen Wiederholungszahlen verbessern · 1-2 Wochen
Überwiegend Mechanismus / Beobachtung9 Studien
Glucose & metabolic
Überwiegend Mechanismus / Beobachtung8 Studien
Therapeutic & clinical
Überwiegend Mechanismus / Beobachtung8 Studien
Weight management
Überwiegend Mechanismus / Beobachtung7 Studien
Cholesterol & lipidsSenkt den Blutdruck durch anhaltende Stickstoffmonoxid-Produktion · 4-8 Wochen
Überwiegend Mechanismus / Beobachtung3 Studien
Safety profile
Überwiegend Mechanismus / Beobachtung3 Studien
Inflammation
Zu wenige bewertete Studien1 Studie
Men's vitalityVerbesserte erektile Funktion durch Stickstoffmonoxid · 2-4 Wochen
Zu wenige bewertete Studien1 Studie
In Zahlen
Aus 30 Studien mit messbaren Effekten gezogen
Wahrscheinlich echte Effekte
54%
über Studien hinweg
Untersuchte Personen
888k
typische Studie: 25 Personen
Stärkste Designs
140
15 gepoolt, 125 randomisiert
Zeigte Nutzen
70%
7/10 Studien
Wie lange Studien liefen
1–4 Wochen
3
1–3 Monate
4
Untersuchte Populationen
Athletes/exercising individuals3
Hypertensive postmenopausal women2
Diverse populations1
Middle-aged and elderly individuals1
Aktives Forschungsgebiet
76 Studien in den letzten 5 Jahren · Neueste Meta-Analyse: 2026
199120082026
1Oxidative stress after exerciseMeta-Analysen=1,080 · large study2023
Einfach gesagt: 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-Analysen=415 · medium study2025
Einfach gesagt: 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.
Einfach gesagt: 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.
12Post-exercise rating of perceived exertionMeta-Analysen=206 · medium study2020
Einfach gesagt: 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).
Einfach gesagt: Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.
d'Unienville NMA et al. · Journal of the International Society of Sports Nutrition (2021)
Kaum spürbar Nutzen
← SchlechterKein EffektBesser →
Could be chance
No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
Foods rich in polyphenols and nitrate provide trivial benefits for endurance exercise performance, although these effects may be food dependent.
Highly trained endurance athletes do not appear to benefit from consuming nitrate-rich foods but may benefit from polyphenol consumption.
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.
16Physical performanceSystematische Übersichtn=19 · very small study2019
Einfach gesagt: 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.
Einfach gesagt: 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.
18pre-eclampsia preventionMeta-Analysen=2,028 · very large study2025
Einfach gesagt: 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.