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Citrulline Malate (2:1)
Combines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
What the evidence says
Citrulline Malate appears to help in 3 of 4 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2009–2025 with a typical study size of 20 participants.
Based on 42 studies · 5 meta-analyses · 34 RCTs · 2,171 total participants
Confidence
HighWhat the studies found
By outcome
Citrulline Malate has an evidence score of 7.5/10 — strong evidence based on 41 indexed studies, including 4 meta-analyses. Combines citrulline for nitric oxide production with malic acid for ATP synthesis — reduces fatigue and enhances exercise endurance.
The commonly studied dose of Citrulline Malate is 6-8g citrulline malate pre-workout. Research points to an estimated optimal dose around 8g, with a minimum effective dose near 6g. Individual response varies — start low and adjust.
The best time to take Citrulline Malate is between meals. It can be taken on an empty stomach. L-citrulline is a non-proteinogenic amino acid that bypasses hepatic first-pass metabolism (unlike arginine) and is converted to arginine in the kidneys, providing sustained nitric oxide production.
Creatine
Likely helpsIncreases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
Arginine
Probably helpsPrimary substrate for nitric oxide production — dilates blood vessels to improve circulation, exercise performance, and cardiovascular health.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Citrulline Malate combines the amino acid L-citrulline with malic acid. L-citrulline converts to arginine in the kidneys, boosting nitric oxide production for better blood flow. Malic acid is involved in the citric acid cycle for ATP production. Together, they reduce muscle fatigue, improve endurance, and enhance the 'pump' during resistance training. The 2:1 ratio (2 parts citrulline to 1 part malate) is most common.
Converts to arginine, boosting NO
Accelerates ammonia removal
Malic acid supports energy production
How Citrulline Malate works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
6-8g citrulline malate pre-workout
Loading: Not required; acute dosing is effective
Can be taken without food
| Form | Type |
|---|---|
| 🧪Citrulline Malate 2:1 powder | Recommended |
| 💊L-Citrulline (pure, no malate) | Alternative |
| 💊Citrulline Malate 1:1 | Alternative |
2:1 ratio is most studied. Pure L-citrulline is also effective; adjust dose (3-6g pure vs 6-8g malate).
Compare Citrulline Malate vs L-Citrulline →Minimum: 1 weeks
Optimal: 4 weeks
Cycling: Not required
Note: Best taken before training for acute effects. Can also be sipped during workout. Not needed on rest days.
Meta-analysis showed small effect (SMD=0.196) with ~3 additional reps. Several individual studies showed mixed results including null findings. Effect appears inconsistent across different exercise modalities.
More reps and reduced fatigue
Improved vasodilation and blood flow
Less muscle soreness post-workout
Possible stomach discomfort at high doses
Well-studied for performance; one of the most effective pre-workout ingredients
May enhance hypotensive effects
Additive NO-boosting effects
Tip: Start with lower dose; take with light food
Citrulline Malate is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI discomfort. Use caution if any of these apply to you: Citrullinemia (rare genetic disorder); Severely low blood pressure.
BCAAs
Probably helpsLeucine, isoleucine, and valine metabolized directly in muscle tissue — support protein synthesis and reduce exercise fatigue.
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