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CM7.5
Citrulline Malate Research
Likely helpsHigh safety
42 peer-reviewed studies
What the evidence says
Likely helps
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
High
What the studies found
3helped1unclear· 38 more without graded effect data
By outcome
Endurance & exercise performanceEnhanced aerobic and anaerobic performance · Acute · Boosts NO and reduces fatigue across rep schemes · 30-60 minutes
Small effect size of 0.20 for strength and power outcomes.
Trexler ET et al. · Journal of the International Society of Sports Nutrition (2019)
12 studies with 198 participants analyzed
Small but potentially meaningful effect
May be relevant for elite athletes
4Muscle strengthMeta-AnalysisCited 9×2022
Accordingly, our findings suggest that citrulline malate supplementation does not improve muscle strength in healthy and resistance-trained individuals (PROSPERO registration number: CRD42020159338).
Aguiar AF et al. · Journal of dietary supplements (2022)
No clear effect
← WorseNo effectBetter →
We did not observe an overall effect favoring citrulline-malate supplementation (SMD95% = 0.13 [-0.21; 0.46]).
Considering the lower (SMD95% = 0.06 [-0.47; 0.60]) and upper (SMD95% = 0.17 [-0.26; 0.60]) limbs, a non-significant overall effect was identified.
The mean effects were similar for "limbs" (upper vs lower) [p = 0.763].
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.
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.
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.
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).
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).
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.
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)
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.
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.
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.
Additional research is needed to identify timing efficacy of CM to increase sport performance during each phase of the menstrual cycle.
Gills JL et al. · Journal of strength and conditioning research (2023)
Nineteen women (23.5 ± 3.1 years; 164.8 ± 7.0 cm; 61.9 ± 27.4 kg; 28.8 ± 8.1% body fat) completed 2 randomized, double-blind, crossover trials consuming CM (8 g CM + 12 g dextrose) or placebo (12 g dextrose).
No significant differences were identified between trials for peak torque production ( p = 0.69 ) or total work ( p = 0.33) completed during the 50RP.
CM increased total work completed during the 5RP, but provided no ergogenic benefit during the 50RP in recreationally active menstruating women.
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.
These results indicate that MIPS supplementation is less ergogenic and cost effective than caffeine alone.
Kruszewski M et al. · Nutrients (2022)
In a cross-over manner, they participated in two sessions where they were blinded to the order of supplementation they were given: either a MIPS including caffeine or caffeine alone.
They completed the bench press strength endurance test with pre- and post-training psychological assessments containing FS, FAS and sRPE.
Bench press repetition volume was greater after anhydrous caffeine than MIPS supplementation with no difference in psychological measures.