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meta analysis198 participants

Citrulline for Strength & Power: What the Meta-Analysis Shows

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A 2019 meta-analysis (12 studies, 198 participants) found citrulline supplementation was associated with a small but...

A 2019 meta-analysis (12 studies, 198 participants) found citrulline supplementation was associated with a small but significant benefit to high-intensity strength and power performance versus placebo (standardized mean difference 0.20). Studied doses were at least 3 g of citrulline (or about 8 g of citrulline malate) taken before exercise.

Key Findings

  • Across 12 studies (198 participants), acute citrulline supplementation was associated with a small but significant benefit to high-intensity strength and power performance (SMD 0.20; 95% CI 0.01–0.39).
  • Studied doses were at least 3 g of L-citrulline, or roughly 8 g of citrulline malate, taken about 30–60 minutes before exercise.
  • A separate meta-analysis found citrulline malate was associated with a modest increase in resistance-training repetitions.
  • The overall effect is small and based on acute (single-dose) study designs with modest total sample sizes.

Study Details

Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis
Trexler ET, Persky AM, Ryan ED, Schwartz TA, Stoner L, Smith-Ryan AE — Sports Medicine (2019)
Citrulline supplementation was associated with a small but significant benefit to high-intensity strength and power performance vs placebo (SMD 0.20).
198 participantsModerate

Practical Takeaway

Citrulline (as L-citrulline or citrulline malate) has been studied for supporting high-intensity strength and power and resistance-training volume, with a small but measurable effect. Studied pre-workout doses were about 3 g of L-citrulline or 8 g of citrulline malate, taken 30–60 minutes beforehand. Effects are modest and most evidence is from acute use, so set realistic expectations. This is general educational information, not personalized training or medical advice.

Summary

A meta-analysis found citrulline supplementation was associated with a small but significant benefit to high-intensity strength and power performance.

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Frequently Asked Questions

Does citrulline improve workout performance?

A meta-analysis found a small but significant benefit to high-intensity strength and power performance, and a separate analysis found citrulline malate was associated with a few more reps during strength training. The effect is modest rather than dramatic.

How much citrulline should I take, and when?

Studied doses were at least 3 g of L-citrulline or about 8 g of citrulline malate, taken roughly 30–60 minutes before exercise. Most studies looked at acute (single-dose) use before a session.

L-citrulline or citrulline malate — what's the difference?

Citrulline malate is L-citrulline combined with malic acid, so a given gram amount contains less citrulline than pure L-citrulline. That is why malate doses (≈8 g) are higher than L-citrulline doses (≈3 g) in studies.

Is citrulline safe?

Citrulline was well tolerated in the studies, with few side effects reported. As with any supplement, check with a clinician if you have a medical condition or take medications, particularly those affecting blood pressure.

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Supplement Guide

L-Citrulline

Bottom line: L-Citrulline 6 g/day raises nitric oxide more effectively than arginine — proven to improve exercise performance and reduce fatigue.

Condition Guide

Muscle Building

References

  1. Trexler ET, Persky AM, Ryan ED, Schwartz TA, Stoner L, Smith-Ryan AE (2019). Acute Effects of Citrulline Supplementation on High-Intensity Strength and Power Performance: A Systematic Review and Meta-Analysis. Sports Medicine. DOI PubMed
  2. Vårvik FT, Bjørnsen T, Gonzalez AM (2021). Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis. International Journal of Sport Nutrition and Exercise Metabolism. DOI PubMed