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Citrulline Malate Dosage Guide

Evidence:Strong
·

This content is for informational purposes only and does not constitute medical advice. Statements about dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary — consult your healthcare provider before starting any supplement. Full disclaimer

General Dosage

6-8 g citrulline malate (2:1 ratio) taken 40-60 minutes before exercise

Maximum dose: 10 g citrulline malate per day; higher doses may cause GI discomfort

Dosage Recommendations

General recommendation: 6-8 g citrulline malate (2:1 ratio) taken 40-60 minutes before exercise

Timing: Take 40-60 minutes before exercise on an empty or light stomach

Dosage by Condition

Resistance training performance
8 g pre-workoutStrong
Endurance performance
6 g pre-workoutModerate
Blood pressure support
3-6 g L-citrulline dailyModerate

Upper limit: 10 g citrulline malate per day; higher doses may cause GI discomfort

Timing & Absorption

Take 40-60 minutes before exercise on an empty or light stomach

Can be taken with or without food.

Full Citrulline Malate Guide

References

  1. RCTPérez-Guisado J, Jakeman PM (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research. DOI PubMed
  2. RCTSchwedhelm E, Maas R, Freese R, et al. (2008). Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine. British Journal of Clinical Pharmacology. DOI PubMed
  3. Suzuki T, Morita M, Kobayashi Y, Kamimura A (2016). Oral L-citrulline supplementation enhances cycling time trial performance. Journal of the International Society of Sports Nutrition. DOI PubMed
  4. Meta-analysisAguiar AF, Casonatto J (2022). Effects of Citrulline Malate Supplementation on Muscle Strength in Resistance-Trained Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. Journal of dietary supplements. DOI PubMed
  5. Meta-analysisVårvik 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
  6. Ramírez-Munera M, Arcusa R, López-Román FJ, Ávila-Gandía V, et al. (2025). Impact of Chronic Nitrate and Citrulline Malate Supplementation on Performance and Recovery in Spanish Professional Female Soccer Players: A Randomized Controlled Trial.. Nutrients. DOI PubMed
  7. Selvaraj S, Petridis L, Majtényi H, Bartha H, et al. (2025). Acute effects of combined supplementation of L-arginine and citrulline malate on aerobic, anaerobic, and CrossFit exercise performance.. Scientific reports. DOI PubMed
Show 5 more references
  1. Martín-Olmedo JJ, Miras-Moreno S, Cuadra-Montes K, García-Ramos A, et al. (2025). Malate or Not? Acute Effects of L-Citrulline Versus Citrulline Malate on Neuromuscular Performance in Young, Trained Adults: A Randomized, Double-Blind, Placebo-Controlled Crossover Trial.. International journal of sport nutrition and exercise metabolism. DOI PubMed
  2. Devrim-Lanpir A, Ihász F, Demcsik M, Horváth AC, et al. (2024). Effects of Acute Citrulline Malate Supplementation on CrossFit® Exercise Performance: A Randomized, Double-Blind, Placebo-Controlled, Cross-Over Study.. Nutrients. DOI PubMed
  3. Faria VS, Egan B (2024). Effects of 3 days of citrulline malate supplementation on short-duration repeated sprint running performance in male team sport athletes.. European journal of sport science. DOI PubMed
  4. Domingues V, Cavalari JV, Grandolfi K, Aguiar AF, et al. (2024). Acute Effects of Citrulline Malate Supplementation on Nocturnal Blood Pressure Dipping After Exercise in Hypertensive Patients: A Randomized, Placebo-Controlled Trial.. Journal of dietary supplements. DOI PubMed
  5. Douligeris A, Methenitis S, Lazou A, Panayiotou G, et al. (2023). The Effect of Acute Pre-Workout Supplement Ingestion on Basketball-Specific Performance of Well-Trained Athletes.. Nutrients. DOI PubMed