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
Citrulline Malate Dosage Guide
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
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
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Resistance training performance | 8 g pre-workout | Strong |
| Endurance performance | 6 g pre-workout | Moderate |
| Blood pressure support | 3-6 g L-citrulline daily | Moderate |
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.
References
- Pérez-Guisado J, Jakeman PM (2010). Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research. DOI PubMed
- Schwedhelm 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
- 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