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SupplementScience

Benefits of L-Citrulline

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

Evidence-Based Benefits

  • Exercise performance — Trexler et al. (2019, meta-analysis, 12 RCTs) found citrulline significantly improved high-intensity exercise performance (cycling and resistance exercise)
  • Arginine elevation — Schwedhelm et al. (2008, n=20) showed citrulline raises plasma arginine levels more effectively than equimolar arginine supplementation
  • Fatigue reduction — Pérez-Guisado & Jakeman (2010, n=41) found citrulline malate 8 g reduced bench press fatigue and post-exercise muscle soreness by 40%
  • Blood flow — citrulline-derived arginine is converted to nitric oxide by endothelial NOS, promoting vasodilation and improved exercise blood flow

What the Research Says

L-Citrulline has strong evidence as a nitric oxide booster and exercise performance enhancer. Its key advantage over arginine is bypassing first-pass liver metabolism, resulting in higher plasma arginine levels per gram consumed. Meta-analyses confirm performance benefits for high-intensity exercise. Citrulline malate (2:1) is the most popular pre-workout form, though pure L-citrulline is equally effective at lower doses.

Related Conditions

Exercise PerformanceBlood FlowCardiovascular Health
Full L-Citrulline Guide

References

  1. (). Acute effects of citrulline supplementation on high-intensity strength and power performance: a systematic review and meta-analysis. Sports Medicine. DOI
  2. (). Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. British Journal of Clinical Pharmacology. DOI