General Dosage
6-8g L-citrulline daily, or 8g citrulline malate (2:1), or 300-500mg dietary nitrate from beetroot
Maximum dose: 10g L-citrulline daily (higher doses not well-studied)
Nitric Oxide Dosage Guide
Evidence:Strong
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Dosage Recommendations
General recommendation: 6-8g L-citrulline daily, or 8g citrulline malate (2:1), or 300-500mg dietary nitrate from beetroot
Timing: 30-60 minutes before exercise for performance; consistent daily dosing for blood pressure benefits
Dosage by Condition
Exercise performance
6-8g L-citrulline or 8g citrulline malate 30-60 min pre-workoutStrong
Blood pressure
6g L-citrulline daily or 300-500mg dietary nitrateStrong
Recovery
6g L-citrulline post-workoutModerate
Erectile function
1.5-3g L-citrulline dailyModerate
| Condition | Recommended Dose | Evidence |
|---|---|---|
| Exercise performance | 6-8g L-citrulline or 8g citrulline malate 30-60 min pre-workout | Strong |
| Blood pressure | 6g L-citrulline daily or 300-500mg dietary nitrate | Strong |
| Recovery | 6g L-citrulline post-workout | Moderate |
| Erectile function | 1.5-3g L-citrulline daily | Moderate |
Upper limit: 10g L-citrulline daily (higher doses not well-studied)
Timing & Absorption
30-60 minutes before exercise for performance; consistent daily dosing for blood pressure benefits
Can be taken with or without food.
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References
- RCTSchwedhelm E, Maas R, Freese R, Jung D, Lukacs Z, Jambrecina A, Spickler W, Schulze F, Boger RH (2008). Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. British Journal of Clinical Pharmacology. DOI PubMed
- Meta-analysisTrexler 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
- Meta-analysisSiervo M, Lara J, Ogbonmwan I, Mathers JC (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: a systematic review and meta-analysis. Journal of Nutrition. DOI PubMed
- RCTCormio L, De Siati M, Lorusso F, Selvaggio O, Mirabella L, Sanguedolce F, Carrieri G (2011). Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction. Urology. DOI PubMed
- Meta-analysisCampara K, Rodrigues P, Viero FT, da Silva B, et al. (2025). Nitric oxide as a biomarker for patients with endometriosis: a systematic review and meta-analysis.. Nitric oxide : biology and chemistry. DOI PubMed
- Zhou K, Xu W, Li D, Lao C, et al. (2025). Inhaled nitric oxide in preterm infants with respiratory disease: a systematic review and meta-analysis.. European journal of medical research. DOI PubMed
- Zinellu A, Tommasi S, Carru C, Sotgia S, et al. (2024). A systematic review and meta-analysis of nitric oxide-associated arginine metabolites in schizophrenia.. Translational psychiatry. DOI PubMed
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- Kuitunen I, Renko M (2024). Inhaled nitric oxide in acute bronchiolitis: A systematic review and meta-analysis.. Pediatric pulmonology. DOI PubMed
- Dahlan AF, Islam MA, Shukri NM, Abdullah B (2024). Nasal nitric oxide measurement in allergic rhinitis and non-allergic rhinitis: a meta-analysis.. Acta otorhinolaryngologica Italica : organo ufficiale della Societa italiana di otorinolaringologia e chirurgia cervico-facciale. DOI PubMed
- Zheng Y, Wu Q, Han S (2023). Inhaled nitric oxide in premature infants for preventing bronchopulmonary dysplasia: a meta-analysis.. BMC pediatrics. DOI PubMed