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PERFORMANCE & RECOVERY

L-Citrulline Malate

Pumps · endurance · recovery

STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

L-Citrulline Malate: Pumps · endurance · recovery. Converts to arginine more efficiently than supplemental arginine itself. Boosts nitric oxide, training volume, and reduces next-day soreness. Standard dose 6 g, taken in the pre-workout, about $16/month. Evidence rating: strong evidence.

What is L-Citrulline Malate?

L-Citrulline is a non-essential amino acid that the body converts to L-arginine, the direct precursor to nitric oxide. Counterintuitively, supplemental citrulline raises plasma arginine levels more effectively than arginine itself, because it bypasses first-pass metabolism in the gut and liver. The malate form pairs citrulline with malic acid, which supports the Krebs cycle and may further enhance exercise capacity. Research demonstrates increased blood flow, reduced perceived exertion, greater training volume, and lower next-day muscle soreness. The standard ergogenic dose is 6-8 g taken 45-60 minutes before training.

WHY IT MATTERS

Converts to arginine more efficiently than supplemental arginine itself. Boosts nitric oxide, training volume, and reduces next-day soreness.

Natural food sources

Where possible, get L-Citrulline Malate from whole foods first. Common dietary sources include:

WatermelonCucumberPumpkinSquash

Where to buy

NOW Foods L-Citrulline Pure Powder
RECOMMENDED
NOW Foods, L-Citrulline Malate
6 g · Pre-workout · ~$16/month

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Stacks that include L-Citrulline Malate

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The Athletic Performance Stack
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Interactions

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Common questions

What is L-Citrulline Malate?
L-Citrulline is a non-essential amino acid that the body converts to L-arginine, the direct precursor to nitric oxide. Counterintuitively, supplemental citrulline raises plasma arginine levels more effectively than arginine itself, because it bypasses first-pass metabolism in the gut and liver. The malate form pairs citrulline with malic acid, which supports the Krebs cycle and may further enhance exercise capacity. Research demonstrates increased blood flow, reduced perceived exertion, greater training volume, and lower next-day muscle soreness. The standard ergogenic dose is 6-8 g taken 45-60 minutes before training.
What is L-Citrulline Malate used for?
Pumps · endurance · recovery. Converts to arginine more efficiently than supplemental arginine itself. Boosts nitric oxide, training volume, and reduces next-day soreness.
What is the standard dose of L-Citrulline Malate?
6 g, typically taken in the pre-workout. Approximate cost is $16 per month.
How strong is the evidence for L-Citrulline Malate?
Strong evidence for its primary uses. See the full study list on the research page.

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