What are citrulline's benefits?

In short: 

  • increased pump
  • increased performance and endurance
  • increased power output
  • reduced fatigue
  • increased recovery
  • improved cardiovascular health


To supplement L-citrulline to enhance sports performance, take 6,000 – 8,000 mg of citrulline malate about an hour before exercise. 


Bailey SJ, Blackwell JR, Lord T, Vanhatalo A, Winyard PG, Jones AM. l-Citrulline supplementation improves O2 uptake kinetics and high-intensity exercise performance in humans. J Appl Physiol (1985). 2015 Aug 15;119(4):385-95. doi: 10.1152/japplphysiol.00192.2014. Epub 2015 May 28. PMID: 26023227.

Rogers, J.M., Gills, J. & Gray, M. Acute effects of Nitrosigine® and citrulline malate on vasodilation in young adults. J Int Soc Sports Nutr 17, 12 (2020). https://doi.org/10.1186/s12970-020-00343-y

"Citrulline," Examine.com, published on 20 October 2014, last updated on 21 January 2022https://examine.com/supplements/citrulline/