20/12/2025
Benefits of citruline malate
Citrulline malate is mainly used to support exercise performance and blood flow, with evidence for reduced fatigue and better high‑intensity training output.
# # What it is
- Citrulline malate combines the amino acid **citrulline** with malate (from the Krebs energy cycle), usually in a 2:1 ratio (citrulline:malate).[1][3]
- Citrulline is converted in the kidneys to arginine, which increases nitric oxide (NO) production and blood vessel dilation.
# # Exercise performance benefits
- Several studies show that 6–8 g of citrulline malate taken before training can increase reps to failure in resistance exercises and delay fatigue.[1][2]
- In high‑intensity and sprint‑type sports, short‑term use (for example 8 g/day for 3 days) has been reported to maintain sprint performance and reduce performance drop‑off.
# # Mechanisms (how it works)
- Increased NO from higher arginine levels can improve blood flow to working muscles, which may enhance oxygen delivery and waste removal.[4][8]
- CM may also support aerobic energy production and help buffer ammonia, which is associated with fatigue during intense exercise.[1][9]
# # Recovery and fatigue
- Trials report lower perceived exertion and muscle fatigue when CM is used before repeated high‑intensity or resistance sessions.[10][11]
- Some evidence suggests less decline in performance across multiple sets or sprints, which is useful for CrossFit‑style or HIIT training.
# # Other possible health effects
- L‑citrulline in general has been studied for potential benefits on blood pressure and endothelial function by improving vascular dilation.[13][14]
- Early research also explores roles in blood sugar regulation and metabolic health, but results are still mixed and not conclusive.
# # Dosage and safety
- Common sports doses: 6–8 g citrulline malate about 30–60 minutes before exercise; some protocols use 6–8 g daily for several days leading into events.[1][15]
- L‑citrulline alone has been used safely in doses of about 1.5–6 g/day for up to 2 months, and single doses up to 10–15 g show few serious side effects in studies.
# # Side effects and cautions
- Most people tolerate CM well; possible side effects include mild stomach discomfort, heartburn, or GI upset at higher doses.
- People with low blood pressure, cardiovascular disease, or those taking blood pressure or erectile‑dysfunction medications should consult a doctor before using NO‑boosting supplements.
