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Citrulline Malate

The label says 6g. How much is actually L-citrulline? Usually far less.

EFFECTIVE DOSE
6–8 g of L-citrulline (not 'citrulline malate') 45–60 min pre-training
TIMING
45–60 min pre-training on an empty-ish stomach

HOW IT WORKS

L-citrulline is converted to L-arginine in the kidneys, raising plasma arginine and nitric-oxide precursors more effectively than arginine itself.

WHAT THE EVIDENCE SUPPORTS

  • Modest reps-to-failure improvements in some trials
  • Reduced next-day soreness in a few studies

WHAT TO LOOK OUT FOR

  • THE RATIO SCAM: '6 g citrulline malate' at a 1:1 ratio is 3 g L-citrulline. At 2:1 it's 4 g. Neither hits the studied dose.
  • Some brands list 'citrulline malate 2:1' meaning 2 parts citrulline to 1 part malate — others flip it. Always compute grams of pure L-citrulline.
  • Pure L-citrulline is cheaper per effective gram than most 'malate' blends.

SIDE EFFECTS

  • GI upset at higher doses

STACKING

Fine with caffeine, creatine, beta-alanine.

SOURCES

Reviewed 11/1/2025 · Brawn Supplement Reviewer

Educational content. Not medical advice. Talk to a licensed professional before starting any supplement, especially if you take medications or have a medical condition.