Citrulline Malate
Updated: 2025-10-07
💪 Overview
Citrulline malate is an amino acid derived from watermelon 🍉.
Once in the body, it is converted into arginine, which boosts the production of nitric oxide (NO) — a key molecule for vasodilation.
This process enhances blood circulation, physical endurance, and provides natural support for erectile function.
It also acts as a metabolic buffer, reducing ammonia buildup and delaying muscle fatigue.
🔬 What the Evidence Shows
| Domain | Level of Evidence | Observed Effects |
|---|---|---|
| Endurance & performance | High | Improves exercise tolerance and reduces muscle fatigue. |
| Erectile function & libido | Moderate | Positive effects on rigidity and duration in mild erectile dysfunction. |
| Circulation & nitric oxide | Moderate to high | Increases NO levels and tissue perfusion. |
| Recovery | Moderate | Reduces post-exercise muscle soreness. |
Overall level: Moderate to high for circulation and performance, moderate for erectile support.
⚙️ Mechanism of Action
- Citrulline → Arginine → Nitric Oxide (NO): stimulates endothelial vasodilation.
- NO increases blood flow to muscles and genital tissues.
- The malate component supports mitochondrial energy production via the Krebs cycle.
- Helps reduce fatigue and improve post-exercise recovery.
💊 Dosage & Forms
| Form | Typical Dose | Timing | Notes |
|---|---|---|---|
| Citrulline malate (2:1) | 6–8 g/day | 30–45 min before exercise | Enhances endurance and muscle pump. |
| Pure L-citrulline | 3–5 g/day | Morning or before sexual activity | Boosts circulation and libido. |
| Continuous use | 3–6 g/day | Daily | Supports vascular and metabolic function. |
💡 Tip: Take on an empty stomach to maximize NO conversion efficiency.
🔗 Useful Synergies
| Combination | Effect |
|---|---|
| Citrulline + Arginine | Amplifies NO production for stronger vasodilation. |
| Citrulline + Pycnogenol | Clinically shown to support erectile function. |
| Citrulline + Ginseng | Boosts libido and sexual energy. |
| Citrulline + Magnesium | Enhances vascular relaxation. |
🟢 Proven Effects
- Improves blood flow and muscle congestion.
- Reduces fatigue and enhances endurance.
- Supports mild erectile function.
- Promotes faster recovery and metabolic balance post-exercise.
🟡 Still Under Investigation
- Erectile effects vary depending on the cause (vascular vs psychological).
- No proven effect on testosterone levels.
- Optimal performance effect typically seen at doses above 6 g/day (2:1 ratio).
🔴 What It Does Not Do
- Not a medication for severe erectile dysfunction.
- Does not replace exercise or cardiovascular health habits.
- Has no direct hormonal effect on testosterone.
⚠️ Risks & Interactions
- Consult your doctor if you take blood pressure, nitrate, or heart medications.
- May cause mild digestive discomfort at high doses.
- Avoid combining with vasodilator drugs without medical supervision.
- Works synergistically with arginine, pycnogenol, and ginseng, but doses should be monitored.
✅ Quality Tips
- Choose certified 2:1 ratio (citrulline:malate) products with no additives.
- Avoid pre-workout blends that contain excessive caffeine or stimulants.
- Combine with a balanced lifestyle: exercise, hydration, and stress management for optimal vascular support.
📚 References
⚠️ Educational information. Always seek professional advice.