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SCORE
Citrulline malate
Muscular endurance · Blood flow
Tier 1 — Strong Evidence
What it is
Helps you do more reps before exhaustion and reduces post-workout soreness. Multiple trials confirm these endurance benefits for both strength and cardio exercise. Surprisingly, it raises blood arginine levels better than arginine supplements themselves. Very safe with an excellent tolerance profile. Take about 60 minutes before exercise.
Efficacy
3/5
Safety
5/5
Research
3/5
Onset
4/5
Cost
4/5
Drug-int.
5/5
Dose
8 g citrulline malate (2:1 form) or 6–8 g pure L-citrulline, 60 min before exercise
Time of day & tips
Take 60 min before exercise on an empty stomach or light meal for best results. Can be mixed in water or a pre-workout drink. No major drug or food interactions.
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