Citrulline Malate (CM) is a compound combining the non-essential amino acid L-Citrulline and the organic salt malate. CM works primarily by increasing the body’s production of nitric oxide, a molecule that helps widen blood vessels, thereby improving blood flow and oxygen delivery to working muscles. The supplemental form is concentrated to provide ergogenic benefits. Understanding the correct daily intake is necessary to maximize these effects while avoiding potential discomfort.
Citrulline Malate Versus L-Citrulline
Determining the correct dose requires recognizing the difference between L-Citrulline and Citrulline Malate. L-Citrulline is the pure amino acid that serves as the active performance-enhancing ingredient. Citrulline Malate is L-Citrulline chemically bonded to malic acid, an intermediate in the body’s energy-producing cycle.
The addition of malic acid means that Citrulline Malate powder is heavier than the pure L-Citrulline it contains. Most commercially available CM uses a 2:1 ratio, meaning two grams are L-Citrulline and one gram is malic acid for every three grams of powder. This ratio is important because performance benefits are driven by the L-Citrulline content.
For example, a standard eight-gram scoop of Citrulline Malate (2:1 ratio) only delivers approximately 5.3 grams of the active L-Citrulline. Therefore, when calculating intake, one must account for the weight of the malic acid to ensure an effective dose of the amino acid is consumed.
Standard Dosage Protocols for Performance
The optimal intake of Citrulline Malate for enhancing exercise performance falls within a specific daily range. The necessary therapeutic dose for ergogenic benefits is between six and eight grams of Citrulline Malate powder. This range delivers the equivalent of four to six grams of pure L-Citrulline, the amount needed to significantly elevate plasma arginine levels.
This dosage improves muscular endurance, reduces fatigue, and increases the number of repetitions completed during resistance training. A lower dose of three grams may offer minor benefits, but it is unlikely to reach the threshold required for pronounced effects. A single acute dose is sufficient to observe the performance benefits.
To maximize the effect, consume the supplement approximately 30 to 60 minutes before exercise. This timing allows L-Citrulline to be absorbed and converted to L-arginine, producing nitric oxide and reaching peak concentrations as the workout begins. CM is effective as an acute, pre-workout supplement and does not require a loading phase. Doses higher than eight grams do not provide significantly greater performance improvements, suggesting a plateau in efficacy.
Safety and Administration Considerations
Citrulline Malate is safe and well-tolerated when consumed at the recommended doses for performance enhancement. The most common adverse effects are related to the digestive system, particularly when large amounts are consumed in a single serving. These reactions can include mild stomach discomfort or episodes of diarrhea.
Most individuals can tolerate up to 10 grams of Citrulline Malate powder without experiencing significant side effects. However, consuming single doses exceeding this amount significantly increases the risk of gastrointestinal issues. To mitigate potential stomach upset, mix the powder with a larger volume of water and consume it slowly rather than all at once.
Individuals with pre-existing health conditions or those taking certain medications should consult a healthcare provider before beginning supplementation. Since Citrulline Malate increases nitric oxide and lowers blood pressure, it may interact with prescription drugs. These include blood pressure medications, nitrates, and certain erectile dysfunction treatments.