L-Citrulline Malate
An amino acid compound that can boost nitric oxide production and enhance athletic performance.
Also known as: Citrulline Malate
Overview
L-citrulline malate is a compound that consists of the amino acid L-citrulline and malate, an organic salt. It is a popular supplement among athletes and fitness enthusiasts for its potential to improve exercise performance and reduce muscle soreness. L-citrulline is converted to L-arginine in the kidneys, which then leads to an increase in nitric oxide production. Nitric oxide helps to relax blood vessels and improve blood flow, which can deliver more oxygen and nutrients to the muscles during exercise. Malate is involved in the Krebs cycle, which is the process by which the body generates energy. By combining these two compounds, L-citrulline malate is thought to have a synergistic effect on athletic performance.
Key Benefits
Enhances Athletic Performance
Can help to improve strength, power, and endurance during exercise.
Reduces Muscle Soreness
May help to reduce muscle soreness and fatigue after a workout.
Boosts Nitric Oxide Production
Increases the production of nitric oxide, which can improve blood flow and nutrient delivery to the muscles.
Dosage & How to Take
The recommended dosage of L-citrulline malate is typically higher than that of L-citrulline alone, due to the addition of malate.
| Purpose | Dose | Notes |
|---|---|---|
| Athletic Performance | 6-8 grams per day | Taken 30-60 minutes before exercise. |
| General Health | 3-5 grams per day | Can be taken in divided doses. |
Best Time to Take
Best taken 30-60 minutes before exercise for performance benefits.
With or Without Food
Can be taken with or without food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Powder | High | Easy to mix with water or other beverages | The most common and cost-effective form. |
| Capsules | High | Convenient for on-the-go use | May be more expensive than powder. |
Side Effects & Safety
Common
- Stomach discomfort (at high doses)
Rare
- None reported
Contraindications
- None known.
Interactions
May increase the effects of these medications, leading to a drop in blood pressure.
May increase the effects of these medications.
Scientific Research
The effects of citrulline malate on athletic performance
A review of studies found that citrulline malate can improve exercise performance and reduce muscle soreness.
Citrulline malate and nitric oxide production
Research has shown that citrulline malate can effectively increase nitric oxide levels in the body.
Food Sources
Products With L-Citrulline Malate
1 product in our database contains this ingredient
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.