What is Citrulline Malate?
Citrulline malate is a popular dietary supplement formed by combining L-citrulline, a non-essential amino acid, with malic acid, an organic salt. While the body produces L-citrulline naturally, supplementation can significantly increase its levels. In the body, L-citrulline is converted to L-arginine, which is then used to produce nitric oxide (NO). Nitric oxide is a powerful vasodilator, meaning it helps to widen blood vessels and improve blood flow. This mechanism is the basis for many of the supplement's purported benefits related to exercise performance and cardiovascular health. The malic acid component is also believed to play a role in the Krebs cycle, the body's primary energy-generating process, potentially boosting ATP (energy) production.
Benefits of taking citrulline malate daily
Daily, consistent use of citrulline malate offers sustained benefits that are not always achieved with single, acute doses.
- Enhanced Exercise Performance: Regular supplementation has been shown to improve both endurance and resistance training performance. By increasing blood flow and oxygen delivery to muscles, it can help delay muscle fatigue, enabling you to perform more repetitions or sustain higher output for longer. One study even found that resistance-trained men who took citrulline malate could perform 53% more repetitions of an exercise than those on a placebo.
- Reduced Muscle Soreness: Taking citrulline malate daily can contribute to faster post-workout recovery. Studies suggest it may help reduce muscle soreness in the days following strenuous exercise. This is likely due to its ability to help clear waste products like ammonia and lactic acid from the muscles.
- Improved Cardiovascular Health: For individuals with or at risk of heart disease, longer-term daily use of L-citrulline has been shown to improve arterial function. The vasodilation effects may also help lower blood pressure, especially in those with hypertension.
- Increased Nitric Oxide Levels: Daily supplementation with citrulline malate is an effective way to maintain elevated nitric oxide levels in the body over time. This sustained increase in NO can provide continuous support for vascular health and function.
- Support for Erectile Dysfunction (ED): For men experiencing mild to moderate ED, the increased nitric oxide production and improved blood flow resulting from daily citrulline intake may help improve erection hardness.
Are there any risks to daily citrulline malate intake?
For most healthy individuals, daily intake of citrulline malate within recommended dosages is considered safe and well-tolerated. However, there are some important considerations:
Potential Side Effects In a small number of cases, particularly at very high doses (over 10 grams), some individuals have reported mild gastrointestinal discomfort, such as stomach upset or heartburn. However, citrulline is generally better tolerated than L-arginine, which can cause digestive issues at much lower doses.
Medical Interactions It is crucial to consult a healthcare professional before taking citrulline malate, especially if you have pre-existing medical conditions or are taking other medications. Due to its effect on blood pressure, it can interact with certain medications.
- Blood Pressure Medications (Antihypertensives): Combining citrulline with medications that lower blood pressure, such as lisinopril or metoprolol, could cause blood pressure to drop too low.
- Erectile Dysfunction (ED) Medications: Like antihypertensives, ED drugs like sildenafil (Viagra) and tadalafil (Cialis) also affect blood pressure. Combining them with citrulline could lead to dangerously low blood pressure.
- Nitrates: Individuals taking nitrates for heart disease should avoid citrulline due to the risk of additive blood pressure-lowering effects.
Long-Term Data While short-term studies (lasting less than three months) have demonstrated citrulline malate's safety, more research is needed on the effects of long-term (e.g., beyond a few months) supplementation.
Citrulline Malate vs. L-Citrulline
When choosing a citrulline supplement, you'll find two main forms: citrulline malate and L-citrulline. The key difference lies in the addition of malic acid in the former.
| Feature | L-Citrulline | Citrulline Malate |
|---|---|---|
| Composition | Pure L-citrulline. | L-citrulline combined with malic acid. Typically in a 1:1 or 2:1 ratio. |
| Citrulline Concentration | Higher per gram, as it is 100% citrulline by weight. | Lower per gram due to the malic acid content. |
| Energy Production | Improves blood flow and NO production, but does not directly influence the Krebs cycle. | Malic acid may support ATP production, offering a potential energy boost in addition to NO benefits. |
| Best For | Athletes focused specifically on maximizing nitric oxide for blood flow and muscle pumps. | Endurance athletes or those seeking combined benefits for blood flow and cellular energy production. |
| Dosage | 3–6 grams daily for effective results. | 6–8 grams daily is standard, with some protocols suggesting up to 10 grams. |
Optimal daily dosage and timing
For consistent results, daily intake of citrulline malate is beneficial. The standard dosage for optimal athletic performance, based on current research, is 6 to 8 grams per day. Some studies suggest doses up to 10 grams, but anything beyond that is generally considered unnecessary as the body reaches a saturation point.
- Timing on training days: The most effective way to take citrulline malate is about 30 to 60 minutes before your workout. This timing ensures that the supplement is active in your system when blood flow and energy demands are at their peak.
- Timing on non-training days: A smaller daily dose, such as 3 to 5 grams, can be taken in the morning to maintain elevated nitric oxide levels and support ongoing recovery and cardiovascular health.
- Administration: Citrulline malate can be mixed with water, juice, or your preferred pre-workout beverage. It is well-tolerated and can be taken on an empty stomach, unlike some other amino acid supplements.
Conclusion: Is daily citrulline malate right for you?
For most healthy adults, taking citrulline malate every day at recommended dosages appears to be safe and effective for enhancing athletic performance, aiding recovery, and supporting cardiovascular health. The consistent daily intake allows for sustained nitric oxide production, which can improve blood flow and oxygen delivery to muscles during both training and recovery periods. While potential minor side effects like mild gastrointestinal upset are possible, they are uncommon within standard dose ranges. However, the most important consideration is medical interactions, particularly for those on blood pressure or ED medication. Always consult a healthcare professional before beginning any new supplement regimen to ensure it aligns with your specific health needs and goals. Choosing between citrulline malate and pure L-citrulline depends on individual goals, with the former often favored for endurance and combined energy support due to the malic acid component. By following appropriate dosage guidelines and seeking medical advice when necessary, daily citrulline malate can be a safe and valuable addition to a fitness-focused lifestyle.
Lists and final tips
- Monitor your body's response. Start with a lower dose (e.g., 4 grams) and gradually increase to the optimal 6–8 gram range to assess your tolerance.
- Stay well-hydrated. Adequate hydration is crucial for supporting the nitric oxide-mediated vasodilation effects of citrulline.
- Combine with other supplements. Citrulline malate stacks well with other performance aids like creatine and beta-alanine for broader ergogenic benefits.
- Don't rely solely on supplements. Remember that proper diet, exercise, and lifestyle habits are the primary drivers of health and fitness success. Supplements are designed to complement, not replace, these fundamentals.
- Be aware of brand quality. Researching reputable supplement brands can help ensure you receive the clinically tested ratios and high-quality ingredients you expect.
