Citrulline Malate
Also known as: L-Citrulline Malate, CMA, CM, Citrulline + Malate, L-Citrulline
Effective Dosage
6-8 g daily based on study doses
What the Science Says
Citrulline malate is a combination of the amino acid L-citrulline and malic acid. It's thought to boost nitric oxide production, which widens blood vessels and may improve blood flow to muscles during exercise. Some evidence suggests it can reduce how hard exercise feels (perceived exertion) and ease muscle soreness in the 24–48 hours after a workout, particularly at doses around 8 g taken before training.
What It Doesn't Do
Won't reliably boost strength or power output — multiple controlled trials found no significant improvement. Doesn't meaningfully increase muscle mass on its own. Adding malate to plain L-citrulline doesn't appear to give extra performance benefits. Won't lower blood lactate after exercise. Not a substitute for blood pressure medication, despite some minor diastolic effects.
Evidence-Based Benefits
A meta-analysis (PMID: 33308806) found citrulline supplementation significantly reduced post-exercise perceived exertion (RPE) and muscle soreness at 24-48 hours post-exercise across 13 RCTs. One study in hypertensive patients (PMID: 39385595) found a single 6 g dose reduced diastolic blood pressure during waking hours and over 24-hour monitoring. Animal research (PMID: 36251983) suggests CM may improve muscle bioenergetics during repeated fatiguing exercise bouts, though this did not translate to improved mechanical performance.
Weak EvidenceEffective at: 6-8 g taken 45-120 min before exercise based on study doses
Source: auto-research
Absorption & Bioavailability
Good — L-citrulline is well absorbed orally and efficiently converted to L-arginine in the kidneys, raising plasma arginine levels more effectively than arginine supplements alone. However, higher plasma arginine does not consistently translate to measurable performance gains.
Red Flags to Watch For
- Most recent controlled trials (2024–2025) show no significant improvement in strength, power, or aerobic performance at commonly marketed doses
- The 'malate' component is often marketed as a key ergogenic, but head-to-head trials show no added benefit over plain L-citrulline
- Many products use underdosed formulas (under 6 g) despite studies using 6–8 g as the minimum meaningful dose
- Blood pressure effects are modest and inconsistent — do not use as a replacement for prescribed hypertension treatment
- Most positive findings come from small studies; larger, well-powered trials tend to show null results
Products Containing Citrulline Malate
See how Citrulline Malate is used in these analyzed products:
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-04-06