L-Citrulline
- Effective dose
- 6–8 g
- Evidence
- 3/5· Moderate
Last updated June 1, 2026
What it is
An amino acid that the body converts to L-arginine, raising plasma arginine more reliably than supplemental arginine itself. This supports nitric oxide synthesis and vasodilation.
Benefits
Modest improvements in muscular endurance and reductions in perceived soreness. Often dosed as citrulline malate at 8 g (which is ~5.3 g of citrulline).
When to take it
Single acute doses are taken 60-120 minutes before exercise, though multi-day loading may matter more for blood-flow benefits.
Side effects
Generally well tolerated. Mild GI discomfort possible at the upper end of the range.
Sources
Products containing L-Citrulline
No products in our database contain this ingredient yet.