HormeCitrulline malate
Mixed but promising evidence for per-session volume.
What it is for
A possible increase in reps and less fatigue; it improves the muscle 'pump'.
How it works
A precursor to arginine → nitric oxide → vasodilation; it also supports ammonia clearance.
Dosing
L-citrulline and citrulline malate doses are not equivalent: check actual citrulline content. No universal dose has a consistent benefit.
When to take it
30–60 min before training.
Safety
May cause digestive discomfort; short trials do not establish long-term safety.
Side effects
Rare digestive discomfort.
Interactions
Caution with vasodilator/blood pressure medication.
Contraindications
Check with your doctor if you take blood pressure medication.
Who it has been studied in
Small, heterogeneous findings cannot be generalized to all people or sports.
Frequently asked
Does it give noticeable results?
Effects are small and variable; long-term safety is poorly studied.
- Evidence tier
- B
- Quality
- Moderate (heterogeneous)
- Studies
- Several small RCTs
- Consensus
- No firm consensus
- Controversy
- Dose and form (malate vs L-citrulline) are debated
- Reviewed
- 2023
Strength of evidence out of 5.