Citrulline Malate 2:1
amino acids
Citrulline malate is a compound combining the amino acid L-citrulline with malic acid in a 2:1 ratio. It is primarily used to enhance athletic performance, reduce fatigue, and improve blood flow and endurance during exercise. The malic acid component may provide additional energy support during intense physical activity.
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Benefits
Dosage
Typical Dose
6-8 grams per day
Upper Limit
16 grams per day
Timing
30-60 minutes before exercise for optimal effect
Forms & Bioavailability
Powder
High bioavailability; easily mixed into beverages and rapidly absorbed
Capsule
Good bioavailability; convenient but requires higher volume of capsules for effective dosing
Side Effects
Interactions
Research Summary
Research demonstrates that citrulline malate supplementation can improve aerobic and anaerobic exercise performance, reduce fatigue perception, and enhance recovery. Studies suggest the 2:1 ratio provides synergistic benefits, with malic acid supporting energy metabolism whilst L-citrulline increases nitric oxide availability. Evidence supports its use for both strength training and endurance activities.
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The Bottom Line on Citrulline Malate 2:1
Citrulline Malate 2:1 is well-researched with strong evidence supporting its primary benefits.It is most commonly used for enhanced exercise performance and endurance and reduced muscle fatigue and soreness. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Citrulline Malate 2:1
See how Citrulline Malate 2:1 can help with specific health goals: