Citrulline Malate: Uses, Side Effects, Interactions, and Who It’s For

What Is Citrulline Malate?

Citrulline malate (CM) is an amino acid compound that combines L-citrulline with malate (malic acid). Myprotein AU describes citrulline malate as a popular pre-workout ingredient that has gained attention for its reported ability to delay the onset of fatigue during intense exercise. Supplement Mart similarly describes citrulline malate as L-citrulline bonded to malic acid, commonly used in performance-focused routines.

The “best” citrulline-to-malate ratio for every goal and every person: Not specified on the source page.

How Citrulline Malate Works in the Body

Citrulline: nitric oxide and blood flow support

Myprotein AU explains that citrulline is a non-essential amino acid and a precursor to arginine. Arginine plays a role in producing nitric oxide, which widens blood vessels and supports blood flow and oxygen delivery around the body. Myprotein AU also notes citrulline has a longer half-life and can be more effective at increasing arginine levels than arginine supplements themselves.

Malate: energy production pathways

Myprotein AU describes malate as an intermediate in the tricarboxylic acid (TCA) cycle, which contributes to energy production. Supplement Mart also states malic acid plays a role in the Krebs cycle (energy production), and presents the combination as supporting sustained training intensity.

Exact biochemical outcomes for all users (including guaranteed changes in nitric oxide markers or performance): Not specified on the source page.

Key Benefits: What the Evidence Says

Important: The points below reflect what the allowed sources report. Where effect sizes, time-to-benefit, or population-specific results are not stated, this article uses “Not specified on the source page.”

1) May help delay muscle fatigue and increase training volume

Myprotein AU summarises studies in resistance training where citrulline malate supplementation was associated with performing more repetitions versus placebo across multiple exercises, and also describes findings in women including higher reps and lower ratings of perceived exertion. Supplement Mart positions citrulline malate as supporting endurance and reducing muscle fatigue in an exercise context.

How many extra reps you personally will gain (and in which lifts): Not specified on the source page.

2) May support aerobic endurance via oxygen delivery

Myprotein AU links citrulline’s role in nitric oxide production to improved oxygen delivery. It also describes a study using a high-intensity cycling protocol after seven days of supplementation where citrulline malate was associated with increased distance covered, improved capacity for oxidative metabolism, and lower arterial blood pressure (as reported on that page).

Whether endurance improvements generalise to every sport (running, rowing, team sports): Not specified on the source page.

3) Common “pump” positioning in pre-workout formulas

Musashi describes citrulline malate as part of a “pump amplifier” concept and states it is used to increase blood flow, enhance nitric oxide production, and improve endurance during workouts (in their caffeine-free pre-workout article).

Whether “pump” effects translate to measurable performance gains for everyone: Not specified on the source page.

Who Might Benefit Most

• Strength trainers chasing more volume: Myprotein AU highlights higher reps across resistance exercises in cited research.
• Endurance-focused athletes: Myprotein AU discusses oxygen delivery and a cycling protocol with improved distance covered after supplementation.
• People using pre-workout stacks: Musashi positions citrulline malate as a blood-flow and endurance ingredient in pre-workout routines.
• Those who want a stimulant-free performance ingredient: Supplement Mart describes an unflavoured, single-ingredient citrulline malate product intended for stacking.

Use in specific medical populations (including clinically diagnosed cardiovascular conditions): Not specified on the source page.

Recommended Dosage and How to Take It

Myprotein AU states that studies commonly use a daily dose of 6–8 g of citrulline malate to induce an ergogenic effect, while doses as low as 3 g may still offer performance benefits. The same page summarises that 3 g twice a day is an appropriate dose to add to a training plan. It also notes citrulline malate has been taken as a single acute dose or over several consecutive days in studies.

Label examples (to show how amounts can vary):

• Supplement Mart (Nexus Citrulline Malate): The product page states each serve contains 3000 mg of L-Citrulline DL-Malate (2:1) and describes a 2:1 ratio of L-citrulline to malic acid. Source
• True Protein (Pre Workout product): The nutrition panel lists L-Citrulline & Citrulline Malate 3000 mg per 10 g serve (and 6000 mg per 20 g serve) in the table shown on the product page. Source

The best dosing strategy for your exact goal (strength vs endurance vs mixed training), and whether to take it only on training days: Not specified on the source page.

Best Time to Take Citrulline Malate (Timing and With/Without Food)

Precise timing guidance (for example, “X minutes pre-workout” and whether to take with food) for citrulline malate: Not specified on the source page. Myprotein AU notes it has been used as an acute single dose or over several consecutive days in studies, but does not provide a universal timing rule on the cited lines.

Forms and Quality: What to Look For on the Label

• Check whether you’re buying citrulline malate vs L-citrulline: Some formulas list citrulline malate specifically; others combine or list both (True Protein’s label lists both L-citrulline and citrulline malate as ingredients and also shows a combined line item in the nutrition table). Source
• Confirm grams per serve: Many discussions revolve around multi-gram daily intakes (Myprotein AU discusses 6–8 g/day as commonly used in studies). If your tub or pre-workout only provides a smaller amount, you may need multiple serves to match those intakes (if appropriate for you). Source
• Ratio transparency: Some products specify a ratio such as 2:1 L-citrulline to malic acid (Supplement Mart’s Nexus page states 2:1). Source
• Additives and allergen notes: If you want a “clean” stack, check for flavours, sweeteners, and facility allergen statements (Supplement Mart’s Nexus page notes manufacturing in a facility that handles milk and soy). Source

Side Effects and Who Should Avoid It

Myprotein AU states that citrulline malate is considered safe to consume in the studies referenced and “doesn’t cause serious adverse effects” (as written in their dosage and side effects section).

Common minor side effects (e.g., gastrointestinal upset), who specifically should avoid it, and upper safety limits by bodyweight or medical condition: Not specified on the source page.

Drug and Supplement Interactions

Specific medication interactions (including blood pressure medicines, nitrates, PDE5 inhibitors, or anticoagulants): Not specified on the source page.

Practical safety note: Because Myprotein AU discusses nitric oxide and blood flow/oxygen delivery in relation to citrulline, anyone on prescription medication—especially for blood pressure or circulation—should confirm suitability with a pharmacist or GP before using citrulline malate.

FAQs

Is citrulline malate the same as L-citrulline?

No. Myprotein AU describes citrulline malate as an amino acid compound and then breaks it into its two components: citrulline and malate. Some product labels may include both citrulline and citrulline malate. Source

How much citrulline malate do studies commonly use?

Myprotein AU states that studies commonly use 6–8 g daily to induce an ergogenic effect, while doses as low as 3 g may still offer performance benefits, and summarises 3 g twice a day as an appropriate dose to add to a training plan. Source

Does citrulline malate help with “pump” in the gym?

Musashi describes citrulline malate as being used to increase blood flow, enhance nitric oxide production, and improve endurance during workouts in a pre-workout context. Source

Is citrulline malate safe?

Myprotein AU states citrulline malate is considered safe to consume in the studies discussed and does not cause serious adverse effects (as described in their dosage and side effects section). Source

Optional: Shop / Compare (placeholders)

[Shop Citrulline Malate on Supplement Mart: https://www.supplementmart.com.au/products/citrulline-malate-by-nexus]

[Read the Myprotein AU guide: https://au.myprotein.com/blog/supplements/citrulline-malate-what-is-benefits-dosage-side-effects/]

[Musashi pre-workout context: https://musashi.com/blogs/the-way-to-fuel/caffeine-free-pre-workout-supplements]

Disclaimer: This article is general information only and is not medical advice. If you are pregnant or breastfeeding, under 18, managing a medical condition (especially blood pressure or cardiovascular conditions), or taking prescription medication, speak with your GP or pharmacist before using supplements.

Sources (allowed domains only): Myprotein AU (guide) · Musashi (pre-workout context) · Supplement Mart (Nexus Citrulline Malate) · True Protein (pre-workout product label example)