Fair evidence · Performance
Citrulline malate
A few more reps per set in strength training
Fair evidence
The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
A meta-analysis of eight placebo-controlled studies (137 participants) found that 6 to 8 g of citrulline malate, 40 to 60 minutes beforehand, increases the number of reps to failure. The effect is small.
- Dosage
- 6–8 g
- Timing
- 40–60 minutes before your workout
- Approx. price
- €8–15 per month
Watch out
The effect was in reps to failure, not in your maximal strength. The studies are small and were done in healthy young adults. Less soreness afterwards has been found less consistently.
Frequently asked questions about supplements
How much Citrulline malate per day?
6–8 g
When should you take Citrulline malate?
40–60 minutes before your workout
Does Citrulline malate really work?
Fair evidence. The effect has been measured repeatedly, but is small, situation-dependent or not yet settled.
What does Citrulline malate cost?
€8–15 per month
Basics first, then the tub
Supplements are called supplements because they add to something. Sleep, a protein intake that hits your protein calculator , a programme where you lift progressively heavier and enough food together do a hundred times more than the best-researched item on this list. Once those are in place, creatine, caffeine and vitamin D in winter are the three you can spend money on with a clear conscience — for less than ten euros a month combined.
Sources
- Vårvik FT et al. (2021). Acute effect of citrulline malate on repetition performance during strength training: a systematic review and meta-analysis. (meta-analysis, 8 studies)
More supplements in this category
Last updated: October 2026
This page summarises scientific research and is not medical advice. If you take medication, are pregnant or have a liver, kidney or thyroid condition, discuss supplements with your doctor or pharmacist — even the innocent-looking ones.
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