Calculate L-citrulline or citrulline malate dose. Citrulline → arginine → nitric oxide → vasodilation. Better than arginine supplementation (bypasses gut first-pass). Pre-workout pump, endurance, mild BP reduction. Math, not medical advice.
Your situation
6
g L-citrulline per dose
g L-citrulline per dose
Citrulline vs arginine: why citrulline wins
- Arginine has high gut first-pass metabolism — most oral arginine is degraded by intestinal arginase before reaching circulation.
- Citrulline bypasses this — absorbed intact, then converted to arginine in the kidneys. Result: oral citrulline raises plasma arginine MORE than oral arginine itself.
- Practical: citrulline is the more effective NO precursor. Arginine still used in some clinical contexts (heart failure, ED) but for general supplementation citrulline is preferred.
Dose targets by goal
| Goal | L-Cit dose | Cit-mal 2:1 equiv | Timing |
|---|---|---|---|
| Pump / resistance | 6 g | 8 g | 30-60 min pre |
| Endurance (1-30 min) | 6-8 g | 8-10 g | 60 min pre |
| Blood pressure | 3-6 g | 4-8 g | Daily, split |
| Erectile function | 1.5 g × 3 | 2 g × 3 | 3x/day chronic |
| Recovery / soreness | 6-8 g | 8 g | Pre-workout |
Stacking
- Citrulline + nitrate (beetroot juice): dual NO pathways. Sometimes synergistic.
- Citrulline + beta-alanine: classic pre-workout combo (NO + buffering). Industry-standard pre-workout formula.
- Citrulline + creatine: different mechanisms, additive performance benefits.
- Citrulline + caffeine: common pre-workout combo; no negative interaction known.
- AVOID: nitrate + PDE5 inhibitors (sildenafil/Viagra) — dangerous BP drop. Citrulline + PDE5 inhibitor caution if also on cardiac medication.
Safety
- Generally well tolerated up to 15g/day.
- Mild GI upset at high doses (over 10g single dose).
- Mild BP lowering — caution if on antihypertensives (additive effect).
- Avoid if taking nitrates (nitroglycerin) or PDE5 inhibitors for cardiac reasons.
- Pregnancy: safety not established; avoid.
