The amino acid L-Citrulline is a staple ingredient in many modern pre-workout compositions. Citrulline is absorbed and converted into the amino acid L-arginine in the body. So, if you find L-arginine listed in pre-workouts, it’s the ‘synthesized’ form of citrulline (very similar effects). The top citrulline malate benefits that produce the largest physiological changes are: enhanced exercise performance, reduced muscle soreness, reduced blood pressure, improved erectile disfunction and detoxification.
If you’re thinking of using citrulline or pre-workout ~ here are the top 5 citrulline benefits so you know what to expect.
If you’re chasing better performance in the gym—more reps, longer endurance, or a next-level pump—citrulline malate might be the pre-workout ingredient you didn’t know you needed.
Citrulline has the ability to boost nitric oxide production in the body, which helps relax blood vessels and improve blood flow. Pair that with malate, which plays a key role in cellular energy production, and you’ve got a powerful combo.
Theoretically, an increase in nitric oxide in the body correlates to a reduction in perceived exertion and an increase in power output.
Many studies conclude that taking 8 grams of citrulline malate around 60 minutes before training. Can significantly increase the number of repetitions performed in resistance training exercises like bench press and squats. Citrulline may delay muscle fatigue and help you push through more volume—crucial for hypertrophy and progression.
In one notable study, lifters taking CM completed ~52% more reps across multiple sets compared to placebo. Not only did they perform better, but they also felt less fatigued during training.
Citrulline’s nitric oxide–boosting effect leads to vasodilation, which widens blood vessels and improves blood flow to working muscles.
This doesn’t just enhance the aesthetic muscle pump—it also helps deliver more oxygen, nutrients, and anabolic hormones to the muscles during training.
The result? More efficient workouts and potentially better recovery
While DOMS (Delayed Onset Muscle Soreness) can feel like a badge of honor, it can also limit your ability to train hard again the next day. That’s where citrulline malate might offer another edge.
Research suggests that CM can help speed up recovery and reduce muscle soreness, particularly after high-intensity resistance training. One study found that participants who took 8 grams of citrulline malate before training. Experienced 40% less muscle soreness at 24 and 48 hours post-exercise compared to a placebo group.
This effect is likely due to several factors:
By promoting faster recovery, Citrulline Malate allows for more consistent, intense training.
While citrulline malate is often praised for its gym-specific benefits, it also offers a more subtle but important perk: supporting healthy blood pressure levels.
Because citrulline is a precursor to L-arginine, it helps raise levels of nitric oxide in the body—a compound that promotes vasodilation, or the widening of blood vessels. This effect doesn’t just enhance muscle pumps during your workout—it can also lead to lower resting blood pressure by reducing the resistance your heart has to pump against.
A number of studies have shown:
While most research on this topic has focused on L-citrulline alone (rather than citrulline malate specifically), the vasodilatory benefits carry over, especially when CM is taken regularly.
This makes CM potentially valuable not just for athletes, but also for anyone focused on long-term heart health. Plus, improved blood flow means better nutrient delivery, better oxygen transport, and—ultimately—better overall performance and recovery
Citrulline malate may also support sexual health, particularly for men dealing with mild to moderate erectile dysfunction.
While it’s not a pharmaceutical solution like Viagra, its vasodilatory effects may help improve blood flow in more ways than one.
Citrulline converts to arginine in the body, which is then used to produce nitric oxide —the same pathway involved in achieving and maintaining an erection. By enhancing nitric oxide levels, citrulline may help relax and widen blood vessels. Improving blood flow to the corpus cavernosum, the spongy tissue that fills with blood during an erection.
One study conducted by (Luigi, et al. 2010), used 1.5 grams of L-citrulline daily in men with mild ED. After one month:
While the study used L-citrulline rather than citrulline malate, the mechanism is the same—boost nitric oxide, improve vascular function, and enhance blood flow.
Beyond performance, recovery, and blood flow, citrulline malate also plays a subtle but important role in your body’s natural detoxification processes—especially when it comes to ammonia clearance.
When you train hard, your body breaks down amino acids and produces ammonia as a metabolic byproduct. High levels of ammonia can contribute to fatigue, brain fog, and muscle breakdown—not ideal if you’re aiming for optimal performance and recovery.
While you don’t need to think of Citrulline Malate as a “detox supplement” in the trendy juice-cleanse sense, its role in helping your body manage internal waste more efficiently makes it a science-backed tool for metabolic hygiene—especially useful for athletes and anyone training at high intensities
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Pre-workout will benefit your training and gains as long as you use it wisely. Start small and pay attention to how your body reacts. Use it as an occasional tool ~ not a crutch. Do this, and you don’t have to worry about the long-term side effects.