L-Citrulline
Supports nitric oxide production and blood flow/pump.
Educational only — not medical advice. BodEvo summarizes research cautiously and labels estimates as estimates. Talk to a physician or registered dietitian before starting any supplement, diet, or training program.
What the evidence says
Moderate evidence for pump and blood flow support.
Typical dose & timing
Dose: 4–8 g pre-workout
Timing: 30–60 min pre-workout.
Role in a stack
Pump/performance support.
Redundancy check: Do not combine with citrulline malate.
Cautions & safety
May cause GI discomfort. Use caution with blood pressure medications or nitrates.
Usually well tolerated.
Best for
pump · high-volume lifting · pre-workout
Buying guide
Budget: Unflavored L-citrulline powder. Look for 100% pure with no fillers — dose by weight.
Standard: Quality L-citrulline from a brand with lab testing. Aim for 6–8 g per dose.
Premium: Third-party tested L-citrulline for competition use.
References
- Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. Journal of Strength and Conditioning Research (2010)
Citrulline malate supplementation improved resistance exercise performance and reduced muscle soreness 24–48 hours post-exercise. Evidence is moderate.
Use it in the app: open the Supplement Library and Stack Builder — free, local-first, no account required.