Amino acids
L-Citrulline
Endurance · pump
Converted to arginine; sustained NO support, exercise performance. Common dose 3–8 g.
What L-Citrulline does
L-Citrulline is converted to arginine in the kidneys, bypassing the intestinal arginase that limits oral arginine's effectiveness. Gram-for-gram, citrulline raises plasma arginine more reliably than arginine itself. Best-supported use is exercise: 6–8 g of citrulline malate ~60 minutes before training has clinical-trial evidence for delayed muscle fatigue, more reps to failure, and reduced post-exercise soreness. Effects on resting blood pressure are modest. Citrulline malate's '2:1' or '1:1' ratio matters less than total citrulline content.
Food sources of L-Citrulline
Approximate L-Citrulline content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | L-Citrulline |
|---|---|---|
| Watermelon (especially rind) | 1 cup | 0.5–1.5 g |
| Pumpkin | 1 cup cooked | 0.3 g |
| Bitter melon | 1 cup | 0.4 g |
| Cucumber | 1 cup | 0.05 g |
Signs of L-Citrulline deficiency
- ●Not essential — body produces citrulline as a urea-cycle intermediate
- ●Citrullinemia (rare genetic disorder) causes accumulation, not deficiency
Who needs more L-Citrulline
Groups and situations where L-Citrulline requirements rise or status commonly runs low:
- ●Resistance and endurance athletes seeking acute training effect
- ●Erectile function support (1.5 g/day citrulline outperforms similar arginine doses in small trials)
- ●Mild hypertension, modest benefit
How L-Citrulline appears on labels
Supplement labels list L-Citrulline under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your L-Citrulline intake:
- l-citrulline
- citrulline
- citrulline malate
Best supplements for L-Citrulline
Top-scoring supplements in our catalog that list L-Citrulline on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on L-Citrulline, see the full encyclopedia entry:
L-Citrulline / Citrulline Malate encyclopedia entry →Frequently asked questions
What is the daily target for L-Citrulline?
What foods are highest in L-Citrulline?
What is the best form of L-Citrulline to supplement?
What are the signs of L-Citrulline deficiency?
Who is most at risk for low L-Citrulline?
Related amino acids
Track your full intake
Formulate's free web app aggregates L-Citrulline (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.