Posted by VNDL Project
Citrulline is the backbone of most good pump formulas. But two labels can both say "6 g of citrulline" and give you very different amounts. Here's why, and why we use the pure form.
What citrulline does
Your body turns citrulline into arginine, then into nitric oxide, which helps blood vessels relax and move more blood to working muscles. Taken by mouth, citrulline actually raises arginine levels better than arginine itself.1
What citrulline malate is
Citrulline malate is citrulline bound to malic acid. The most common ratio is 2:1, which means it's only about two-thirds citrulline. Some products use 1:1, and many don't state the ratio at all.
Do the math
| What the label says | Actual citrulline |
|---|---|
| 6 g L-citrulline | 6 g |
| 6 g citrulline malate (2:1) | About 4 g |
| 6 g citrulline malate (1:1) | 3 g |
What the research says
A well-known study gave lifters 8 g of citrulline malate before bench press and found more reps and less soreness.2 That works out to roughly 5 g of actual citrulline. Malic acid's own role in performance hasn't been proven, so the honest takeaway is simple: what matters is how much citrulline you get. Pure L-citrulline makes that number clear.
How to read a pump label
- Is it L-citrulline or citrulline malate?
- If it's malate, is the ratio listed?
- Is it hidden in a proprietary blend with no dose?
Where we use it
- VANDAL Pre-Workout: 3 g pure L-citrulline per scoop, 6 g in a full two-scoop dose.
- Clean Citrulline: pure, unflavoured, stimulant-free L-citrulline to add to any drink.
This article is for education only and is not medical advice. If you are pregnant, nursing, taking medication or managing a health condition, talk to your doctor before starting any supplement.
References
- Schwedhelm E, et al. Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism. Br J Clin Pharmacol. 2008;65(1):51-59.
- Pérez-Guisado J, Jakeman PM. Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness. J Strength Cond Res. 2010;24(5):1215-1222.
