For those among the nearly half of Americans striving for weight loss and fitness enhancement, pre-workout supplements might have crossed your radar. The market teems with brands, each promising results ranging from muscle gain to fat reduction and metabolic acceleration. While some products deliver on their promises, others prove to be no more than empty claims.
L-citrulline and citrulline malate supplements stand out for their ability to boost athletic performance. They work by enhancing nitric oxide production in the body, which increases blood flow, and augments endurance and strength for more demanding workouts. Additionally, these supplements can benefit certain cardiovascular conditions and, in some instances, aid in treating erectile dysfunction (ED).
We’ve scrutinized top citrulline supplements and identified clear winners tailored for different goals.
Buying Guide for Citrulline Supplements
When selecting the best citrulline supplement, consider the following key factors to make an informed decision:
1. Type of Citrulline
There are various forms of citrulline available, each with its own benefits and drawbacks. The main types include:
- Citrulline Malate: Known for improving athletic performance and reducing muscle fatigue.
- L-Citrulline: Pure form that boosts nitric oxide levels, enhancing blood flow and cardiovascular health.
- Citrulline Nitrate: Combines citrulline with nitrate, potentially offering dual benefits of improved blood flow and nitric oxide production.
2. Dosage
The appropriate dosage of citrulline supplements typically ranges from 3 to 6 grams per day, depending on the specific goals and needs. Always check the dosage per serving and the recommended daily intake on the product label.
3. Additional Ingredients
Some citrulline supplements include other components like caffeine or beta-alanine, which can enhance the effects of citrulline. Ensure that these additives are safe, effective, and do not cause adverse effects.
4. Price and Value
Compare the prices of different citrulline supplements to find one that offers the best value. Look for high-quality products that are reasonably priced.
5. Brand Reputation and Product Quality
Choose supplements from reputable brands known for producing quality products. Where possible, look for third-party certifications to ensure the supplement’s safety and effectiveness.
By considering these factors, you can select a citrulline supplement that best fits your needs and preferences.
Summary of Recommendations
Top Choice
PureBulk’s L-citrulline DL-malate is our top pick, noted for its well-researched and streamlined ingredient profile, consisting solely of L-citrulline DL-malate. PureBulk provides third-party tested, allergen-free, vegan-friendly products with accessible certificates of analysis and significant bulk discounts.
Trustworthiness
At Innerbody Research, we rigorously test each health service or product reviewed, including citrulline supplements. Our team has devoted over 500 hours to examining hundreds of research papers related to physical and cardiovascular fitness, sexual health, and the role of citrulline. Our hands-on experience with these products enables us to evaluate critical aspects like taste, mixability, and efficacy. Additionally, our Medical Review Board thoroughly vets all health-related content for accuracy.
For over two decades, Innerbody Research has empowered millions of readers to make informed health decisions.
Evaluation Criteria
We evaluated citrulline supplements based on five primary criteria: effectiveness, cost, safety, taste, and customer experience. Effectiveness usually carries the most weight in our considerations. While safety was examined through third-party testing and ingredient sourcing, cost was less emphasized due to similar pricing patterns among L-citrulline supplements. Taste is crucial for daily consumption, and customer service serves as a potential tiebreaker.
Effectiveness
Winners: PureBulk L-Citrulline DL-Malate and Kaged Pre-Kaged Elite
We awarded two products because one offers L-citrulline alone, while the other is a complex pre-workout drink with a high L-citrulline dose. PureBulk’s L-Citrulline DL-Malate is favored overall for its adjustable dosing and minimal ingredient profile. Kaged Pre-Kaged Elite, with a 10g dose of L-citrulline, is likely effective for most users, bolstered by other performance-enhancing ingredients.
Cost
Winner: PureBulk L-Citrulline DL-Malate
PureBulk stands out for its bulk purchasing options, offering lower per-gram costs. Although Transparent Labs’ product was previously recommended, its discontinuation leaves PureBulk as the best value for money, especially for larger quantities.
Safety
Winner: PureBulk L-Citrulline DL-Malate
PureBulk excels in transparency about potential allergens and ingredient safety. Despite Transparent Labs also offering third-party testing, PureBulk’s detailed allergen-free claims provide an extra layer of assurance.
Taste
Winner: Transparent Labs STIM-FREE
Plain L-citrulline supplements generally lack flavor, making them easy to mix into beverages. Transparent Labs’ STIM-FREE pre-workout, sweetened with stevia, offers a natural taste compared to the artificial sweetness of other brands.
Customer Experience
Winner: Transparent Labs
Transparent Labs provides a user-friendly experience with easy access to third-party test results and generally smoother customer interactions compared to competitors.
Comparison of Top Recommendations
Our top recommendations vary in terms of cost, ingredients, and additional features. The choice largely depends on individual lifestyle, budget, and dietary needs.
Understanding L-Citrulline
L-citrulline is a nonessential amino acid produced in the body and obtainable through diet. The kidneys convert it into L-arginine, enhancing nitric oxide production and benefiting heart and blood vessel health. Common reasons for taking citrulline supplements include increased workout endurance, lower blood pressure, and improved erectile function.
Potential Benefits
- Reduced hypertension
- Improved sexual function
- Greater workout endurance
- Reduced fatigue and post-workout soreness
- Enhanced immunity
Mechanism of Action
L-citrulline promotes nitric oxide production, improving blood flow and muscle oxygenation, enhancing endurance, and reducing muscle soreness. This can also aid in treating erectile dysfunction by increasing blood flow to sexual organs.
Preference for L-Citrulline DL-Malate
Citrulline malate combines L-citrulline with malic acid, aiding energy conversion and enhancing L-citrulline absorption. Studies suggest superior performance benefits with citrulline malate, making it a preferred choice.
Suitability of Citrulline Supplements
L-citrulline supplements are ideal for healthy individuals seeking to boost exercise performance and recovery. They may also benefit men with occasional mild erectile dysfunction. Serious athletes can find significant L-citrulline doses in pre-workout blends, though these may vary in ingredient effectiveness.
Who Should Avoid Citrulline Supplements
Individuals on vasodilators or blood pressure medications should consult a doctor before using citrulline supplements due to potential blood pressure lowering effects. Pregnant or nursing individuals and those with chronic conditions should also seek medical advice.
Safety of Citrulline Supplements
Generally safe for healthy individuals, citrulline supplements may cause minor side effects like nausea or headaches initially. However, those with cardiovascular concerns should consult a doctor before starting supplementation.
Product Highlights
PureBulk L-Citrulline DL-Malate 2:1
- Best overall and for bulk purchasing
- Simple ingredient profile
- Third-party tested, allergen-free, vegan-friendly
- Bulk discounts available
- Slightly more expensive in smaller quantities
- No scoop included
Transparent Labs STIM-FREE
- Best pre-workout (stim-free) and best tasting
- No artificial ingredients, gluten-free, non-GMO
- Transparent ingredient labeling
- Subscription discounts available
- Limited availability of L-citrulline Fermented
Kaged Pre-Kaged Elite
- Best pre-workout (with caffeine)
- High doses of performance-enhancing ingredients
- Gluten-free, contains electrolytes
- May have an artificial aftertaste
- Higher caffeine content
L-Citrulline Supplement FAQ
Risks
L-citrulline supplements are generally safe but can interact with certain medications. Consulting a doctor before starting any new supplement is advisable, especially for those with chronic health conditions.
Daily Use
L-citrulline is safe for daily use with no significant overdose risks. Typical supplements provide 10g daily or less, which is well within safe limits.
Effect on Erectile Dysfunction
L-citrulline can alleviate mild erectile dysfunction symptoms by enhancing blood flow. However, ED is complex, and professional medical advice is recommended for comprehensive treatment.
Dosage
Recent research suggests a minimum effective dose of 3g per day for cardiometabolic health benefits.