Last updated: January 21, 2026
Key Takeaways
- Take 6–8g Citrulline Malate 2:1 30–60 minutes before training to maximize muscle pumps and increase repetition performance by up to 53%.
- Use 3–6g pure L-Citrulline daily to support cardiovascular health and reduce systolic blood pressure by about 4mmHg.
- Choose pure L-Citrulline for precise vascularity dosing, and use Citrulline Malate 2:1 when you also want added endurance from malic acid.
- Rely on L-Citrulline instead of L-Arginine because citrulline absorbs better and sustains nitric oxide production through kidney conversion.
- L-Citrulline is safe up to 15g per day for most healthy adults; use Bucked Up’s pure L-Citrulline powder for clinical dosing and consistent results.
How L-Citrulline Fuels Blood Flow and Performance
L-Citrulline is a non-essential amino acid first isolated from watermelon that supports nitric oxide production and the urea cycle. Unlike L-Arginine, which breaks down heavily in the gut and liver, L-Citrulline absorbs efficiently and bypasses arginase, then converts to arginine in the kidneys for steady plasma arginine levels. Plasma arginine typically peaks 0.7 to 2 hours after ingestion, which supports a sustained nitric oxide response.
Citrulline works through three main pathways. First, higher L-Arginine availability boosts nitric oxide, which widens blood vessels and improves blood flow. Second, citrulline supports ammonia removal through the urea cycle, which can reduce exercise-related fatigue. Third, when paired with malic acid in Citrulline Malate, malate supports ATP production in the Krebs cycle and helps limit lactic acid buildup. These combined actions explain citrulline’s strong pump and performance effects compared with weaker arginine-based products.
Choosing Between Pure L-Citrulline and Citrulline Malate
Your goals and dosing style determine whether pure L-Citrulline or Citrulline Malate fits better. Pure L-Citrulline delivers 100% active citrulline, while Citrulline Malate 1:1 provides only about 50% citrulline because the rest is malic acid. Standard 2:1 Citrulline Malate contains about 67% citrulline, so 6g of Citrulline Malate 2:1 yields roughly 4g of actual L-Citrulline. A quick reference point is that 1.76g of Citrulline Malate 2:1 equals about 1g of pure L-Citrulline.
Citrulline Malate offers strong stability and excellent bioavailability, with slightly slower onset than pure L-Citrulline. Malate adds value for endurance athletes by feeding the Krebs cycle and helping buffer lactic acid. Pure L-Citrulline hits faster and allows precise control over dose, which works well for stacking and for users who want maximum vascularity without extra ingredients.
| Form | Dosage Equivalent | Key Benefit |
|---|---|---|
| Pure L-Citrulline | 3–6g | Vascularity, blood pressure, daily use |
| Citrulline Malate 2:1 | 6–8g (3.4–4.5g citrulline) | Pump, repetitions, endurance |
Both forms outperform L-Arginine because they raise arginine levels more reliably and for longer. Bucked Up’s Pure L-Citrulline Powder provides 3g per scoop, which makes custom dosing and stacking straightforward.
Dialing In Citrulline Dosage for Your Goal
Citrulline dosing changes based on whether you focus on workout performance, cardiovascular support, or recovery. Effective daily intake for blood flow typically falls between 3,000 and 8,000mg. Timing and form then fine-tune results for each goal.
| Goal | Recommended Dose | Timing | Evidence |
|---|---|---|---|
| Workout Pump/Reps | 6–8g CM 2:1 | 30–60min pre | 53% more reps in resistance training |
| Endurance Performance | 6g pure or CM | Pre + daily | 12% longer cycling duration |
| Cardiovascular/BP | 3–6g pure daily | Anytime | -4.02mmHg systolic BP reduction |
| Recovery/ED Support | 1.5–3g pure BID | Post/pre-bed | 30% rigidity increase in 8-week trial |
Experience level also shapes dosing. Beginners can start with 3–6g to gauge tolerance, then adjust upward if needed. Advanced lifters often use 8g or more in stacking protocols. Intakes above 6g per day may further support body composition, especially when paired with consistent resistance training. Bucked Up Pre supplies 6g Citrulline Malate 2:1, and Mother Bucker includes 4g pure L-Citrulline with Nitrosigine® for a higher-level pump stack.
Timing, Stacking, and Everyday Use
Most users see the strongest acute performance benefits when they take citrulline about 60 minutes before training. This schedule lines up peak plasma levels with heavy sets or intense conditioning. Daily protocols often use a morning dose and a final dose 60 minutes before exercise to maintain benefits across the week.
Smart stacking can enhance citrulline’s impact without pushing doses excessively high. Pairing L-Citrulline with glutathione increased nitric oxide output and extended vasodilation compared with citrulline alone. Beta-alanine combines well for endurance, while caffeine needs balance because stimulants can narrow blood vessels and blunt pump. Bucked Up’s Woke AF offsets this concern by pairing a heavy 6g Citrulline Malate dose with 333mg caffeine, which preserves pump even with strong stimulation.
Many users underestimate the dose needed for real results and rely on underdosed proprietary blends. Others assume all citrulline products absorb the same way. Bucked Up uses Astragin® in key formulas to support absorption so you get the full benefit of every listed gram.
Safety Guidelines and Who Should Skip Citrulline
L-Citrulline appears safe and well tolerated at oral doses up to 15g per day, although most people see strong results between 6g and 10g. Intakes above 9g can cause mild stomach upset, usually bloating or loose stools in sensitive users.
Certain groups should avoid or limit citrulline. Pregnant or breastfeeding individuals lack clear safety data and should skip it. People with naturally low blood pressure, serious kidney disease, or upcoming surgery within two weeks should use caution and speak with a healthcare professional. Avoid combining citrulline with nitrates or prescription drugs for high blood pressure, heart disease, or erectile dysfunction because blood pressure could drop too low. Clinical trials report excellent overall tolerability, with only occasional mild gas or cramps.
Why Bucked Up Is a Reliable Source for Citrulline
Bucked Up focuses on clinical dosing and transparent labels so users know exactly what they are taking. Our GMP-certified, USA-made products feature clearly stated ingredient amounts. Bucked Up Pre supplies 6g Citrulline Malate 2:1, while Mother Bucker stacks 4g pure L-Citrulline with Nitrosigine® and Astragin® for strong absorption and pump support. Unlike brands that hide behind proprietary blends, Bucked Up lists every dose so you can match your intake to the research and your goals.
Frequently Asked Questions
Best Citrulline Dosage for a Gym Pump
Use 6–8g of Citrulline Malate 2:1 about 30–60 minutes before lifting for a strong pump. This range delivers roughly 4–5.3g of actual L-Citrulline, which research links to up to 53% more repetitions and noticeable vascularity through sustained nitric oxide production.
Citrulline Malate 2:1 vs 1:1
The 2:1 ratio works better for most athletes because it delivers more L-Citrulline per gram while still providing malic acid for energy support. With about 67% citrulline content compared with 50% in 1:1, the 2:1 form is more potent and cost-effective for pump and endurance.
L-Citrulline Dosage for Blood Pressure
Take 3–6g of pure L-Citrulline daily to support blood pressure. Clinical data shows average systolic reductions of about 4mmHg at these doses. You can split the dose or take it once daily, and timing does not need to match workouts for cardiovascular benefits.
Is 8g of Citrulline Too High?
Most healthy adults tolerate 8g well, and this amount sits comfortably below the 15g safety ceiling seen in research. Some people may notice mild digestive issues at this level, but that reaction is uncommon. Many advanced athletes use 8g when chasing maximum pumps or stacking with other nitric oxide boosters.
Citrulline vs Arginine Dosage
Intakes of 3–6g L-Citrulline usually outperform 5g or more of L-Arginine for nitric oxide support. Arginine breaks down heavily through arginase before it reaches circulation, while citrulline bypasses this breakdown and converts to arginine in the kidneys for a steadier rise in blood levels.
L-Citrulline Dosage for ED Support
Use 1.5–3g of pure L-Citrulline daily to support erectile function through better blood flow. Trials using 2g per day reported about 30% improvements in rigidity scores over eight weeks. This range focuses on ongoing vascular support rather than a single pre-activity dose.
Starting Dose for Beginners
New users can begin with 3g of pure L-Citrulline or about 4.5g of Citrulline Malate. This starting point lets you feel the effects while limiting any chance of stomach discomfort. Increase gradually based on your training goals and how your body responds.
Stacking Citrulline With Pre-Workout
Citrulline stacks well with common pre-workout ingredients such as caffeine, beta-alanine, and creatine. Many lifters add 3g of pure L-Citrulline to pre-workouts that underdose citrulline. Mother Bucker showcases an ideal stack by pairing L-Citrulline with Nitrosigine® and absorption enhancers for a stronger pump.
Conclusion: Put Citrulline Dosing to Work
Dialed-in citrulline dosing can turn average sessions into higher-volume, higher-intensity workouts. Use 6–8g Citrulline Malate 2:1 for peak pumps and repetition performance, and 3–6g pure L-Citrulline daily for cardiovascular support. Bucked Up delivers clinically dosed Citrulline Malate and pure L-Citrulline so you can match your intake to the science and your performance goals.
