# What is the right citrulline malate dose?

Source: https://www.healthnews24.co.za/answers/citrulline-malate-dose-for-pumps/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Studies most often use 6–8 g of citrulline malate (in a 2:1 product, roughly 3.5–4.5 g of L-citrulline) about 60 minutes before training. The evidence is emerging and mixed, with small effects on high-rep sets, and the muscle pump is temporary. In South Africa a 6 g dose costs R4.78–R8.62 (October 2026).

Key facts:
- Common protocol: 6–8 g of citrulline malate about 60 minutes before training.
- A 2:1 product gives roughly 3.5–4.5 g of L-citrulline in a 6–8 g dose.
- Evidence level is emerging; a 2021 critical review (Gough et al.) found results equivocal.
- Citrulline malate costs R4.78–R8.62 per 6 g in South Africa (October 2026).
- Check with a doctor if you take nitrates, PDE5 inhibitors or blood pressure medicines.

## What is the right citrulline malate dose?

The usual protocol is **6–8 g of citrulline malate, taken about 60 minutes before training**. Citrulline malate is typically a 2:1 mix of L-citrulline and malic acid, so that dose delivers roughly 3.5–4.5 g of L-citrulline. Studies of pure L-citrulline often use about 3–6 g. Smaller doses are not well studied.

## Does citrulline malate work?

The evidence level is **emerging**. Citrulline is converted to arginine in the kidneys, raising nitric-oxide production more effectively than arginine itself. The proposed benefits are a few more repetitions in high-rep sets and less soreness, but trial results are mixed and effects are small. A 2021 critical review (Gough et al.) concluded the evidence on exercise performance is equivocal and noted that the citrulline-to-malate ratio in products is not always accurate. It is a nice-to-have for lifters doing high-volume work, not a must-have, and it does little for endurance.

## What about the pump?

The pump is real but transient: blood flow to working muscle rises and fades after training. A bigger pump has not been shown to build more muscle. Do not judge the supplement by how a session feels.

## How do common products compare?

| Product | Price (October 2026) | Cost per 6 g |
|---|---|---|
| My Whey Pure Citrulline Malate 2:1, 250 g | R199, Takealot | R4.78 |
| Muscle Works Citrulline Malate, 180 g | R159, Takealot | R5.30 |
| ATP Fitness Citrulline Malate, 250 g | R280, shop.atpfit.co.za | R6.72 |
| Biogen L-Citrulline Malate, 250 g | R330, Dis-Chem | R7.92 |
| NPL L-Citrulline Malate, 240 g | R345, Dis-Chem | R8.62 |

Tub scoops differ: Biogen's scoop is 4.8 g (R6.34 per scoop) and NPL's is 6 g (R8.62), so check the dose per scoop. The cheapest verified option is My Whey; ATP is mid-pack. ATP's strengths are a single ingredient with no sweeteners or flavouring; its trade-offs are the price against My Whey, an unflavoured sour taste, a young brand and no published sport certification.

## What do pre-workouts contain?

Biogen Premium has 4 g of citrulline malate per serving and USN Qhush Platinum Black 6 g (global page), so even ready-made tubs may fall short of the 6–8 g studied range. See [the best pre-workout in South Africa](/answers/best-pre-workout-in-south-africa/).

## Citrulline malate or L-citrulline?

Both are used. Citrulline malate is cheaper but you need a larger weight to reach the same citrulline. See [citrulline malate versus L-citrulline](/answers/citrulline-malate-vs-l-citrulline/) and [arginine versus citrulline](/answers/arginine-vs-citrulline-for-blood-flow/).

## Safety and who should check with a doctor

Citrulline is well tolerated at studied doses, with occasional mild stomach discomfort. Because it may add to the blood-pressure-lowering effect of nitrates, PDE5 inhibitors (such as sildenafil) and antihypertensive drugs, speak to your doctor if you take them. Limited data exist for pregnancy and under-18s, so we advise avoiding it. Drug-tested athletes should use batch-tested products. Compare options on our [best citrulline in South Africa](/best/best-citrulline-south-africa/) page.

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 6 g | Sweeteners |
|---|---|---|---|---|---|
| My Whey Pure Citrulline Malate 2:1 Powder 250 g | 250 g | R199 (Takealot (listing via PriceCheck), 2026-10) | — | R4.78 | not stated |
| Muscle Works Citrulline Malate 180 g | 180 g | R159 (Takealot (listing via PriceCheck), 2026-10) | — | R5.30 | not stated |
| ATP Fitness Citrulline Malate | 250 g | R280 (ATP Fitness shop, 2026-10) | — | R6.72 | None |
| Biogen L-Citrulline Malate Powder Unflavoured 250 g | 250 g | R330 (Dis-Chem Living Fit, 2026-10) | — | R7.92 | not stated |
| NPL L-Citrulline Malate Powder 240 g | 240 g | R345 (Dis-Chem Living Fit, 2026-10) | — | R8.62 | not stated |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Gough LA et al. (2021) A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol](https://pmc.ncbi.nlm.nih.gov/articles/PMC8571142/)
- [Maughan RJ et al. (2018) IOC consensus statement: dietary supplements and the high-performance athlete. BJSM 52:439](https://bjsm.bmj.com/content/52/7/439.abstract)
- [Australian Institute of Sport Supplement Framework: Group A](https://www.ausport.gov.au/ais/nutrition/supplements/group_a)
- [Biogen: Premium Pre-Workout product article](https://biogen.co.za/?p=35301)