How Much L-Citrulline Do You Need For The Pump?

by Nader Qudimat
Updated July 21, 2023

L-Citrulline, a non-essential amino acid, has been making waves in the fitness world for its remarkable ability to enhance muscle pumps.

This naturally occurring compound is not just hype in the supplement industry; it's backed by science and embraced by gym athletes for its tangible benefits.

L-Citrulline Dosage For Pumps: Quick Rundown

Use a minimum of 3g pure citrulline, with more effective dosages ranging between 6-10g of pure citrulline.

This results in an impressive muscle pump during workouts and improved athletic performance.

What Is L-Citrulline?

L-Citrulline is an amino acid that your body naturally produces.

It's also found in certain foods like watermelon. Citrulline comes from the Latin word for watermelon, "citrullus." In the body, L-Citrulline is converted into another amino acid called L-arginine, which is then converted into nitric oxide.

Nitric oxide is a potent vasodilator that improves blood flow, enhancing muscle pump and better performance during workouts.

Find the best pump supplements here.

L-Citrulline Dosage for Optimal Muscle Pump

When enhancing muscle pumps, the dosage of L-Citrulline can make a significant difference.

Research shows that the optimal dosage of pure L-Citrulline ranges from a minimum of 3 grams to a maximum of 10 grams.

This dosage range is found to effectively boost nitric oxide production, leading to improved blood flow and enhanced muscle pump during workouts.

The recommended dosage for those using Citrulline Malate, a compound that combines L-Citrulline with Malate, is slightly higher.

Around 12 grams of Citrulline Malate is typically suggested to achieve the desired muscle pump and performance benefits.

It's worth noting that the effectiveness of L-Citrulline can be further enhanced when combined with other nitric oxide boosters.

For instance, Agmatine, a byproduct of L-Arginine, works synergistically with L-Citrulline to further boost nitric oxide levels and enhance muscle pump. You can learn more about the benefits of Agmatine in this comprehensive guide.

Additionally, caffeine malate can be a great addition to your pre-workout stack.

It provides the energy boost of caffeine along with the fatigue-fighting benefits of malic acid, helping you push through intense workouts. Check out this article to learn more about caffeine malate.

Lastly, several other ingredients can contribute to an impressive muscle pump in a pre-workout. To explore these ingredients and understand how they work, head to this post.

Remember, while these dosages are generally considered safe, starting with a lower dose and gradually increasing it to assess your tolerance is always best.

And as always, consult with your healthcare provider before starting any new supplement regimen.

The Benefits Of L-Citrulline

L-Citrulline has benefits beyond just the pump, read them below...

Enhanced Muscle Pump

The enhanced muscle pump is one of the most sought-after effects of L-Citrulline supplementation.

This is due to its ability to increase nitric oxide production, which dilates blood vessels and increases blood flow to the muscles.

This increased blood flow gives your muscles a fuller, more vascular appearance and delivers more nutrients and oxygen, improving performance and recovery.

This study shows that L-Citrulline supplementation can significantly increase nitric oxide levels, improving muscle pump.

Improved Athletic Performance

L-Citrulline is not just about aesthetics; it's also about performance.

Research shows that L-Citrulline can enhance athletic performance by reducing fatigue and improving endurance.

This is particularly beneficial for high-intensity exercises like weightlifting and sprinting.

Better Recovery

L-Citrulline can also aid in recovery after workouts.

One study found that L-Citrulline supplementation can reduce muscle soreness after exercise, helping you return to your workouts sooner.

Read on citrulline vs Nitrosigine.

The Main Goal Of L-Citrulline

The primary purpose of L-Citrulline supplementation is to enhance athletic performance and recovery.

Boosting nitric oxide production helps improve blood flow, muscle pump, and nutrient delivery to the muscles.

This can lead to better performance during workouts and faster recovery afterward.

Side Effects And Interactions

L-Citrulline is generally considered safe with few reported side effects.

However, some people may experience stomach discomfort, especially when taking high doses.

As with any supplement, it's important to start with a lower dose and gradually increase it to assess your tolerance.

As for interactions, L-Citrulline may interact with certain medications, such as those for high blood pressure or erectile dysfunction, due to its effects on blood flow.

If you're taking any medications, it's always a good idea to talk to your doctor before starting any new supplement.

Who's It For?

L-Citrulline is for anyone looking to enhance their athletic performance, improve muscle pump, and speed up recovery after workouts.

Whether you're a bodybuilder, a runner, or just someone who enjoys hitting the gym, L-Citrulline can be a valuable addition to your supplement regimen.

Who Should Avoid It?

While L-Citrulline is generally safe for most people, those with certain medical conditions should avoid it.

These include people with low blood pressure, as L-Citrulline can further lower blood pressure due to its vasodilating effects.

Also, people with kidney disease should avoid L-Citrulline, as it may worsen their condition.

Always consult with your doctor before starting any new supplement.

L-Citrulline vs. L-Arginine

L-Citrulline and L-Arginine are both popular supplements for enhancing muscle pump and performance.

However, research shows that L-Citrulline may be more effective than L-Arginine at increasing nitric oxide levels and improving exercise performance.

This is because L-Citrulline is better absorbed by the body and is converted into L-Arginine, leading to higher and more sustained levels of L-Arginine in the body.


What is the recommended dosage of L-Citrulline for muscle pump?

The recommended dosage of L-Citrulline for enhancing muscle pump is typically between 6 to 8 grams per day. However, starting with a lower dose and gradually increasing it to assess your tolerance is always best.

Can I take L-Citrulline on an empty stomach?

Yes, L-Citrulline can be taken on an empty stomach. However, some people may experience stomach discomfort, so it may be better to take it with food.

Can I take L-Citrulline with other supplements?

Yes, L-Citrulline can be taken with other supplements. It's often included in pre-workout supplements and other ingredients like caffeine and beta-alanine.

Is L-Citrulline safe for long-term use?

L-Citrulline is generally considered safe for long-term use. However, as with any supplement, it's always a good idea to take breaks from use and consult your doctor if you have any concerns.

Can I take L-Citrulline if I have high blood pressure?

If you have high blood pressure, it's important to talk to your doctor before starting any new supplement, including L-Citrulline. While L-Citrulline can help improve blood flow, it may also lower blood pressure, which could concern some people.

Bottom Line

L-Citrulline is a powerful supplement that can enhance muscle pumps, improve athletic performance, and speed up recovery.

Its benefits are backed by science, making it a popular choice among fitness enthusiasts.

Whether you're looking to maximize your gains, push your limits in the gym, or improve your overall athletic performance, L-Citrulline could be a valuable addition to your supplement regimen.

As always, it's essential to consult with your doctor before starting any new supplement, especially if you have any underlying health conditions or are taking any medications.

by Nader Qudimat

Forged by iron and cold steel, I'm Nader, a mid-30s natural bodybuilder. Once a 100lb skinny guy, I've transformed into a 200lb muscular athlete with over 15 years of lifting experience. Today, I leverage my transformation and extensive experience to guide countless individuals on their fitness journeys.

Click here to check out my 12 year transformation: Natural 12 Year Transformation

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