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To supplement L-citrulline for circulatory health or to alleviate erectile dysfunction, take 2,000 mg of citrulline, three times a day with meals, for a total daily dose of 6,000 mg. L-citrulline does not need to be taken with meals, however.
To supplement for circulatory health with a citrulline malate supplement, take 1.76 g of citrulline malate for every 1 gram of citrulline you would normally take.
To supplement L-citrulline to enhance sports performance, take 6,000 – 8,000 mg of citrulline malate about an hour before exercise. On days that you don't exercise, it can be broken up into smaller doses. *
L-citrulline is commonly available in a powder form that can be mixed with liquid or added to nutritional shakes.
For exercise performance enhancement, 2 to 5 grams of L-citrulline per day is an average dose. Studies have shown that doses of 3 to 6 grams per day of L-citrulline and 8 grams of citrulline malate can be taken with no side effects. In fact, one study, conducted in France, discovered that taking up to 15 grams of citrulline was safe and well-tolerated by the study participants. No side effects were reported, even when supplement doses of up to 20 grams of citrulline malate were taken. *
If you want to improve your exercise performance, you should take 3 to 5 grams of L-citrulline per day or 6 to 8 grams of citrulline malate per day accordingly.
Optimally, you should ingest citrulline about 15-30 minutes before training - but also during or after training if desired. If the dosage per day is too much for you to take in one go, you can increase it to 15-20g split into multiple doses throughout the day. However, make sure to consult with your doctor before doing that. *