Legend

Each bar shows the amount commonly used in published human research, and where this label's dose falls against it. Research amounts are context, not a recommendation — they are not doses, and nothing here is medical advice.

• Citrulline4 g

  67% of the low end of the studied range

  0studied range 6 g–8 g10 g

  Studies use about 6 g of pure L-citrulline, or 8 g of citrulline malate — which is about 5.3 g of citrulline at the usual 2:1 ratio, and closer to 4 g if the label is 1:1.

  Source: Gough et al., European Journal of Applied Physiology 2021 — “The most commonly employed dose of CM is a single acute 8 g dose”

• Beta-alanine3.2 g

  At or above the studied amount

  0studied range 3.2 g–6.4 g7 g

  Studied as a daily loading protocol of 3.2–6.4 g taken for four weeks or longer. A single serving below that range still counts toward the daily total, but one scoop is not a studied dose on its own.

  Source: Rezende et al., Frontiers in Physiology 2020 — “It seems that substantial amounts of BA are required to increase MCarn, with most studies using doses of ~3.2–6.4 g·day−1, for periods ranging from 4 to 24 weeks.”

• Caffeine250 mg

  At or above the studied amount

  0studied range 200 mg–400 mg450 mg

  Performance studies most often use 3–6 mg per kg of body weight, which works out to roughly 200–400 mg for most adults. The FDA cites 400 mg a day as an amount not generally associated with negative effects in healthy adults.

  Source: Guest et al., Journal of the International Society of Sports Nutrition 2021 — “Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/kg body mass.”

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