L-Citrulline vs Citrulline Malate
Both raise nitric oxide, but the doses differ. Here's how to compare L-citrulline and citrulline malate.
Pre-Workout Supplements
1. The Difference
L-citrulline is pure citrulline. Citrulline malate combines citrulline with malic acid, commonly in a 2:1 ratio, so 6 g of citrulline malate provides about 4 g of citrulline. Malate may play a small role in energy production, but evidence for added benefit is limited.
2. Dosage Compared
| Form | Typical Dose | Citrulline Delivered |
|---|---|---|
| L-citrulline | 3 - 6 g | 3 - 6 g |
| Citrulline malate 2:1 | 6 - 8 g | 4 - 5.3 g |
| Citrulline malate 1:1 | 6 - 8 g | 3 - 4 g |
3. Citrulline Benefits
- Increases blood arginine and nitric oxide
- Supports blood flow and muscle pump
- May improve reps to failure and reduce soreness in some studies
- May support endurance performance
4. Citrulline Timing and Loading
Most research uses a single dose about 30 to 60 minutes before exercise. Some studies show benefits from daily use over several days or weeks, suggesting consistent intake may improve results. Citrulline is generally well tolerated, though large doses may cause mild stomach upset.
5. Citrulline vs Arginine
Citrulline is converted to arginine in the kidneys and raises blood arginine levels more effectively than taking arginine directly. Arginine is broken down extensively in the gut and liver. That's why most modern pump supplements use citrulline rather than arginine.
6. Watermelon and Citrulline
Watermelon is a natural source of citrulline, but you'd need to eat a lot to match supplement doses.
7. Our Recommendation
Choose either form and match the dose: 3 to 6 g L-citrulline or 6 to 8 g citrulline malate.
8. Citrulline Side Effects
Citrulline is well tolerated; high doses may cause mild digestive upset in some people.
9. Citrulline in Pre-Workouts
Many pre-workouts include citrulline, but doses vary widely. Some contain only 1 to 2 grams, which is less than studied amounts. Check the label for 6 to 8 grams of citrulline malate or 3 to 6 grams of L-citrulline. If your pre-workout is underdosed, add a separate citrulline supplement.
Citrulline is also available as an unflavored powder that mixes easily into other drinks.
10. Citrulline for Endurance and Recovery
Some research suggests citrulline may improve endurance performance and reduce muscle soreness after exercise, possibly by improving blood flow and reducing fatigue byproducts. Results are mixed, but citrulline is safe and inexpensive, making it a reasonable supplement for athletes curious about performance gains.
11. Final Tip
Take citrulline about an hour before training and use it consistently for several sessions to judge its effects.
Final Thoughts
L-citrulline and citrulline malate both work; just match the dose. Take about 3 to 6 g of L-citrulline or 6 to 8 g of 2:1 citrulline malate around 60 minutes before training. This article is for general information only and isn't medical advice. Talk to a doctor or registered dietitian before starting a supplement, especially if you're pregnant or nursing, take medication or have a health condition.
Frequently Asked Questions
- Which is better, L-citrulline or citrulline malate?
- Both are effective at proper doses. Most research on performance used citrulline malate.
- When should I take citrulline?
- About 30 to 60 minutes before training.
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