Evidence explainerCitrulline (L-citrulline and citrulline malate)

Citrulline Malate vs L-Citrulline: The 56.64% Label Math, and Two Head-to-Head Trials

Pre-workouts list one or the other, often with a ratio attached. The difference is mostly how much citrulline you actually get per gram, and the trials comparing them found no winner.

By Kymata Health editorial teamPublished October 9, 2026Last reviewed October 9, 2026

Medical review pending. Written by our editorial team from the studies cited below; a credentialed clinician has not reviewed it yet. Educational only, not medical advice.

Key takeaways

  • Citrulline malate is 56.64% citrulline by weight, so 1 g provides 566 mg of citrulline [1].
  • In a 2025 trial of 43 trained adults, neither 5.3 g of L-citrulline nor the same citrulline as citrulline malate improved strength, power or repetitions versus placebo in one session [2].
  • Over 6 weeks in 33 trained men, 8 g of L-citrulline and 12 g of citrulline malate both added upper-body repetitions versus placebo, with no difference between the forms [3].
  • Studies have not shown that "2:1" or "tri-citrulline malate" products are better [1].
  • ODS calls the overall evidence for citrulline limited and conflicting [1].

Safety at a glance

From our Citrulline (L-citrulline and citrulline malate) monograph. Published interactions and cautions only, each with its source.

Who should be careful

  • Long-term use. Studies have not adequately assessed the safety of citrulline, particularly when taken as a supplement for months at a time (ODS).[1]
  • Stomach upset. In one trial, 6 of 41 men reported stomach discomfort after 8 g of citrulline malate.[8][1]
  • Before you start. Talk to your pharmacist or clinician before adding this supplement, especially if you take prescription medicines, are pregnant or breastfeeding, or have a chronic health condition.[1]

Full Citrulline (L-citrulline and citrulline malate) safety section

The evidence, graded

Pulled from our monograph evidence tables. Grades follow our evidence-grading policy.

  • Grade DNo effectL-citrulline vs citrulline malate: strength and power in one sessionCitrulline (L-citrulline and citrulline malate) · Crossover RCT · n=43 · 2025 · PMID 39662304Neither form improved maximal strength, jump or ballistic performance, repetitions, bar velocity or perceived exertion compared with placebo.
  • Grade DImprovedL-citrulline vs citrulline malate over 6 weeks of trainingCitrulline (L-citrulline and citrulline malate) · RCT · n=33 · 2025 · PMID 40470618Both forms increased upper-body repetitions to failure versus placebo, with no difference between them. One-rep-max strength did not differ between groups; post-exercise nitric oxide markers were higher with citrulline malate than placebo.
  • Grade CImprovedRepetitions to failure in strength trainingCitrulline (L-citrulline and citrulline malate) · Meta-analysis · n=137 · 2021 · PMID 34010809Citrulline malate increased total repetitions by about 3 (6.4%) versus placebo, a small effect (SMD 0.196). Lower-body results showed a tendency for an effect; upper-body results were not significant.

The label math

L-citrulline is the amino acid on its own. Citrulline malate binds it to malic acid, and is 56.64% citrulline by weight, so 1 g of citrulline malate provides 566 mg of citrulline [1].

Some products are sold as citrulline malate 2:1 or tri-citrulline malate and claim a higher citrulline percentage, but studies have not determined whether they are better than standard citrulline or citrulline malate [1]. Compare the citrulline content, not the headline gram figure.

Why malate was added

Most studies used citrulline malate because malate, an intermediate in energy metabolism, might enhance energy production [1]. That was a hypothesis, which is why the head-to-head trials below matter.

The two head-to-head trials

In a 2025 single-session trial, 43 young trained men and women took 5.3 g of citrulline, with or without 2.7 g of malate, or placebo, 45 minutes before training [2]. Neither form improved maximal strength, jumps, repetitions, bar speed or perceived effort compared with placebo [2].

In a 2025 six-week trial, 33 resistance-trained men took 8 g of L-citrulline, 12 g of citrulline malate or placebo daily [3]. Both forms increased upper-body repetitions to failure versus placebo, with no difference between them, and one-rep-max strength did not differ between groups [3]. Both are small trials; we grade them D.

What pooled trials show for citrulline malate

Across 8 placebo-controlled studies, 6 to 8 g of citrulline malate taken 40 to 60 minutes before training added about 3 repetitions (6.4%) to strength sets, a small effect [4]. A 2026 meta-analysis of 30 trials found a small overall performance improvement (g = 0.16) with low to very low certainty [5].

For endurance, a meta-analysis of 9 studies found no benefit for time to exhaustion or time trials [6]. The full evidence table is on the citrulline monograph; for what the gym results add up to, see citrulline for pump and reps.

Quick answers

How much L-citrulline equals 8 g of citrulline malate?

Each gram of citrulline malate provides 566 mg of citrulline, so 8 g supplies roughly 4.5 g [1].

Is citrulline better than arginine?

About 80% of citrulline is converted to arginine in the kidneys, and more citrulline than arginine is absorbed from the gut, so ODS notes citrulline might raise blood arginine more efficiently [1]. That has not been tied directly to better performance [1].

Is citrulline safe?

Short studies found no adverse effects at up to 6 g/day for 4 weeks in nonathletes, but long-term safety has not been adequately studied [1]. In one trial, 6 of 41 men reported stomach discomfort after 8 g of citrulline malate [1].

Keep reading

Full monographs

Related articles

Browse the full Supplement & Nutrient Encyclopedia or all supplement articles.

References

  1. [1]Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements, 2024.
  2. [2]Malate or Not? Acute Effects of L-Citrulline Versus Citrulline Malate on Neuromuscular Performance in Young, Trained Adults: A Randomized, Double-Blind, Placebo-Controlled Crossover Trial. Int J Sport Nutr Exerc Metab, 2025. PMID 39662304
  3. [3]Changes in resistance training performance, rating of perceived exertion, and blood biomarkers after six weeks of supplementation with L-citrulline vs. L-citrulline DL-malate in resistance-trained men: a double-blind placebo-controlled trial. J Int Soc Sports Nutr, 2025. PMID 40470618
  4. [4]Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis. Int J Sport Nutr Exerc Metab, 2021. PMID 34010809
  5. [5]Effects of Citrulline Malate Supplementation on Exercise Performance: A Systematic Review and Three-Level Meta-Analysis. Nutrients, 2026. PMID 42356270
  6. [6]Effects of citrulline on endurance performance in young healthy adults: a systematic review and meta-analysis. J Int Soc Sports Nutr, 2023. PMID 37155582

Citrulline (L-citrulline and citrulline malate) and other dietary supplements are not intended to diagnose, treat, cure or prevent any disease, and these statements have not been evaluated by the FDA. Talk to your clinician or pharmacist before starting a supplement, especially if you take prescription medicines. This page has no product or affiliate links.

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