Compare L-citrulline, citrulline malate and pump formulas on the actual grams of citrulline per serving and the cost per gram. Citrulline malate and L-citrulline aren't the same amount gram for gram, and research effects are small, so we explain both before you buy.
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What is L-citrulline?
L-citrulline is an amino acid your body makes, and it is also found in some foods, notably watermelon. In the body, citrulline can be converted to another amino acid, arginine, which is one reason it appears in so many pre-workout and "pump" formulas.
This collection includes plain L-citrulline powders, citrulline malate powders, arginine and citrulline combinations, and pre-workouts (many of them stim-free) that list citrulline as an ingredient. Check the label for which form and how much each serving contains.
L-citrulline vs citrulline malate: what's the difference?
Citrulline malate is citrulline bonded to malic acid, so a gram of citrulline malate contains less citrulline than a gram of L-citrulline. In a 2:1 citrulline malate, about two-thirds of the weight is citrulline and one-third is malate.
| On the label | Citrulline per serving (approx.) |
|---|---|
| 6g L-citrulline | 6g |
| 6g citrulline malate 2:1 | about 4g |
| 8g citrulline malate 2:1 | about 5.3g |
| 6g citrulline malate 1:1 | about 3g |
So 6g of "citrulline" and 6g of "citrulline malate" are not the same amount. If a label only says "citrulline malate" without a ratio, you can't tell exactly how much citrulline you're getting.
What are the benefits of citrulline?
Citrulline has no authorised health claim in Great Britain, so we can only describe what research shows, and the effects reported are small. A 2019 meta-analysis in Sports Medicine of 12 studies found a small benefit for citrulline over placebo on high-intensity strength and power, and the authors called for more research on form, dose and who responds.
A separate 2020 meta-analysis of 13 studies found citrulline reduced how hard exercise felt and muscle soreness at 24 hours, but found no significant difference in soreness at 48 or 72 hours or in blood lactate (a marker of how hard muscles are working). Neither review shows large effects, and we don't claim any product here improves your training.
How much citrulline should you take?
There is no official recommended amount of citrulline. Research doses vary, so the most useful thing you can do is check how much citrulline (not citrulline malate) each serving contains and compare products on that.
"Adding more ingredients doesn't automatically make a product more effective," says Andy Arshad, who runs SupplementHQ. "Each ingredient needs a clear purpose, an appropriate dose and evidence supporting its intended use." Follow the directions on the label, and don't take more than the stated amount.
L-citrulline vs L-arginine: which is which?
They are two related amino acids: the body can convert citrulline to arginine. Both appear in this collection and in our citrulline, arginine & nitrate range, sometimes in the same product.
A 2020 meta-analysis in Nutrients reported mixed findings for arginine supplements on exercise, with the authors cautioning that some results should be treated carefully because of publication bias. As with citrulline, there is no authorised health claim for arginine.
Does citrulline have side effects?
The reviews above focused on performance, not safety, and covered short-term studies in healthy adults, so they can't tell you about long-term use. Some people report stomach discomfort with larger amounts of amino acid powders.
If you take blood-pressure medication, medicines for erectile dysfunction, or any other medication, or have a medical condition, or are pregnant or breastfeeding, speak to your GP or pharmacist before taking citrulline or arginine.
Citrulline on its own or in a pre-workout?
A standalone powder lets you see and control exactly how much citrulline you take; a pre-workout combines it with other ingredients, often including caffeine. Many pump-style pre-workouts in this collection are stim-free, but check the label.
If a product contains caffeine, EFSA (the European Food Safety Authority) says healthy adults can have single doses of up to 200mg and up to 400mg a day from all sources. Browse stim-free pre-workouts, pump supplements or our pre-workout guide.
How do you compare citrulline value?
Compare the cost per gram of actual citrulline, after adjusting for malate. That's the figure that tells you what you're paying for.
How to compare value (example figures, not real products): a £20 tub of 300g pure L-citrulline costs about 6.7p per gram of citrulline. A £18 tub of 300g citrulline malate 2:1 contains about 200g of citrulline, so it costs 9p per gram of citrulline, more per gram even though the tub is cheaper.
"Two products that look almost identical on the shelf can offer different value," says Andy. See all gym & sports performance supplements for other categories.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.