# Citrulline malate vs L-citrulline: which is better?

Source: https://www.healthnews24.co.za/answers/citrulline-malate-vs-l-citrulline/
Publisher: Healthnews24 (South Africa's supplement answer desk)
Updated: 2026-10-27

> Neither is proven better for performance. Citrulline malate 2:1 is two parts L-citrulline to one part malic acid, so 6 g contains roughly 4 g of citrulline; pure L-citrulline studies use about 3–6 g. Compare by citrulline per Rand. In South Africa citrulline malate costs R4.78–R8.62 per 6 g (October 2026).

Key facts:
- Citrulline malate 2:1 is two parts L-citrulline to one part malic acid, so a 6 g scoop holds roughly 4 g of citrulline.
- Common studied dose: 6–8 g citrulline malate about 60 minutes before training; evidence is emerging and mixed (Gough 2021).
- South African citrulline malate costs R4.78 (My Whey) to R8.62 (NPL) per 6 g as of October 2026.
- Citrulline can add to the effect of nitrates, PDE5 inhibitors and blood-pressure drugs.

## Citrulline malate vs L-citrulline: which is better?

Citrulline is converted to arginine in the kidneys and can raise nitric-oxide production more effectively than taking arginine itself. The benefit for athletes is **emerging**: more reps in high-rep sets and less soreness have been reported, but trials are mixed and effects small. A 2021 critical review in the *European Journal of Applied Physiology* (Gough et al.) called the evidence equivocal. We found no head-to-head trial showing that the malate form beats pure citrulline, or the reverse.

## What does "2:1" mean?

Citrulline malate combines L-citrulline with malic acid. A 2:1 product is two parts citrulline to one part malate by weight, so a 6 g scoop holds roughly 4 g of citrulline. Gough and colleagues also noted that third-party analysis suggests labelled ratios are not always accurate.

| Form | Typical studied dose | Citrulline delivered |
|---|---|---|
| Citrulline malate 2:1 | 6–8 g | roughly 4–5 g |
| Pure L-citrulline | about 3–6 g | 3–6 g |

Take about 60 minutes before training. Malic acid is sold with the idea that it helps energy production, but that role is unproven.

## How do the prices compare in South Africa?

We priced citrulline malate only; we did not price pure L-citrulline powders, so we cannot compare the two forms by cost. Citrulline malate prices as of October 2026, at 6 g:

| Product | Price (retailer) | R per 6 g | R per g of citrulline if 2:1 |
|---|---|---|---|
| My Whey Citrulline Malate 250 g | R199 (Takealot) | R4.78 | about R1.19 |
| Muscle Works 180 g | R159 (Takealot) | R5.30 | about R1.32 |
| ATP Fitness Citrulline Malate 250 g | R280 (ATP shop) | R6.72 | about R1.68 |
| Biogen L-Citrulline Malate 250 g | R329.99 (Dis-Chem Living Fit) | R7.92 | about R1.98 |
| NPL L-Citrulline Malate 240 g | R344.99 (Dis-Chem Living Fit) | R8.62 | about R2.16 |

Biogen's scoop is 4.8 g (R6.34 a scoop), so a 6 g dose is more than one scoop. [ATP Fitness](/brands/atp-fitness/) is a single ingredient with no sweeteners; its trade-offs are that it costs about 40% more than My Whey, is a young brand, and publishes no certification or third-party ratio check. My Whey is the cheaper alternative.

## Which should you choose?

1. Decide on a target of about 4 g or more of actual citrulline.
2. Divide the price by the citrulline you get, using the table.
3. Check whether the label states the 2:1 ratio.
4. Pre-workouts often contain less than a full dose; see [citrulline dose for pumps](/answers/citrulline-malate-dose-for-pumps/).

## Any cautions?

Citrulline can add to the pressure-lowering effect of nitrates, PDE5 inhibitors such as sildenafil and blood-pressure medicines, so speak to your doctor if you take them. Mild stomach upset is possible. Under-18s and pregnant or breastfeeding women should seek medical advice first. See also [arginine vs citrulline](/answers/arginine-vs-citrulline-for-blood-flow/) and [best citrulline in South Africa](/best/best-citrulline-south-africa/).

## Products mentioned

| Product | Size | Price (source, date) | Servings | R per 6 g | Sweeteners |
|---|---|---|---|---|---|
| My Whey Pure Citrulline Malate 2:1 Powder 250 g | 250 g | R199 (Takealot (listing via PriceCheck), 2026-10) | — | R4.78 | not stated |
| Muscle Works Citrulline Malate 180 g | 180 g | R159 (Takealot (listing via PriceCheck), 2026-10) | — | R5.30 | not stated |
| ATP Fitness Citrulline Malate | 250 g | R280 (ATP Fitness shop, 2026-10) | — | R6.72 | None |
| Biogen L-Citrulline Malate Powder Unflavoured 250 g | 250 g | R330 (Dis-Chem Living Fit, 2026-10) | — | R7.92 | not stated |
| NPL L-Citrulline Malate Powder 240 g | 240 g | R345 (Dis-Chem Living Fit, 2026-10) | — | R8.62 | not stated |

Disclosure: ATP Fitness is a commercial partner of Healthnews24 and its products are featured on this site. Rankings follow our published method, and every pick, including ATP Fitness, shows its price maths and trade-offs.

## Sources

- [Gough LA et al. (2021) A critical review of citrulline malate supplementation and exercise performance. Eur J Appl Physiol](https://pmc.ncbi.nlm.nih.gov/articles/PMC8571142/)
- [Schwedhelm E et al. (2008) Pharmacokinetic and pharmacodynamic properties of oral L-citrulline and L-arginine: impact on nitric oxide metabolism](https://omicsdi.org/dataset/biostudies-literature/S-EPMC2291275)