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Science & Research

Citrulline Malate vs L-Citrulline: Does Malate Actually Matter?

Dr. Gymbro · · 4 min read
#supplements #resistance training #sports nutrition #strength #citrulline malate #pre workout #citrulline

The Quick Answer (Before You Buy Another Tub)

If you came here asking whether you need citrulline malate or whether plain L-citrulline will do, here is the honest version: in a new randomized, double-blind, placebo-controlled crossover trial, neither one beat placebo for acute neuromuscular performance in young, trained adults. And malate did not add anything on top of citrulline.

That is not the same as saying citrulline is useless. It means that in this specific setup, a single pre-workout dose did not measurably change strength, power, or rep performance. Here is what the study did and what you can reasonably take from it.

What the Researchers Actually Tested

The study, published in the International Journal of Sport Nutrition and Exercise Metabolism (2025) by Martín-Olmedo and colleagues, enrolled 43 trained participants (21 women, average age about 24). Each person completed three sessions in a counterbalanced order, so everyone served as their own control:

  • Placebo
  • L-citrulline (CIT): 5.3 g of citrulline
  • Citrulline malate (CMA): 5.3 g of citrulline plus 2.7 g of malate

The key design choice is that citrulline was matched across both active conditions. If CMA had outperformed CIT, the malate would be the obvious explanation. That makes this a clean test of the "malate or not" question.

Supplements were taken 45 minutes before testing. Researchers measured:

  • Maximal upper- and lower-limb neuromuscular performance (two-point method)
  • Ballistic performance (countermovement jump)
  • Strength-endurance: three sets of 10 reps in squat and bench press, with velocity tracking
  • Perceived exertion and emotional responses

The Results: A Wall of Null Findings

Across the board, nothing moved in a meaningful way.

  • Maximal neuromuscular performance: no significant improvements for CIT or CMA (all p ≥ .061)
  • Ballistic strength: no change (all p ≥ .348)
  • Total repetitions: no difference (all p ≥ .590)
  • Reps before the velocity-loss threshold: no difference (all p ≥ .623)
  • Mean velocity and velocity decline or maintenance: no difference
  • Perceived exertion and emotional state: no difference (both p ≥ .306)

The effect sizes were tiny, with partial eta-squared values at or below roughly .066 and mostly far lower. That suggests the lack of significance was not just a case of a promising signal slipping under the threshold. The data were close to flat.

So, Is Malate Worth Paying For?

Based on this trial, no. When citrulline was matched, CMA did not outperform plain L-citrulline on any outcome. If there is an additive benefit from malate, it did not show up in an acute dose during low- to moderate-volume training.

The theory behind malate is that, as a Krebs cycle intermediate, it could support aerobic energy production and help buffer fatigue. It is a reasonable idea, but this study did not find that it translated into better lifting performance in a single session.

There is a practical angle too. Products labeled citrulline malate often use ratios such as 2:1, and the label may list the combined weight. Check whether the number refers to citrulline or to the whole compound. In this trial, 8 g of CMA at a 2:1 ratio would be roughly the citrulline-matched dose. Don't assume 6 g of "CMA" gives you 6 g of citrulline.

Practical Dosing Takeaways

  • If you already use citrulline: you do not need to switch to malate based on this evidence. Plain L-citrulline is a fine and often cheaper option.
  • If you buy CMA anyway: do the math on the actual citrulline content per scoop.
  • Dose context: the trial used about 5.3 g of citrulline 45 minutes pre-exercise. Many studies in this area use somewhere in the 6–8 g range, so a higher dose or a different protocol might behave differently. This study cannot say.
  • Do not expect a dramatic acute kick: citrulline is not a stimulant, and this trial found no change in how hard sessions felt.

What This Study Cannot Tell You

It is important not to overclaim in either direction. A few caveats apply:

  • It was an acute study. Researchers tested a single dose. Chronic supplementation over weeks could behave differently, and this trial does not address that.
  • Training volume was low to moderate. Three sets of 10 reps is not high-volume work. Citrulline's proposed benefits, such as better blood flow and ammonia clearance, may matter more when volume is high or rest is short. The authors specifically limit their conclusion to low- to moderate-volume sessions.
  • The sample was young and trained. Results may not carry over to older adults, beginners, or elite athletes.
  • Other outcomes were not measured. Muscle pump, soreness, or endurance performance were outside the scope of this paper.

The Bottom Line

The headline for supplement shoppers is simple: malate did not make citrulline work better, and neither form improved neuromuscular performance in this crossover trial. If you enjoy your citrulline and it fits your budget, there is no strong reason to stop, but there is also no evidence here that you need the malate version. Treat it as a low-priority, optional supplement. Training consistency, progressive overload, sleep, and protein intake will still do far more for your strength than any pre-workout scoop.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

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Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

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