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Head-to-head evidence comparison — which supplement is right for you?
Ashwagandha wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
14 of 14 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
9 of 11 studies with measurable effects showed benefit.
Top outcomes
300-600mg daily (standardized extract)
Morning for daytime stress, Evening for sleep support
KSM-66 or Sensoril standardized extract
3-6g (or 6-8g citrulline malate)
30-60 minutes before exercise, Or split doses throughout day
L-Citrulline powder (pure form)
2-4 weeks
2-4 weeks
2-4 weeks
First week
1-2 weeks
24-48 hours post-exercise
30-60 minutes
With doses >10g
Effects of Ashwagandha (Withania Somnifera) on stress and anxiety: A systematic review and meta-analysis
Explore (NY) (2024) · Meta analysis · n=873
Significant effect on the Perceived Stress Scale (PSS) (MD = -4.72, 95 % CI = [-8.45 to -0.99]).
Effects of Withania somnifera Extract in Chronically Stressed Adults: A Randomized Controlled Trial
Nutrients (2024) · Rct · n=131
Our findings demonstrate the stress-reduction capabilities of this well-characterized aqueous extract of WS (root and leaf) at the low dose of 125 mg/day, in a dose-dependent manner, via the modulation of the HPA axis.
Plant-derived nootropics and human cognition: A systematic review
Critical reviews in food science and nutrition (2023) · Systematic review
Bacopa monnieri improves language, learning and memory.
Absence of Effects of L-Arginine and L-Citrulline on Inflammatory Biomarkers and Oxidative Stress in Response to Physical Exercise: A Systematic Review with Meta-Analysis
Nutrients (2023) · Meta analysis · n=1080
We observed no difference between pre- vs. post-exercise for oxidative stress (subtotal = -0.21 [CI: -0.56, 0.14], p = 0.24, and heterogeneity = 0%.
Effects of Citrulline or Watermelon Supplementation on Body Composition: A Systematic Review and Dose-Response Meta-Analysis
Nutrients (2025) · Meta analysis
Overall, CIT supplementation had no substantial effects on body mass index (BMI), body weight, fat mass (FM), waist circumference (WC), body fat percentage (BFP), and fat-free mass (FFM).
Effect of food sources of nitrate, polyphenols, L-arginine and L-citrulline on endurance exercise performance: a systematic review and meta-analysis of randomised controlled trials
Journal of the International Society of Sports Nutrition (2021) · Meta analysis
No effect on exercise performance following consumption of foods rich in L-citrulline was identified (SMD=-0.03, p=0.24).
Based on meta-analysis showing significant HAM-A score reduction (p=0.0007) and RCT evidence at 125mg dose. High heterogeneity (I2=98%) in pooled analysis suggests variable response. Extract standardization affects bioavailability.
Meta-analysis showed significant reduction in muscle soreness 24h post-exercise but effect size was modest. Studies primarily used citrulline malate form.
AI-estimated from published studies. Interpret as directional guidance.
Ashwagandha has a higher evidence score (7.5/10 vs 6/10) and wins in 2 of 3 categories.
For improve endurance, L-Citrulline has a higher relevance score (85 vs 55).
No known interactions between Ashwagandha and L-Citrulline have been documented in our database. However, always consult a healthcare provider before combining supplements.