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Head-to-head evidence comparison — which supplement is right for you?
Citrulline Malate and Magnesium are closely matched across evidence, studies, and safety.
Verdict
Likely helps
3 of 4 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
13 of 17 studies with measurable effects showed benefit.
Top outcomes
6-8g citrulline malate pre-workout
30-60 minutes before exercise, Empty stomach or with light carbs
Citrulline Malate 2:1 powder
200-350mg elemental magnesium daily
Evening for sleep/relaxation (glycinate), Morning for energy (malate), Anytime (citrate)
Depends on goal - see notes
Acute (within session)
Acute
24-48 hours
Acute
1-2 weeks
1-2 weeks
1 week
Immediate
Acute Effect of Citrulline Malate on Repetition Performance During Strength Training: A Systematic Review and Meta-Analysis
International Journal of Sport Nutrition and Exercise Metabolism (2021) · Meta analysis · n=198
Small ergogenic effect (SMD=0.196)
Impact of Chronic Nitrate and Citrulline Malate Supplementation on Performance and Recovery in Spanish Professional Female Soccer Players: A Randomized Controlled Trial
Nutrients (2025) · Rct · n=60
Plasma NO3- concentrations significantly increased from baseline in the NIT + CM group and remained elevated 24 h after the final dose, confirming sustained systemic exposure.
Effects of Acute Citrulline Malate Supplementation on CrossFit(®) Exercise Performance: A Randomized, Double-Blind, Placebo-Controlled, Cross-Over Study
Nutrients (2024) · Crossover · n=21
The results indicated no significant difference in the number of rounds completed between the CM and placebo conditions (13.5 ± 5.2 vs. 13.8 ± 6.7 rounds, respectively; p = 0.587).
Magnesium supplementation in pregnancy
The Cochrane database of systematic reviews (2014) · Meta analysis · n=9090
Women receiving magnesium were significantly less likely to require hospitalisation during pregnancy (RR 0.65, 95% CI 0.48 to 0.86; three trials, 1158 women).Of the 10 trials included in the review, only two were judged to be of high quality overall.
Magnesium Supplementation and Blood Pressure: A Systematic Review and Meta-Analysis
Hypertension (2025) · Meta analysis · n=2709
38 RCTs with 2709 participants analyzed
Magnesium and Potassium Supplementation for Systolic Blood Pressure Reduction in the General Normotensive Population: A Systematic Review and Subgroup Meta-Analysis for Optimal Dosage and Treatment Length
Nutrients (2024) · Meta analysis
Both supplements demonstrated greater reductions in SBP for the general population at lower dosages and longer treatment durations.
Meta-analysis showed small effect (SMD=0.196) with ~3 additional reps. Several individual studies showed mixed results including null findings. Effect appears inconsistent across different exercise modalities.
Based on meta-analysis of 38 RCTs with 2709 participants showing -7.68 mmHg reduction in hypertensive individuals. Effects are greatest in those with hypomagnesemia. Limited evidence in normotensive populations.
AI-estimated from published studies. Interpret as directional guidance.
Both Citrulline Malate and Magnesium are closely matched — the best choice depends on your specific health goals.
For speed up recovery, Magnesium has a higher relevance score (80 vs 62).
No known interactions between Citrulline Malate and Magnesium have been documented in our database. However, always consult a healthcare provider before combining supplements.