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Head-to-head evidence comparison — which supplement is right for you?
Citrulline Malate vs Ornithine: Citrulline Malate has the stronger overall evidence (6 vs 5/10); they're alternatives for improve endurance — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Citrulline Malate wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Probably helps
2 of 3 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
4 of 4 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
2-6g daily
Before exercise for fatigue reduction, Before bed for sleep support
L-Ornithine HCl
Acute (within session)
Acute
24-48 hours
Acute
During prolonged exercise
Hours post-exercise
1-2 weeks
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=137
Meta-analysis of 8 double-blind placebo-controlled studies with 137 participants, most of them strength-trained men.
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=34
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).
Comparative Efficacy of Treatment Options for Minimal Hepatic Encephalopathy: A Systematic Review and Network Meta-Analysis
Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association (2020) · Meta analysis · n=1563
In a meta-analysis of data from 25 trials, we found rifaximin and lactulose to be most effective for reversal of minimal HE in patients with cirrhosis.
Safety assessment of L-ornithine oral intake in healthy subjects: a systematic review
Amino acids (2025) · Systematic review
Systematic review of 22 reports of oral L-ornithine in healthy people, up to 14,025 mg a day as L-ornithine hydrochloride and up to 156 days.
Efficacy of L-ornithine L-aspartate for minimal hepatic encephalopathy in patients with cirrhosis: A meta-analysis of randomized controlled trials
Arab journal of gastroenterology : the official publication of the Pan-Arab Association of Gastroenterology (2024) · Meta analysis · n=292
Meta-analysis of 6 randomised trials in 292 patients with cirrhosis and minimal hepatic encephalopathy, L-ornithine L-aspartate (LOLA) against placebo or no treatment.
At 6 g, a single dose before resistance exercise did not change soreness over 72 hours in a double-blind crossover of 9 untrained men (PMID 29057836). At 8 g the three trials disagree. In a crossover of 41 men, soreness was 40% lower at 24 and 48 hours, and 14.63% reported stomach discomfort (PMID 20386132). In 19 resistance-trained adults doing German Volume Training, total soreness was lower than on placebo (PMID 30458655). In recreationally active adults on an isokinetic version of the same protocol, soreness was higher with citrulline malate over 72 hours (PMID 30097067). The effect at 8 g is set low for that reason. No trial compared doses. A meta-analysis of 13 trials, where 8 g was the most frequent dose, found less soreness at 24 hours but not at 48 or 72 hours (PMID 33308806).
AI-estimated from published studies. Interpret as directional guidance.
Citrulline Malate has a higher evidence score (6/10 vs 5/10) and wins in 2 of 3 categories.
For improve endurance, Citrulline Malate has a higher relevance score (75 vs 65).
No documented interaction was found in the data searched. This does not establish that this exact combination is safe.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.