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Head-to-head evidence comparison — which supplement is right for you?
EAAs vs L-Citrulline: they're closely matched on evidence (6 vs 6/10); 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.
EAAs and L-Citrulline are closely matched across evidence, studies, and safety.
Verdict
Likely helps
9 of 10 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
9 of 11 studies with measurable effects showed benefit.
Top outcomes
10-15g EAAs (containing 3-4g leucine)
Intra-workout, Post-workout, Between meals
Free-form EAA powder (instantized for mixing)
3-6g (or 6-8g citrulline malate)
30-60 minutes before exercise, Or split doses throughout day
L-Citrulline powder (pure form)
Acute (within hours)
24-72 hours
During caloric deficit
1-2 weeks
24-48 hours post-exercise
30-60 minutes
With doses >10g
Peri-operative protein or amino acid supplementation for total joint arthroplasty: a systematic review and meta-analysis
Journal of orthopaedic surgery and research (2025) · Meta analysis · n=903
Essential amino acids (EAA) significantly reduced muscle atrophy in quadriceps femoris muscle mass (SMD: 0.69; 95% CI: 0.44 to 0.95) and hamstring muscle mass (SMD: 1.04; 95% CI: 0.52 to 1.55).
The Association of the Essential Amino Acids Lysine, Methionine, and Threonine with Clinical Outcomes in Patients at Nutritional Risk: Secondary Analysis of a Randomized Clinical Trial
Nutrients (2024) · Rct · n=237
In a model adjusted for comorbidities, sex, nutritional risk, and trial intervention, low plasma methionine levels were associated with 30-day mortality (adjusted HR 1.98 [95% CI 1.16 to 3.36], p = 0.01) and with a decline in functional status (adjusted OR 2.06 [95% CI 1.06 to 4.01], p = 0.03).
Exercise Programs Combined with Diet Supplementation Improve Body Composition and Physical Function in Older Adults with Sarcopenia: A Systematic Review
Nutrients (2023) · Systematic review · n=16
A total of 16 studies met the inclusion criteria and were included in this systematic review.
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 studies showing EAA supplementation increases MPS rates. Effect magnitude conservative given limited dose-response data. Requires adequate leucine content (3-4g). Individual response varies significantly.
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.
Both EAAs and L-Citrulline are closely matched — the best choice depends on your specific health goals.
For improve endurance, L-Citrulline has a higher relevance score (85 vs 52).
No known interactions between EAAs and L-Citrulline have been documented in our database. However, always consult a healthcare provider before combining supplements.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.