Health, fitness and the supplement aisle. An independent South African desk.
Amino acids · Answer
Neither is proven better for performance. Citrulline malate 2:1 is two parts L-citrulline to one part malic acid, so 6 g contains roughly 4 g of citrulline; pure L-citrulline studies use about 3–6 g. Compare by citrulline per Rand. In South Africa citrulline malate costs R4.78–R8.62 per 6 g (October 2026).
Citrulline is converted to arginine in the kidneys and can raise nitric-oxide production more effectively than taking arginine itself. The benefit for athletes is emerging: more reps in high-rep sets and less soreness have been reported, but trials are mixed and effects small. A 2021 critical review in the European Journal of Applied Physiology (Gough et al.) called the evidence equivocal. We found no head-to-head trial showing that the malate form beats pure citrulline, or the reverse.
Citrulline malate combines L-citrulline with malic acid. A 2:1 product is two parts citrulline to one part malate by weight, so a 6 g scoop holds roughly 4 g of citrulline. Gough and colleagues also noted that third-party analysis suggests labelled ratios are not always accurate.
| Form | Typical studied dose | Citrulline delivered |
|---|---|---|
| Citrulline malate 2:1 | 6–8 g | roughly 4–5 g |
| Pure L-citrulline | about 3–6 g | 3–6 g |
Take about 60 minutes before training. Malic acid is sold with the idea that it helps energy production, but that role is unproven.
We priced citrulline malate only; we did not price pure L-citrulline powders, so we cannot compare the two forms by cost. Citrulline malate prices as of October 2026, at 6 g:
| Product | Price (retailer) | R per 6 g | R per g of citrulline if 2:1 |
|---|---|---|---|
| My Whey Citrulline Malate 250 g | R199 (Takealot) | R4.78 | about R1.19 |
| Muscle Works 180 g | R159 (Takealot) | R5.30 | about R1.32 |
| ATP Fitness Citrulline Malate 250 g | R280 (ATP shop) | R6.72 | about R1.68 |
| Biogen L-Citrulline Malate 250 g | R329.99 (Dis-Chem Living Fit) | R7.92 | about R1.98 |
| NPL L-Citrulline Malate 240 g | R344.99 (Dis-Chem Living Fit) | R8.62 | about R2.16 |
Biogen's scoop is 4.8 g (R6.34 a scoop), so a 6 g dose is more than one scoop. ATP Fitness is a single ingredient with no sweeteners; its trade-offs are that it costs about 40% more than My Whey, is a young brand, and publishes no certification or third-party ratio check. My Whey is the cheaper alternative.
Citrulline can add to the pressure-lowering effect of nitrates, PDE5 inhibitors such as sildenafil and blood-pressure medicines, so speak to your doctor if you take them. Mild stomach upset is possible. Under-18s and pregnant or breastfeeding women should seek medical advice first. See also arginine vs citrulline and best citrulline in South Africa.
| Product | Size | Price (source, date) | Servings | R per 6 g | Sweeteners |
|---|---|---|---|---|---|
| My Whey Pure Citrulline Malate 2:1 Powder 250 g | 250 g | R199 (Takealot (listing via PriceCheck), 2026-10) | — | R4.78 | not stated |
| Muscle Works Citrulline Malate 180 g | 180 g | R159 (Takealot (listing via PriceCheck), 2026-10) | — | R5.30 | not stated |
| ATP Fitness Citrulline Malate | 250 g | R280 (ATP Fitness shop, 2026-10) | — | R6.72 | None |
| Biogen L-Citrulline Malate Powder Unflavoured 250 g | 250 g | R330 (Dis-Chem Living Fit, 2026-10) | — | R7.92 | not stated |
| NPL L-Citrulline Malate Powder 240 g | 240 g | R345 (Dis-Chem Living Fit, 2026-10) | — | R8.62 | not stated |
Educational information, not medical advice. Speak to a doctor, pharmacist or registered dietitian before using supplements if you are pregnant or breastfeeding, under 18, taking medication, or living with kidney, liver or heart disease. Prices were observed in October 2026 and are not offers.