L-Citrulline vs Magnesium L-Threonate
Amino Acid vs Sleep · evidence-backed comparison
- • L-Citrulline has the stronger evidence base (moderate (some rcts)).
- • L-Citrulline is cheaper per serving ($0.65 vs $1.10).
Side-by-side traits
| Trait | L-Citrulline | Magnesium L-Threonate |
|---|---|---|
Category | Amino Acid | Sleep |
Active compound | L-citrulline (or citrulline malate 2:1) | Magnesium L-threonate |
Form available | Powder, Capsule | Capsule, Powder |
Source | microbial | synthetic |
Typical dose | 6–8 g pre-workout (citrulline malate 8 g) | 1.5–2 g (≈144 mg elemental Mg) |
Dose range | 6–8 g | 1500–2000 mg |
Loading protocol | — | — |
Best taken with | water, empty stomach | evening |
Best time of day | pre-workout | evening |
Bioavailability How efficiently the body absorbs and utilizes the compound. | Very High (5/5) | Very High (5/5) |
Onset time | Acute: 60 min | Cumulative: 4–12 weeks |
Half-life | ~1 hour | — |
Evidence level Quality and quantity of human research. | Moderate (some RCTs) | Limited (small studies) |
Overall effect Subjective effect magnitude. | Moderate (3/5) | Moderate (3/5) |
Muscle / strength | Moderate (3/5) | Very Low (1/5) |
Physical energy | High (4/5) | Very Low (1/5) |
Focus / cognition | Low (2/5) | High (4/5) |
Mood / stress | Low (2/5) | Moderate (3/5) |
Sleep quality | Very Low (1/5) | High (4/5) |
Immunity | Very Low (1/5) | Very Low (1/5) |
Recovery Post-exercise recovery support. | Moderate (3/5) | Very Low (1/5) |
Longevity / healthspan | Low (2/5) | Moderate (3/5) |
Safety rating 5 = exceptionally well-tolerated; 1 = significant risk profile. | Very High (5/5) | Very High (5/5) |
Price per serving Approximate USD per typical daily dose. | $0.65 | $1.10 |
Vegan friendly | Yes | Yes |
Gluten free | Yes | Yes |
3rd-party tested | Yes | Yes |
About L-Citrulline
Pre-workout staple for vasodilation and reduced muscle soreness. Raises plasma arginine more efficiently than arginine itself.
About Magnesium L-Threonate
Only magnesium form proven to cross the blood-brain barrier in animals. Marketed for cognitive aging and sleep, but premium-priced.
Vetted brands, third-party testing, ships worldwide.
Vetted brands, third-party testing, ships worldwide.
L-Citrulline safety
Common side effects:
- • Generally none
Avoid if:
- • Severe hypotension
- • Sildenafil interactions
Drug interactions:
- • Sildenafil
- • Blood pressure meds
Magnesium L-Threonate safety
Common side effects:
- • Drowsiness
- • Headache (rare)
Avoid if:
- • Severe kidney disease
Drug interactions:
- • Bisphosphonates
Common uses
- • Pre-workout pump
- • Endurance
- • Reduced DOMS
Stacks well with: Beta-Alanine, Creatine Monohydrate, Caffeine
Common uses
- • Cognitive aging
- • Deep sleep
- • Memory
Stacks well with: Zinc, Vitamin D3
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Medical disclaimer
SupplementDuel is for educational purposes only and is not medical advice. Consult a physician before starting, stopping, or combining supplements — especially if you are pregnant, breastfeeding, take prescription medication, or have a chronic condition.