Beta-Alanine vs Citrulline for performance
Short answer: For performance, more users report improvement with Citrulline — 100% of 31 reports, versus 95% of 96 for Beta-Alanine.
Beta-Alanine has 95 meta-analyses and 134 randomized trials on PubMed; Citrulline has 51 and 258.
Based on 351 reports about Beta-Alanine and 157 about Citrulline. Not medical advice.
| Beta-Alanine Supplement | Citrulline Supplement | |
|---|---|---|
| Users say it helped | 67%helped116 reports · high confidence | 84%helped58 reports · medium confidence |
| Verdict | Mostly positive | Mostly positive |
| Research | AResearch: Strong | AResearch: Strong |
| Meta-analyses / RCTs | 95 / 134 | 51 / 258 |
| Mainly used for | ||
| Performance % reporting improvement | 95% (96) | 100% (31) |
| Libido % reporting improvement | 100% (2) | 90% (20) |
| Energy % reporting improvement | 88% (16) | 75% (4) |
| Heart & lipids % reporting improvement | — | 100% (14) |
| Anxiety % reporting improvement | 100% (5) | — |
| Common side effects | tingling, paresthesia, tingles, itching | erectile dysfunction, tooth erosion, tooth enamel, gerd |
| Typical dose reported | 3 g / daily | 1 g |
β-alanine had a significant overall effect while subgroup analyses revealed a number of modifying factors. These data allow individuals to make informed decisions as to the likelihood of an ergogenic effect with β-alanine supplementation based on their chosen exercise modality.
Br J Sports Med, 2017 ↗“2 grams of Beta Alanine...helps with the area of the brain which is responsible for making tactical decisions. Helped me pick and choose battles on the exam to get the most points.”
Supplementation of some but not all micronutrients may benefit cardiometabolic health. This study highlights the importance of micronutrient diversity and the balance of benefits and risks to promote and maintain cardiovascular health in diverse populations. (Antioxidant Supplementation in the Prevention and Treatment of Cardiovascular Diseases; CRD42022315165).
J Am Coll Cardiol, 2022 ↗“try all the standard vasodilators - citrulline and agmatine helped me a lot.”
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Percentages come from first-hand user reports and are not clinical outcomes. Talk to a doctor before starting, stopping or combining anything. How we rate