MALIC ACID
Written by Slawomir (“Swavak”) Gromadzki, MPH
Malic acid is an organic compound found in vegetables and especially fruits with apples regarded as the most common high source. It is responsible for giving fruits and vegetables a sour or tart taste.
In our body malic acid is produced when carbohydrates are converted into energy in our cells.
It is often used as a preservative or food additive. Malic acid is added into various products such jams, frozen milk products, wines, and skincare products. It is also sold in dietary supplement form.
SOURCES
Apples, watermelons, pears, blackberries, kiwi, cherries, grapes, bananas, mangos, peaches, carrots, etc.
HEALTH BENEFITS
GALLSTONES & LIVERSTONES
– Malic acid is effective in lowering bad cholesterol and this is probably the key reason why the same malic acid (which is especially high in apples, tart cherries, or cranberries), softens and slowly dissolves gallstones and liverstones > which consist of 80-90% cholesterol.
– Malic acid reduces tiredness and low energy levels, thus improving mental clarity. It is beneficial and safe in treating chronic fatigue syndrome (CFS). According to Dr Jay Goldstein, Director of the CFS Institute in the US, “Malic acid is safe, inexpensive and it should be considered a valid therapeutic approach for patients with Chronic fatigue syndrome (CFS)”.
Malic acid is a precursor to citrate which prevents calcium from binding with other substances in urine and forming kidney stones. According to a 2014 study, malic acid consumption increased urine pH and citrate levels, reducing the risk of calcium kidney stone formation (>). In a 2016 review, drew a conclussion that the consumption of high in malic acid fruits such as pears and appleas combined with a diet low in meat and sodium have a potencial to reduce stone formation (>).
– Taking malic acid supplements is beneficial for coping with fibromyalgia a condition which causes pain in muscles and joint areas. In one study researchers tested the effectivness of 1,200mg of malic acid plus 300mg of magnesium a day on women with fibromyalgia. As a result, all patients treated with malic acid and magnesium experienced reduced muscle stiffness and pain (>). In addition, they also noticed improved mental attitude. At the same time the treatment with malic acid and magnesium didn’t cause any side effects.
SKIN HEALTH
– Malic acid is known to promote skin health. When applied directly, it softens and hydrates the skin, slows down ageing process and helps to remove wrinkles. Like vitamin C it also supports the production of collagen and is helpful in eliminating signs of acne. To remove dead skin cells and for a natural face peel and skin cleanser apply thin slices of apple (rich source of malic acid) to your skin for 20-30 minutes and then wash off with rose water.
DETOX & LIVER
– Helps to detoxify liver. Being an effective metal chelator capable of binding to toxic metals such as lead that accumulate in human body (including liver), malic acid is very effective in detoxifying the body and liver. Malic acid also helps to lower the amount of cholesterol and fat in the liver thus helping in condition called fatty liver.
FATIGUE, MUSCLES & SPORTS PERFORMANCE
– Malic acid improves muscle performance and reduces muscle fatigue after exercise. It is also used to boost athletic performance > when taken in supplement form. It is often combined with creatine in order to improve the absorption of creatine.
DRY MOUTH
A 1 percent oral malic acid spray has been has been successfully used as a treatment for dry mouth. According to one study, subjects who used the malic acid spray had improved dry mouth symptoms and increased saliva flow rates (>).
OTHER BENEFITS
– Stimulates metabolism (fat burning) and increases energy production.
– Malic acid is beneficial in boosting immunity.
– It helps maintain oral health. Malic acid is commonly used as an ingredient in mouthwashes and toothpastes as it acts as an antiseptic helping to ensure that germs in the mouth are kept to a minimum.
DOSAGE
The recommended dosage for malic acid in the form of a supplement is usually about 600mg one to three times a day before meals.
For instance, in a 1992 trial published in the Journal of Nutritional Medicine, subjects with fibromyalgia were given 1,200 to 2,400 mg of malic acid per day and reported improvement 48 hours after supplementation (>).
CONTRAINDICATIONS & TOXICITY
There are no known contraindications or toxicity.
Alpha-hydroxy acid is known to increase skin’s sensitivity to sunlight.
If you are on medication, consult a doctor before taking malic acid supplements.
SOURCES
– Russell IJ, Michalek JE, Flechas JD. J Rheumatol 1995, 22(5):953-958
– Fernandes-Naglik L, Downes J, Shirlaw R. Oral Dis 2001, 7(5):276-28
– Abraham G, Flechas J. J Nutr Med 1992, 3:49-59
– https://www.tandfonline.com/doi/abs/10.3109/13590849208997961
– https://www.verywellhealth.com/the-benefits-of-malic-acid-89478
Any information or product suggested on this website is not intended to diagnose, treat, cure or prevent any medical condition. Never disregard medical advice or delay in seeking it because of something you have read on this website. Consult your primary healthcare physician before using any supplements or making any changes to your regime.