2023 Szerző: Elijah Galbraith | [email protected]. Utoljára módosítva: 2023-05-22 00:05
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if you're exposed to malic acid in your work environment, your concerns are different than someone who takes it as a supplement.
malic acid - or in its ionized form, malate - is an organic compound that occurs naturally in a variety of fruits and vegetables. it can also be synthesized in the body as part of aerobic and anaerobic energy cycles.
here's a list of things malic acid is used for as well as malic acid side effects, warnings and more.
malic acid benefits
malic acid for weight loss
there's no evidence that malic acid can aid in weight loss.
1. dry mouth
some research shows malic acid can help alleviate dry mouth. a spray containing 1 percent malic acid improved dry mouth and increased saliva flow in people who had antidepressant‐induced dry mouth after two weeks of use, per a november 2012 depression & anxiety study.
2. kidney stones
supplementing with malic acid may help treat calcium renal stone disease by increasing urine ph and citrate levels, according to a january 2014 journal of endourology paper.
3. skin benefits
malic acid is also an alpha-hydroxy acid (aha), which has exfoliating properties when applied to the skin. it seems to help with melasma, a pigmentation disorder that causes dark patches on the skin, including the face, per a january 2013 study in the journal of drugs in dermatology .
tip
if you're using malic acid on the skin, make sure to use sunscreen along with it. because malic acid is an acid, it can make your skin more sensitive to the sun.
4. malic acid for fibromyalgia
malic acid on its own hasn't been the object of much scientific interest. however, because malic acid is a natural intermediate product of your body's energy cycles, it sometimes crops up as part of compounds being evaluated as treatments for fibromyalgia or to boost sports performance.
however, the evidence of malic acid's efficacy on all fronts is, at best, uncertain. of particular note, a data analysis in the may 2019 issue of medwave concludes that a combination of magnesium and malic acid made little or no difference in the pain and depressive symptoms of people with fibromyalgia.
however, in a huntington college of health sciences summary of research, people with fibromyalgia have shown rapid improvement in pain levels after 48 hours of supplementation with 1, 200 to 2, 400 milligrams of malic acid plus magnesium and then lost that improvement after they stopped taking the malic acid.
what's more, an older may 1995 pilot study in the journal of rheumatology found that supplementing with 200 milligrams of malic acid and 50 milligrams of magnesium daily for six months decreased the symptoms of pain and tenderness in people with fibromyalgia.
tip
if you're taking malic acid for a medical condition such as fibromyalgia, always talk to your doctor first. in the absence of clear guidelines for dosage, a doctor is your first line of defense in identifying possible contraindications and drug interactions for this and any other supplements.
5. malic acid for energy
malic acid is often combined with citrulline as an athletic supplement - on the theory that because malate is an intermediate product of your body's energy cycles, boosting its levels may also boost your energy levels or sports performance, per the national institutes of health.
however, despite malic acid's ubiquity for this purpose, there is no conclusive proof that it's effective. of particular note, a small study of nine people, published in the october 2017 issue of nutrients , showed that taking citrulline malate - a mix of malic acid and citrulline - did not improve muscle recovery after resistance exercise.
there are a number of caveats to consider in that study, not least the very small sample size and the fact that the subjects weren't accustomed to exercise; it's possible that bodies that are better adapted to exercise might show different responses.
ultimately, more research is definitely needed to prove or disprove any of malic acid's purported benefits.
recommended doses
the dosages used in studies and supplements of malic acid range from 200 milligrams to 2, 800 milligrams per day. malic acid is often paired with magnesium because more pronounced improvements in fibromyalgia and chronic fatigue syndrome are seen with this combination.
there is no known toxic level of malic acid, but it can result in loose stools for certain individuals at higher dosages.
malic acid side effects, warnings and more
you'll find malic acid naturally present in numerous fruits and vegetables, including apples, apricots, mangoes, strawberries, pineapples, grapes, lettuce, onions, celery, cauliflower, cabbage, brussels sprouts and more.
because malic acid is a naturally occurring compound in common foods, it's generally considered safe for human consumption - however, it might result in side effects, per a november 2000 international journal of toxicology safety report, such as:
- skin irritation
- diarrhea
- nausea
- dyspepsia
