Malic Acid or Malate is an organic acid in many fruits and vegetables, and in the human body. Malic acid is an intermediary in the Krebs cycle, which is the metabolic process that turns food into ATP or energy. The Krebs cycle is also known as the Citric Acid and Tricarboxylic Acid Cycle (TCA). Since this is responsible for energy in the body, improving or increasing it would have significant beneficial effects across aspects of health and performance.

Malic acid is found in supplements typically as Magnesium Malate, malic acid itself, and Citrulline Malate, all of which have the additional benefits or claims of improving endurance, energy, and reducing lactic acid buildup. Magnesium Malate is often used for chronic leg pain and achiness caused by poor circulation, retail or physical jobs, diabetes, and more (by reducing lactic acid and muscle inflammation). Malic acid has also been used for Fibromyalgia pain and Chronic Fatigue Syndrome (CFS).

Malic acid is found in most acidic fruits and vegetables, and is the most abundant acid in most fruits, with the greatest common source being Apples. Malic acid makes up the majority of apples’ natural acid content, or about 80-90% of it’s acidity comes from malic acid. Depending on the variety, apples can be about 0.2-0.6% malic acid by weight, meaning a typical medium sized apple (excluding the core) contains about 800-900mg of malic acid (at the 0.6% range). Naturally, the more acidic or sour the variety – like Granny Smith – the more malic acid, than sweeter varieties like Gala or Fuji. A liter of apple cider has been shown to contain between 3.7 and 6.6 grams of malic acid. This makes apple cider an effective source or ‘supplement’ of malic acid in the autumn months. The popular Honeycrisp variety is a good source of malic acid, typically between 0.4-0.6% depending on ripeness, and Honeycrisp cider likely has more malic acid than typical apple cider in the fall. All in all, in the autumn months when apples and apple cider is cheap, apple cider can ‘replace’ a malic acid supplement for all of these benefits.

There are no established doses for malic acid, however up to 3g a day has been used for pain and inflammation.

A single dose for athletic performance (e.g. a pre-workout) is typically around 1000-1500mg (1-1.5g).

400mg of (elemental) Magnesium Malate will typically provide about 2200mg of Malic Acid, with formulations varying by supplement.

Between 1500-3000mg is likely most effective for its benefits, or a target dose.

Malic Acid Benefits

Increases ATP

As malic acid is an intermediary in the Krebs cycle, increasing or adding more malic acid into the cycle will increase ATP and energy production. This is partly why it can improve endurance and athletic performance, as well as reduce lactic acid buildup. This makes it beneficial for physical work or exercise, as well as any contexts or diseases where increased energy and ATP is beneficial such as a variety of metabolic disorders, hypothyroidism, and diabetes to compensate for impaired metabolic pathways. Malic acid also increases ATP through its other effects like protecting against oxidative stress and supporting mitochondria.

Reduces Muscle Inflammation

Some research has shown that malic acid inhibits certain inflammatory pathways in the body. Lactic acid increases muscle inflammation, which malic acid decreases. By increasing energy and supporting antioxidant status as well, malic acid reduces muscle inflammation and overall inflammation.

Decreases Lactic Acid

Lactic acid is responsible for the ache and burning sensation in muscles after working out, exercising, or a job where you are on your feet all day. Lactic acid is produce when the metabolic demands of cells (i.e. muscles) exceeds normal metabolic pathways, or normal metabolism is impaired. Exercise and running is an example, where you start breathing harder trying to catch your breathe as your tissues aren’t receiving proper circulation and oxygen. Lack of oxygen causes the muscles to produce lactic acid for energy, in a process called anaerobic metabolism.

By supporting the Krebs cycle, malic acid helps prevent the production of lactic acid by increasing energy production, and improving metabolic clearance of lactic acid. This effect also helps extend endurance, delaying the burn from running or sports.

Antioxidant Properties

Malic acid has been shown to possess antioxidant properties by promoting antioxidant production, neutralizing free radicals, supporting cells and mitochondria, reduce oxidative stress, and is even used as a preservative to prevent oxidization in foods. Malic acid is also used in some skincare formulations to reduce oxidation, inflammation, and protect the skin from UV damage. This makes malic acid very similar to Vitamin C’s role and effects.

Reduces Leg Pain & Ache

All of malic acid’s benefits come together to reduce leg pain and muscle aches, particularly through decreasing lactic acid. If you suffer from aching legs at night, particularly when it interferes with sleep or relaxation, malic acid would be very beneficial. This is why Magnesium Malate is often recommended or marketed for aching legs. Individuals whom work physical jobs like retail or stocking are most likely to benefit, as well as those with poor circulation or other health conditions where restless and aching legs are a common symptom.

Fibromyalgia & CFS (Fatigue)

Magnesium and malic acid were found to improve muscle pain in fibromyalgia in one study, and there are many anecdotal reports of individuals finding some benefit. One of the symptoms of Fibromyalgia is fatigue, and Fibromyalgia often overlaps with Chronic Fatigue Syndrome, showing that malic acid could benefit. Malic acid also improves energy, which should provide some relief to any sort of fatigue.

Foods High In Malic Acid

Fruits and vegetables that are sour are the best source of malic acid, with the more sour and more underripe containing more malic acid. Wine is a significant source of malic acid, with many containing 5g/L. By extension many vinegars (e.g. wine vinegars) are also a significant source of malic acid, although the volume you actually eat is libel to make it negligible. Citrus fruits typically contain little malic acid, and instead are largely citric acid. This seems to mirror most tropical fruits like mangoes and pineapple, which contain more citric and other acids compared to the more temperate fruits like apples and berries.

Foods Include:

• Apples
  • Granny Smith
  • Pink Lady
  • McIntosh
• Tart Cherries
• Green Grapes
• Grapes
• Rhubarb
• Wine
• Vinegars
• Peaches
• Pears
• Quinces
• Plums
• Blueberries
• Blackberries
• Cloudberries

By eating a diet rich in these, and capitalizing on the autumn harvest and abundance of apples & cider, one can reap the benefits of malic acid efficaciously and affordably, as well as a more integrated or natural approach over supplements.