D-Aspartic Acid: Health Benefits, Case Studies, Dosage and Side Effects

It is a very commonly understood fact that the testosterone levels in a man’s body decreases as he ages. As such, some of the most widely followed methods to naturally boosts the testosterone levels is by using testosterone boosting supplements.

These supplements are packed with ingredients, each of which have undergone multiple clinical trials and experiments. Accordingly, these ingredients are scientifically proven to increase the synthesis of testosterone. Among the commonly used ingredients in these supplements, the most powerful and effective ingredient is D-Aspartic Acid (DAA).

D-Aspartic Acid

What is D-Aspartic Acid?

On a basic level, amino acids are organic compounds that serves as the foundation for proteins and hormones in your body. Amino acids essentially come in two forms: the leavo- and dextro-, also represented as L- and D- respectively. These two forms contain the exact same chemical formula but differ in the arrangement of their molecular structures. These two molecular structures are nothing but mirror images of each other.

Naturally, aspartic acid also exists in two forms: L-Aspartic acid and D-Aspartic acid. While the L-Aspartic acid serves as a building block for protein, the D-Aspartic acid aids in the synthesis of hormones, particularly the male sex hormone: testosterone. Various studies have established how DAA helps in triggering the release of hormones in the brain that leads to an enhanced synthesis of testosterone. In addition, DAA directly works on releasing an optimal amount of testosterone from the testes.

As a result of numerous studies, DAA has been confirmed to be among the best ingredients to be used in testosterone boosting supplements.

Research on the testosterone boosting abilities of DAA

After the recognition of DAA as a powerful testosterone booster, the scientific community has conducted various studies regarding the testosterone-boosting powers of this amino acid. The following summaries all the important findings in this regard:

A case study on the effectiveness of D-Aspartic Acid

In 2016, a group of young athletes was given supplements containing D-Aspartic acid for nearly a month. These athletes were all involved in sports and other physically demanding activities. These young men regularly took DAA and continued their daily schedule. It was noted that towards the end of the experimental trial that the athletes reported an improved physical performance both in the upper and lower body muscle mass. However, they had just a decent amount of increase in testosterone levels.

This concludes that if your body has low testosterone levels, you are surely going to experience an increase in the synthesis of testosterone. However, if you already have a normal level of testosterone, you won’t be experiencing any significant increase.

Dosage

The best results from D-Aspartic acid have been obtained from doses ranging from 2.6 to 3 grams per day.

Who should take D-Aspartic Acid?

It should be noted that results are more prominent in men who are middle-aged and/or physically inactive.

For active men, the increase in testosterone levels is not significant.

Side effects

Research has proven that the administration of D-Aspartic acid for around 3 months at a dosage of 2.6g had no side effects whatsoever.

As such, D-Aspartic acid is absolutely safe to be taken as a testosterone booster.

However, this is from a limited amount of research. DAA can still potentially cause minor side effects such as headaches or nausea.

But the good news is that testosterone boosting supplements containing DAA have no reports of side effects.

Foods with high D-Aspartic Acid content

Meat and Poultry

The muscle tissues have high concentration of protein. Amino acids too are present in them in abundance and the acids take up muscle building responsibility. The fact that tissues contain both, protein and amino acids, they end up being a rich source of D-Aspartic Acid.

It is estimated that,

  • 3 ounces of pot roasted beef contains approximately 2.4 grams of aspartic acid
  • A cup of roasted chicken breast contains 3.7 grams of aspartic acid as opposed to turkey meat that provides nearly 2.8 grams of the acid when cooked in the same way.
  • 4.5 grams of aspartic acid is obtained upon consumption of an average portioned fillet of beef.
  • one average-sized beef fillet provides about 4.5 grams of aspartic acid, and a 3-ounce portion of beef

Eggs and Dairy products

Eggs can provide upto 1.7 grams of D-Aspartic Acid when eaten hard-boiled. While dairy products contain the acid in smaller parts. This way, you can plan a diet and include fairy products evenly for the whole day. Cheese is one dairy product that can provide upto 2.5 grams of the acid.

It is estimated that,

  • 1.7 grams of aspartic acid is derived after eating a bowl of hard-boiled eggs.
  • Whereas from cheese, you can get 2.5 grams of the acid by consuming skimmed mozzarella cheese and nearly 2-2.3 grams from Swiss cheese and Cheddar cheese.

Plant based products

Plants are storehouses of many nutrients and vitamins that the body can derive naturally (by eating them raw) or by processing (by cooking). Plant produce like long grain rice, corn, millet, barley are rich sources of D-Aspartic Acid. Though the acid is present in small amounts, you can still make food meals that you can munch on throughout the day.

It is estimated that,

  • A boiled cup of long grain rice contained as much as 1.5 grams of the acid.
  • One serving of corn contains 1 gram of the acid.

Conclusion

Testosterone boosting supplements are definitely one of the best means to naturally increase testosterone levels. The presence of D-Aspartic acid is a concentration between 2.6 to 3 grams per day has been effective at boosting t levels in young and middle-aged men, mostly who are physically inactive. The results are less than significant in physically active men.

The research done on D-Aspartic acid supports its effectiveness in improving testosterone synthesis and fertility in men by enhancing sperm quality and quantity. In addition, all the top grade testosterone boosting supplements in the market often contain D-Aspartic acid as the main ingredient. As such, D-Aspartic acid is surely one of the best ingredients to be used in these supplements.

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