D-Aspartic Acid: What Are the Benefits and Potential Side Effects?

An adequate testosterone level is important for a couple of reasons. It supports sexual function and fertility in men's physiology, contributes to muscle mass growth and bone strength. One of the key natural testosterone boosters is D-aspartic acid. Read what the typical D-aspartic acid benefits are and how you can use it safely. 

What is D-Aspartic Acid?

D-aspartic acid (called DAA) is one of the amino acids; however, unlike most amino acids, DAA is not used to build protein complexes. Instead, it acts as a neuromodulator. The other subtype of aspartic acid is L-aspartic acid (LAA). It’s used as a particle (one of the amino acids) for protein block building. While DAA is sold as a dietary supplement, LAA is not found as a standalone product.

Naturally, L-aspartate is synthesised through transamination (the exchange of amino groups) of oxaloacetic acid. The second stage is the conversion of L-aspartate to D-aspartate via aspartate racemase. Aspartic acid is found in especially high concentration in different kinds of tissue, mostly the pituitary gland, testes, pineal gland and adrenal gland.

What Food Is Rich in D-Aspartic Acid?

Like any other amino acid, LAA can be delivered with natural food and be converted to DAA. While there’s no recommended daily allowance of aspartic acid, its best sources are: beef, chicken breast, oysters, eggs, avocados, asparagus. The best way to regularly consume it is to keep a clean, healthy and well-balanced diet. Although it should be stated that people on a plant-based diet may consider it difficult to eat aspartic acid on a daily basis. If you want to increase aspartic acid intake, consider a DAA supplement.

What Are Benefits of D-Aspartic Acid?

D-aspartic acid benefits involve potential increased testosterone production, muscle growth and fertility. Let’s look at them a little closer.

What Is the Role of DAA in Testosterone Production?

DAA affects testosterone production in two ways. Firstly, it triggers gonadotropin releasing hormone (GnRH). It’s a key trigger in the chain reaction that ends up in creating testosterone molecules because, as an aftermath of GnRH release, the pituitary gland produces luteinising hormone (LH). LH stimulates Leydig cells in testes to create testosterone.

The second mechanism of increased testosterone production is more direct. DAA affects Leydig cells to gather more cAMP (cyclic adenosine monophosphate) and activate Steroidogenic Acute Regulatory Protein. As a result, cholesterol is more readily transported and steroidogenesis occurs effectively.

You may ask, how strong is DAA? Well, the results summed up in 2017 in International Journal of Reproductive BioMedicine are ambiguous. According to study from 2009 conducted on healthy males aged 27 to 37, after 12 days of supplementation, the average level of testosterone rose by 42%. Generally speaking, the lower the testosterone level at the beginning of the study, the higher the spike of the hormone at the end of it. It’s not so effective on highly-trained athletes, since their testosterone levels are naturally higher than average.

How May DAA Impact Muscle Growth and Recovery?

Increased production of testosterone has a profound effect on muscle mass and recovery. Testosterone is one of the most active anabolic hormones in the human body. It increases muscle protein synthesis and speeds up repair of damaged muscle tissue. By triggering satellite cells, muscles become bigger, stronger and regenerate faster between workouts. According to scientific papers, testosterone affects both fast-twitch and slow-twitch muscle fibers. Directly speaking, it can support your training readiness no matter the discipline, from weightlifting to running, cycling, swimming, and many others.

However, while testosterone plays an important role in muscle growth, current research does not clearly support the fact that D-aspartic acid supplementation significantly improves strength or muscle mass in healthy individuals.

The best way to ensure muscle protein synthesis acts stronger than muscle protein breakdown, is to eat enough calories from carbohydrates and protein. During high-intensity training periods, you can enhance regeneration capabilities by drinking protein shakes and carbs after workout.

Remember, that straining muscles is an invaluable stimulus by itself. You don’t have to reach your limits on every training, but heavy lifting or any other anaerobic activity boosts testosterone production temporarily. To further boost muscle protein synthesis, try to combine protein supplementation with creatine. Depending on your budget and need, consider using simple creatine monohydrate or more advanced forms such as creatine gluconate or creatine HCl.

Despite the DAA effect on testosterone and (indirectly) on muscle tissue, it’s not a magic bullet. Remember that sleep, healthy diet and physical activity are the most important factors of overall health.

What Are D-Aspartic Acid Benefits for Sperm Health?

D-Aspartic acid benefits for males stem from its effect on sperm health. Higher level of testosterone is tied to effective spermatogenesis – production, maturation and release of semen. Improved sperm count and motility may help with conception. Both parameters are widely used to define fertility in men:

• Sperm count (concentration) is the amount of spermatozoids in millilitres of semen,
• Sperm motility is the ability of spermatozoids to move effectively in order to fertilise an egg cell.

Despite the scientifically proven effect of DAA on semen parameters, no dietary supplement should be used as a cure for infertility problems. In case of any doubts, contact the medical professional immediately.

If you want to increase testosterone level in a natural way, take care of regeneration and sleep quality. In the NutrafitUK store you’ll find proven supplements for good sleep with ashwagandha, berberine and magnesium.

Is D-Aspartic Acid Legal for Use?

While D-aspartic acid affects testosterone level, it’s completely legal and you can buy it easily over the counter. Sport agencies, such as WADA (World Anti-Doping Agency) do not classify it as a doping substance, nor limit its concentration in blood. Similarly to other natural testosterone boosters (zinc, tribulus terrestris or fenugreek), DAA acts naturally. It shouldn’t also be mistaken for DMAA, a strong cognitive enhancer, which is banned worldwide because of cardiovascular risk.

What Are D-Aspartic Acid Side Effects?

D-aspartic acid is considered safe for short-time supplementation. When used in high doses, it can lead to mild side-effects such as:

• irritability or nervousness,
• headaches,
• tachycardia (rapid heartbeat),
• gastrointestinal discomfort.

There’s no evidence about interactions with medications, however some sources indicate DAA effect on glutamate, which dysfunction may cause epilepsy, so its supplementation can make seizures more frequent and worse.

Does D-aspartic acid cause hair loss? The reports of hair loss are not strictly connected with DAA supplementation but rather raised testosterone levels. Some individuals are hyper-sensitive to dihydrotestosterone, which can lead to baldness.

Maintaining hormonal balance is crucial for health and wellbeing. DAA and many other supplements can support natural testosterone levels, but won’t be able to replace sleep and proper nutrition. Most contraindications include being pregnant, nursing, kidney or neurological problems as well as hormonal conditions. Always ask your GP for advice in case of any pharmacological treatment to avoid medical interactions.