As a personal trainer and fitness coach, I always ask my male clients to pay close attention to their testosterone levels. In many cases, it's this sex hormone that could be creating a barrier to achieving fitness and weight loss goals.
While there are several natural ways that men can boost testosterone production, one question I often get from clients is whether they should focus on taking D-aspartic acid supplements.
To help answer this question, I teamed up with a dietitian to find out what the effects of D-aspartic acid are.
Here's what I found.
Quick Summary
- D-aspartic acid affects testosterone as it has the ability to send signals to the testicles and pituitary glands to produce more testosterone.
- D-aspartic acid, when combined with other ingredients, can boost athletic performance.
- Taking 2-3 grams of D-aspartic acid per day has been deemed safe for individual use.
- Drawing from my coaching experiences, I see D-aspartic acid as a potentially effective supplement for those looking to naturally boost their testosterone.
Does D-Aspartic Acid Increase Or Decrease Testosterone?
D-aspartic acid increases testosterone levels because it stimulates the testicles and pituitary glands to produce more of this hormone.
This amino acid, essential for various bodily functions, plays a role in muscle function and mass development. However, D-aspartic acid alone has a limited impact on muscle growth, as WebMD reports [1].
Its potential to enhance testosterone varies among individuals.
Always consult a healthcare professional before starting new supplements or dietary changes. Now, let's explore the two forms of this amino acid.
Two Forms Of Aspartic Acid
Dietitians refer to L- and D-aspartic acid. And while they have the same chemical formula, they have a different molecular structure or shape. As a result, the body uses them in different ways.
According to News Medical and Life Sciences, the body uses L-aspartic acid to create more complex proteins for muscle, while D-aspartic acid may play a role in hormonal balances [2].
Hormone Production
As a fitness coach, I've seen clients improve overall fitness by focusing on boosting testosterone.
This aligns with studies from Reproductive Biology and Endocrinology, which highlight the body's ability to enhance testosterone production through signals to the pituitary gland and testicles [3].
However, other studies by the Public Library of Science have found limited results from using it as a standalone product [4].
Based on my experience, middle-aged men shouldn't rely on it alone and rather aim to take more comprehensive supplements with other minerals, vitamins, and herbs.
Besides boosting testosterone, D-aspartic acid also aids in producing hormones and neurotransmitters like prolactin, oxytocin, vasopressin, and melatonin.
Studies indicate its broader role in influencing hormonal balance and overall health.
Does D-Aspartic Acid Improve Exercise Performance?
Some companies claim that D-aspartic acid supplements enhance muscle strength during workouts. However, careful scrutiny is needed for these claims.
In-depth studies, including one by the National Institutes of Health with randomized test groups, show no significant performance increase [5].
From my coaching experience, pre-workouts containing D-aspartic acid don't outperform those without it, suggesting it's not a direct solution for improving muscle mass.
How Long Should You Take D-Aspartic Acid?
In my practice, I've advised healthy men over 30 to consider testosterone-boosting supplements, including D-aspartic acid, as part of their routine.
According to ABC News, because middle-aged men will see a gradual reduction, this approach could help to avoid low testosterone and ultimately result in better weight management and muscle building [6].
But if you don't want to keep boosting testosterone with the same high dose on a constant basis for safety concerns, then I would suggest that you take a slightly different approach.
Let's say you plan on taking it to increase testosterone production.
Go for in-depth blood testing before you start with the dietary supplements, and then take the same dose for three months.
Then measure if you've managed to increase testosterone and adjust your dosage. By monitoring the T-levels over time, you can take lower or higher doses or even stop for a while altogether.
How Much D-Aspartic Acid Should You Take?
My dietitian said that there is no generally recommended dose to maximize the effects of D-aspartic acid.
So, what we did was look at the most popular T-boosters, pre-workouts, and other products that focus on muscle mass and strength to check how many grams of D-aspartic acid they recommend.
What we found is that a dose of between 2 and 3 grams per day is generally deemed safe for both old and young men.
However, I should mention again that we have seen mixed results, and we wouldn't recommend relying on this alone.
Is D-Aspartic Acid Bad For You?
No, D-aspartic acid isn't bad for you. Your body actually needs it for body functions, including to boost testosterone levels.
Because D-aspartic acid is an amino acid that your body needs to build proteins and as a building block for hormones, there are generally no safety concerns.
However, it's crucial to approach supplementation with care and be mindful of individual responses, as I've also seen cases where clients experience stomach upset when taking higher doses.
Excessive D-aspartic acid might induce oxidative stress and apoptosis in various tissues. Therefore, sticking to recommended dosages is crucial for safety and to avoid any potential adverse effects.
Before starting any new supplement regimen, talk to your doctor about your testosterone levels.
FAQs
Is D-Aspartic Acid Banned for Athletes?
No D-aspartic acid is not banned for athletes as it naturally boosts T-levels. Drug tests in sport check for medical testosterone substances rather than the type your body produces naturally.
Can You Take Creatine with D-Aspartic Acid?
Yes, you can take creatine with D-aspartic acid. This may be a better option for the benefits of improved muscle function and exercise performance.
References:
- https://www.webmd.com/vitamins/ai/ingredientmono-12/aspartic-acid
- https://www.news-medical.net/health/What-is-Aspartic-Acid.aspx
- https://rbej.biomedcentral.com/articles/10.1186/1477-7827-7-120
- https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0182630
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5571970/
- https://abcnews.go.com/Health/Healthday/story?id=4508669&page=1
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