Testosterone is a well-known hormone that regulates muscle growth and libido.
As a result, people of all ages are looking for natural ways to boost this hormone.
One popular method is to take testosterone-boosting dietary supplements. D-aspartic acid is a common amino acid found in these products.
This article defines D-aspartic acid and discusses whether it boosts testosterone.
What Is D-Aspartic Acid?
Amino acids are molecules that perform a variety of functions in the body. They serve as the foundation for all types of protein, as well as certain hormones and neurotransmitters.
Almost every amino acid can occur in two different forms. Aspartic acid, for example, can be found as L-aspartic acid or D-aspartic acid. Although the forms have the same chemical formula, their molecular structures are mirror images of one another.
As a result, the L- and D- forms of an amino acid are frequently referred to as "left-handed" or "right-handed."
L-aspartic acid is naturally produced, including in your body, and is used to build proteins. D-aspartic acid, on the other hand, isn't used to make proteins. Instead, it aids in the production and release of hormones in the body.
D-aspartic acid can stimulate the release of a hormone in the brain, which leads to the production of testosterone.
It also contributes to increased testosterone production and release in the testicles.
D-aspartic acid is popular in testosterone-boosting supplements because of these functions.
Effects on Testosterone
The effects of D-aspartic acid on testosterone levels have produced conflicting results. D-aspartic acid has been shown in some studies to increase testosterone, but not in others.
One study looked at the effects of taking D-aspartic acid supplements for 12 days on healthy men aged 27–37.
It was discovered that 20 of the 23 men who took D-aspartic acid had higher testosterone levels at the end of the study, with an average increase of 42%.
Three days after they stopped taking the supplement, their testosterone levels were still 22 percent higher than at the start of the study, on average.
Another study in overweight and obese men who took D-aspartic acid for 28 days yielded inconclusive results. Some men experienced no increase in testosterone. Those who had lower testosterone levels at the start of the study, on the other hand, saw increases of more than 20%.
Another study looked at the long-term effects of taking these supplements. The researchers discovered that when men aged 27–43 took D-aspartic acid supplements for 90 days, their testosterone levels increased by 30–60%..
These studies did not use a population that was physically active. Three other studies, however, did look into the effects of D-aspartic acid in active men.
One study found no increase in testosterone in young adult men who exercised and took D-aspartic acid for 28 days.
Furthermore, another study discovered that taking a high-dose supplement of 6 grams per day for two weeks actually decreased testosterone in young men who weight trained.
A three-month follow-up study using 6 grams per day, on the other hand, revealed no change in testosterone.
There is currently no comparable research in women, possibly because some of the effects of D-aspartic acid are specific to the testicles.
It has no effect on exercise response
Several studies have been conducted to determine whether D-aspartic acid improves response to exercise, particularly weight training.
Some believe that increased testosterone levels may lead to increased muscle or strength gains.
However, studies have shown that taking D-aspartic acid supplements had no effect on testosterone, strength, or muscle mass in men who weight train.
In one study, men who took D-aspartic acid and weight trained for 28 days saw a 2.9-pound (1.3-kg) increase in lean mass. Those in the placebo group, on the other hand, gained 3 pounds (1.4 kg).
Furthermore, both groups saw similar increases in muscle strength. As a result, D-aspartic acid did not outperform the placebo in this study.
A three-month study also discovered that men who exercised experienced the same increase in muscle mass and strength whether they took D-aspartic acid or a placebo.
Both of these studies concluded that when combined with a weight-training program, D-aspartic acid is ineffective at increasing muscle mass or strength.
There is currently no information available on combining these supplements with other forms of exercise such as running or high-intensity interval training (HIIT).
D-Aspartic Acid May Increase Fertility
Despite limited research, D-aspartic acid appears to hold promise as a treatment for male infertility.
In one study of 60 men with infertility issues, taking D-aspartic acid supplements for three months significantly increased the number of sperm produced (8).
Furthermore, the motility, or ability to move, of their sperm improved.
These gains in sperm quantity and quality appear to be paying off. During the study, the number of pregnancies in the partners of the men taking D-aspartic acid increased. During the course of the study, 27 percent of the partners became pregnant.
Although much of the research on D-aspartic acid has concentrated on men due to its alleged effects on testosterone, it may also play a role in female ovulation.
Is There a Suggested Dosage?
The majority of studies on the effects of D-aspartic acid on testosterone used doses of 2.6–3 grams per day.
As previously discussed, research on its effects on testosterone has yielded conflicting results.
Doses of around 3 grams per day were found to be effective in some young and middle-aged men who were likely physically inactive.
This same dose, however, has not been shown to be effective in active young men.
In two studies, higher doses of 6 grams per day were used with no promising results.
While one short study found a decrease in testosterone with this dose, the longer study found no difference.
The study that found D-aspartic acid to be beneficial to sperm quantity and quality used a dose of 2.6 grams per day for 90 days.
Safety and Side Effects
In one study, researchers performed extensive blood testing to determine whether any adverse side effects occurred after taking 2.6 grams of D-aspartic acid per day for 90 days.
They discovered no safety issues and concluded that this supplement is safe to take for at least 90 days.
In another study, however, two of ten men taking D-aspartic acid reported irritability, headaches, and nervousness. These effects, however, were also reported by one man in the placebo group.
The majority of studies involving D-aspartic acid supplements did not report whether or not side effects occurred.
As a result, additional research may be required to confirm its safety.
In conclusion
Many people are looking for natural testosterone boosters.
According to some studies, 3 grams of D-aspartic acid per day can increase testosterone in young and middle-aged men.
Other studies in active men, on the other hand, have failed to show any increases in testosterone, muscle mass, or strength.
There is some evidence that D-aspartic acid may improve sperm quantity and quality in men who are infertile.
While it is possible that it is safe to consume for up to 90 days, there is limited safety information available.
More research is needed before D-aspartic acid can be strongly recommended for testosterone enhancement.
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