Food with D Aspartic Acid have proven research to help men increase their testosterone and libido as well as improving their mental clarity. While testosterone is essential for men, it’s also important for women because it helps protect bone density, muscle mass, and lowers cholesterol. Doctors are recommending D Aspartic acid because it comes without any side effects and is safe for long term use.
Food With D Aspartic Acid
Other D-aspartic acid functions include helping with hormone production and release and maintaining your nervous system. It’s a “non-essential” amino acid, meaning that your body produces it even if you don’t get enough of it from the food you eat.
Here’s a list of foods that contain aspartic acid.
How Much D-Aspartic Acid Do You Need?
There is no daily value (DV) for d-aspartic acid because your body produces it on its own (it’s a non-essential amino acid).
1. Beef: 2,809 mg
Pair beef with asparagus for an aspartic acid-rich meal that also provides healthy fiber.
Image Credit: Monkey Business Images/Monkey Business/Getty Images
Beef steak is high in D-aspartic acid with 2,809 milligrams per 3 ounces cooked. Because meat is high in protein (and therefore amino acids), it tends to be a good source of aspartic acid.
And if you’re looking for which foods have all nine essential amino acids, meat is a good place to start — animal proteins provide all the essential amino acids you need, per Cedars-Sinai.
Other types of meat, including pork and lamb, are also good sources of aspartic acid. Although there are some benefits of eating red meat in moderation, you should try to limit your intake to one to two servings (6 ounces or less) per week, per the Cleveland Clinic. Limit to 3 ounces or less per week if you have heart disease or high cholesterol.
2. Chicken Breast: 2,563 mg
Like red meat, poultry such as chicken breast is a good source of D-aspartic acid with 2,563 milligrams per 3 ounces cooked. Chicken provides 27.3 grams of protein with just 0.9 grams of saturated fat, making it a healthy amino acid-rich food.
Other types of poultry also are a good source of this amino acid: Turkey breast provides 1,833 milligrams per 3 ounces cooked, while an equal amount of duck meat contains 1,955 milligrams.
Try it in these easy chicken recipes under 500 calories.
Should You Take D-Aspartic Acid Before Bed?
Some people take D-aspartic acid before bed to promote muscle growth or to increase testosterone, but there’s limited (and mixed) evidence behind this and it’s not recommended by major medical organizations. Plus, it’s still unknown if D-aspartic acid is bad for you when taken in large amounts. A daily dose of 6 grams of D-aspartic acid actually decreased levels of weight-training men’s testosterone over two weeks in an April 2015 study in the Journal of the International Society of Sports Nutrition.
3. Nectarines: 886 mg
D-aspartic acid fruits include nectarines, which have 886 milligrams of the amino acid each. Fruits have all-around benefits for your health: Eating two servings of fruit and three servings of vegetables per day is associated with the lowest mortality rates in a March 2021 study published in Circulation.
Other fruit sources of aspartic acid include peaches, apricots, cherries, plums and bananas.
4. Oysters: 775 mg
Squeeze lemon over your oysters for a burst of vitamin C and delicious flavor.
Image Credit: Liudmila Chernetska/iStock/GettyImages
Oysters are a great source of D-aspartic acid, with 775 milligrams per 3 ounces raw. They’re also an incredible source of certain vitamins and minerals — they provide 567 percent of the daily value (DV) for vitamin B12 and 128 percent of the DV for zinc.
Vitamin B12 keeps your blood and nerve cells healthy and also helps to create DNA, according to the National Institutes of Health (NIH). Meanwhile, zinc helps the immune system fight off viruses and bacteria, and it also helps to make DNA, per the NIH.
5. Eggs: 632 mg
One hard-boiled egg contains 632 milligrams of D-aspartic acid. Along with the D-aspartic acid in eggs, you’ll also get 6.3 grams of protein and 23 percent of the DV for vitamin B12
Eggs have been both vilified and glorified in the nutrition world, but most experts agree that eating eggs in low or moderate amounts is safe for most people. Eggs aren’t the absolute healthiest breakfast choice, but they’re not the worst either, per Harvard T.H. Chan School of Public Health. Although they contain dietary cholesterol (which, by the way, is only weakly related to cholesterol in your blood), eggs also provide nutrients that might help lower heart disease risk.
Try these nutrient-dense egg recipes.
6. Asparagus: 500 mg
Asparagus offers 500 milligrams of D-aspartic acid per ½ cup cooked as well as 1.8 grams of heart-healthy fiber and only 20 calories. This fiber-rich staple is a great option if you’re looking for D-aspartic acid foods that are vegetarian.
Why You Need Vitamin D3
Authorities disagree about how much vitamin D the body needs. In the United States, the Daily Value (DV) for vitamin D has been set at 800 International Units (IU).
It’s important not to take too much vitamin D. Vitamin D toxicity is rare but can be serious, resulting in symptoms ranging from nausea to bone pain and kidney stones.
A deficiency of vitamin D can have serious consequences in the body. Vitamin D is vital for these reasons:
1. Bone Health
Doctors discovered vitamin D when they were studying rickets, a children’s bone disorder. Today rickets is rare, but vitamin D is still needed for bone health. It’s especially important for women past menopause, who are at risk of osteoporosis. Vitamin D is also used to treat a more serious bone condition called osteomalacia (softening of bones). Vitamin D allows the body to absorb calcium. Without vitamin D, the body uses only a small percentage of the calcium in food.
2. Anti-Cancer Properties
Higher levels of vitamin D in the blood are associated with lower levels of some cancers, including colorectal, prostate, and pancreatic. In animal studies, vitamin D was associated with fewer tumors and slower growth of tumors. Clinical trials in humans suggest that vitamin D may not prevent cancer but may slow its progress.
3. Brain Health
Low levels of vitamin D may be a risk factor for various forms of dementia, including Alzheimer’s disease. Animal studies and cell studies have shown a connection, but the results of clinical trials have been mixed. Further research is needed.
What is Aspartic Acid?
Aspartic acid is one of the non-essential amino acids, meaning it is synthesized in the body, that constitute protein. Aspartic acid exists in two forms: namely, as L-aspartic acid and D-aspartic acid. Aspartic acid has acidic property.
Health Benefits of Aspartic Acid
D-aspartic (d-asp) acid acts as a neurotrasmitter or neuromodulator. Aspartic acid is important in the development of nervous sytem. It is also a component of synaptic vesicles, which transmit nerve impulses between nerve cells. Aspartic acid increases cAMP levels (a secondary messenger, signal transporter between the cell surface to inside the cell).
Aspartic acid also plays a role in the neuroendocrine system, as a regulator in the synthesis and release of hormones.
In the pituitary gland, aspartic amino acid stimulates the secretion of the following hormones:
- prolactin, a hormone known to stimulate mammary glands and milk production, among other functions.
- luteinizing, a hormone which is involved in the reproductive system. In males it plays role in testosterone synthesis; where as in females, it plays role in ovulation and the menstrual cycle.
- growth hormone (GH).
Aspartic acid aids the functioning of all cells and RNA and DNA (carriers of the genetic code). Additional benefit of aspartic amino acid is protection of the liver from damages that can be caused by excess ammonia in the bloodstream, by helping in the removal of excess ammonia. Ammonia is toxic when in high levels in the bloodstream. Aspartic acid is involved in the urea cycle, conversion of ammonia into urea (less toxic) and its excretion. This is very important for athletes. Removal of excess ammonia also protects the central nervous system from damage.
Aspartic acid also participates in gluconeogenesis, the synthesis of glucose.
The d-aspartic acid form also plays a role in the development of dentin, a tissue that is an important component of teeth.
Although aspartic acid is considered a non-essential amino acid, it is essential for the productions of other essential and non-essential amino acids and other biochemicals. Among the biochemicals that are synthesized from aspartic acid are asparagine, arginine, lysine, methionine, threonine, isoleucine, and several nucleotides.
Deficiency Symptoms of Aspartic Acid
Aspartic acid deficiency decreases cellular energy. So, the cardinal symptoms of aspartic acid deficiency are chronic fatigue and reduced stamina. This could lead to depression. As this amino acid helps remove excess ammonia from the body, its deficiency can lead to increase in ammonia levels in the blood, which may cause damage to brain, nervous system and liver.
On the next page is a list of high and low aspartic amino acid foods and their asparic acid content.
Acide Aspartique, Acide L-Aspartique, Asparatate Chelated Minerals, Aspartate Mineral Chelates, Aspartate de Potassium, Aspartatos, Aspartic Acid, D-Aspartic Acid, L-Aspartate, L-Aspartic Acid, Mineral Aspartates, N-Methyl-D-Aspartic Acid, Potassium Aspartate.
Aspartate is a vitamin-like substance called an amino acid. As a dietary supplement, aspartate is combined with minerals and is available as copper aspartate, iron aspartate, magnesium aspartate, manganese aspartate, potassium aspartate, and zinc aspartate.
Aspartates are used to increase absorption of the minerals they are combined with and to enhance athletic performance. Some forms are used to reduce brain damage caused by cirrhosis of the liver (hepatic encephalopathy) when given intravenously by a healthcare professional.
How does it work?
There isn’t enough information to know how aspartates work.
Insufficient Evidence to Rate Effectiveness for…
- Liver cirrhosis. Developing research suggests L-ornithine-L-aspartate given by IV (intravenously) might reduce brain damage in some patients with liver cirrhosis.
- Enhancing athletic performance.
- Increasing mineral levels. So far there is not evidence that aspartates increase mineral absorption. Except in cases of mineral deficiency, such as iron-deficiency anemia, a well-balanced diet typically provides the recommended daily allowance (RDA) of minerals.
- Other conditions.
More evidence is needed to rate the effectiveness of aspartates for these uses.
Natural Medicines Comprehensive Database rates effectiveness based on scientific evidence according to the following scale: Effective, Likely Effective, Possibly Effective, Possibly Ineffective, Likely Ineffective, and Insufficient Evidence to Rate.
It is not known if aspartates are safe.
Pregnancy and breast-feeding: Not enough is known about the use of aspartates during pregnancy and breast-feeding. Stay on the safe side and avoid use.
The appropriate dose of aspartates depends on several factors such as the user’s age, health, and several other conditions. At this time there is not enough scientific information to determine an appropriate range of doses for aspartates. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.