D-Aspartic Acid (DAA) is advertised as a testosterone booster for men who would like to increase their muscle mass. DAA, however, can cause many side effects, especially if it is used by young men whose hormonal balance is not yet fully formed. What's more, scientific research does not clearly prove that D-aspartic acid affects the production of testosterone in people who train in strength, nor does it show that DAA increases muscle mass.

DAA , i.e.D-aspartic acid- a magic testosterone booster, or maybe another well-advertised supplement that does not give better results than natural, herbal specifics? What are the side effects? When is it worth reaching for D-aspartic acid, and when it may turn out to be useless? All these questions are answered in the article below.

What is D-Aspartic Acid (DAA)

DAA , i.e.D-aspartic acid , is an organic chemical compound belonging to the endogenous amino acids of an acidic nature that turns the plane of polarized light to the right - hence the letter D in front of the acid name. It owes its name to the fact that it was first isolated from asparagus. DAA is formed in the body by the conversion of L-aspartic acid, which turns the plane of polarized light to the left. It is an extremely important amino acid that occurs naturally in the pituitary gland, hypothalamus, and testes.

The left-handed form of DAA enters the body along with foods containing protein compounds. However, due to the low amount of D-aspartic acid in food, it is necessary to eat more meat to feel its effects. Therefore, science has proposed a solution in the form of dietary supplements based on pure D-aspartic acid.

Action of D-aspartic acid (DAA). DAA and testosterone

On many websites with supplements you can find information that D-aspartic acid, above all, significantly stimulates the production of testosterone and increases its level to the biological maximum. How much truth is there in this statement?

Naturally occurring D-aspartic acid in the body plays a key role in the production of sperm and sex hormones. He is strongsexual stimulator, increases libido, improves the quality of erection, ejaculation, enhances the sensations during orgasm and extends the duration of intercourse. Sounds like a magic potion made for every man? For many people, for sure, yes.

The correct level of testosterone in the male body is an extremely important indicator of the level of he alth. The testosterone level determines not only the extension of the species, but above all the general well-being, sleep quality, concentration and self-confidence.

Today society lives in a constant hurry, people often fall into workaholism in order to get a better position, higher earnings, and thus a higher social status. As a result, stress is an indispensable element of everyone's life. In addition, the fashion to be "fit" requires from us a lot of discipline related to regular training, which is sometimes very intense.

Lack of time and stress contribute to the habit of not getting enough sleep and insomnia. All of these factors disrupt the natural testosterone levels. But does supplementation with D-aspartic acid really produce such effects?

D-aspartic acid (DAA) side effects

Supplementation with D-aspartic acid involves interfering with the hormonal balance - therefore young men should refrain from using it, as too early interfering with hormones may lead to irreversible changes. The use of DAA may, inter alia, increase the concentration of female hormones, the excess of which interferes with the functioning of the male body.

Taking DAA may also cause a deterioration in general well-being, headaches, sleep problems and a deterioration in concentration.

Research on the effectiveness of D-aspartic acid (DAA)

Preparations that are supposed to raise testosterone levels in a natural way are not very famous. On the one hand, marketing presents plant preparations as an alternative to steroids, and on the other hand, the effect of these preparations is usually poorly felt, sometimes it only improves libido. Does DAA actually affect androgen production to such an extent as to accelerate the development of muscle mass and strength?

Studies confirming the effectiveness of D-aspartic acid (DAA)

The effect of D-aspartic acid is very controversial. The sources that prove DAA increases testosterone levels in the body are based on two studies.

The first is an experiment conducted in 2009 by Topo et al., In which 43 he althy, untrained men participated in, divided into two groups. The age range was 27-37 years. In firstThe group consisted of 23 people who received DAA at a dose of 3.12 grams for 12 days each morning. The remaining men received a placebo. Blood was tested in both groups after six and twelve days, and 3 days after the end of supplementation. What effects were obtained?

Out of 23 people, 20 showed a marked increase in testosterone. After six days, it was on average 16%. The twelfth day showed interesting results, because then the average testosterone increased from 4.5 to 6.5 ng / ml, i.e. about 42%. 3 days after discontinuation of DAA, testosterone was still increased by 29% compared to the placebo group. The results of this study were very promising. This resulted in the introduction of DAA to the market and successfully made its properties famous.

The second study, which also confirms the positive effect of D-aspartic acid on the increase in testosterone levels, was carried out in 2000 by Professor Nagata and his colleagues from the University of Tokaj. They investigated the role DAA plays in testosterone production. It has been shown to increase luteinizing hormone, which binds to receptors on the surface of Leydig cells in the testes, thereby causing an increase in cyclic AMP (CAMP) synthesis and detachment of the side chain from cholesterol molecules. This reaction is crucial in the production of testosterone.

Unfortunately, when it comes to the operation of DAA documented by research, this is the end. However, there is a lot of evidence that does not confirm its effect on the increase in testosterone levels.

Studies contradicting the effectiveness of D-aspartic acid (DAA)

In another study, the effect of DAA on testosterone and estradiol levels was examined. 20 physically active men took part in the experiment and exercised systematically over the last year. The mean age of the participants was 22.8 years and their BMI was 24.65. The duration of the study was 28 days. The participants were divided into two groups.

Check: BMI calculator - formula for correct BMI

One of them was given DAA in the amount of 3 g. The other was given a placebo - 3 g of guar gum. All of them performed 4 times a week training, which was divided into the upper and lower body - during the training session, the subjects performed 9 exercises for the upper body and 8 for the lower body. There was a total of 3 sets of 10 repetitions at 70-80% CM, with a pause of 2 minutes between sets. Studies have shown that in both groups the levels of testosterone and estradiol did not change.

Proponents of D-aspartic acid may have reasonable doubts about the objectivity of this study due to the dose of DAA administered during the test, which may have been too low. It's worth ithowever, note that the dose used was identical to that of previous studies by Topo et al. which caused the supplement to buzz.

In another experiment, 24 men with a minimum training experience of two years took part. The participants were divided into 3 groups, which took 6 g of wheat flour, 3 g of DAA and 6 g of DAA each. Everyone was doing resistance training. After 16 days, the level of free testosterone was examined. The results clearly showed that D-aspartic acid is not only useless, it also minimally reduces testosterone levels.

In another experiment, the effect of DAA on increasing muscle mass and strength of skeletal muscles was tested. 20 men with an average age of 22.8 years participated in the study. Everyone was previously engaged in bodybuilding for recreational purposes. They were divided into two groups. One was given 3 g of placebo daily, the other was given 3 g of DAA. During the trial, they performed resistance training. The results were clear - 28 days of supplementation with D-aspartic acid in a daily dose of 3 g did not increase testosterone levels, and did not increase muscle mass and strength.

When to use D-aspartic acid (DAA)? Who is it suitable for?

Based on the numerous cited studies, it can be concluded that DAA works only in the case of men who do not engage in sports with low testosterone levels (within 4.5 ng / ml - 6.4 ng / ml) as evidenced by the study carried out in 2009. Testosterone levels in physically active men are usually much higher (within 8.0 ng / ml) than in men who do not do any sports. In this case, DAA supplementation may not be necessary.

D-aspartic acid (DAA) dosage

The daily dose of DAA is from 1.5 g to 6 g. Use the preparation in the morning after waking up or 1-2 hours before the planned exercise. Sometimes manufacturers also add information about the recommended use of the supplement at bedtime to prevent night catabolism and increase testosterone release.

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How do I naturally raise my testosterone levels?

Studies show that men today have much lower testosterone levels than their fathers and grandparents. With the development of our civilization, the deterioration of the quality of food and the change of lifestyle to sedentary, the level of testosterone among men began to drop sharply. Its decline with age is a natural phenomenon. However, it is unnatural that a man in his 20s has significantly lower testosterone levels than his father used to have.

What to do when you have a problem withbuilding muscle mass, shaping your body, low libido and you are not motivated to train? Too low testosterone levels are often responsible for this. What to do to raise its level?

1. Reduce body fat and eat he althy

The first thing to do is lower your body fat levels because the lower your body fat, the higher your testosterone levels. However, remember not to use restrictive diets for this purpose, as they do not positively affect the amount of male hormones. Adopt a he althy, well-balanced diet, eat regularly, introduce vegetables, fruits, gradually reducing the number of calories. Avoid processed food, forget about hamburgers, fries, and ready-made meals from the supermarket.

2. Train regularly and reach for supplements with proven effectiveness

Another factor that increases testosterone levels is intense training and regular physical activity. If you want, you can also reach for vitamins whose action has been tested and actually gives good results. We are talking about zinc and vitamin D3.

3. Avoid stress

And finally, the most important factor, i.e. avoiding stress. It may turn out to be very difficult to do nowadays, but at least try to find a job that you enjoy and at the same time is a stepping stone from the gray reality. Know that you don't have to take a handful of supplements with unknown composition and effects every day to enjoy vigor and vitality. Everything is in your hands!

About the authorAgata Dąbrowska, personal trainer, fitness instructor, dietitian Certified personal trainer of international class, fitness instructor, dietitian and a graduate of Chemistry at the University of Warsaw. She has been involved in sport for 4 years. A great enthusiast of fitness and he althy eating. A real volcano of energy that can motivate almost everyone to fight for better he alth and a beautiful figure. Privately, she loves to cook. In her kitchen, every dish can be made fit. Its motto is: "To be successful, the first thing you have to do is fall in love with the hard work."

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