This post was updated in March 2020 to ensure accuracy and relevancy.
This article answers commonly asked questions about d-aspartic acid, beginning from the right d-aspartic acid dosage. We’ll update this page regularly, so bookmark it and come back to check for new information. If you like it, please share it with others.
What is the recommended d-aspartic acid dosage?
You can find many recommendations, often contradictory, about how much DAA should you take:
- The original Italian study proving the effectiveness of d-aspartic acid mentioned 3g (or 3000 mg) of DAA a day. This is the usual amount to be found as a serving size at the packaging of pure DAA, e.g. from Primaforce or Sportrition.
- In a critical study conducted with young athletes, 6g of DAA has been administered daily and caused a drop in testosterone levels. In the same study 3g had no effect at all.
- A popular daily dose of DAA in testosterone boosting stacks is between 2-3g to be consumed daily, e.g. TestoFuel – 2,2g.
- The recommended dosage in the original patent of d-aspartic acid is 5-10g, with the absolute maximum of 20g a day.
- There is a recommendation attributed to Primaforce about loading phase of 5 days with 3g taken in the morning and another 3g in the evening. However the Primaforce website instructs to “take 3 grams per day with food”.
So how much d-aspartic acid should you take?
Well, with this many recommendations one can be really confused. Therefore the safest choice would be to do the following:
- If you are under 21 and have healthy testosterone levels – do not take DAA at all. It won’t help you raise your hormone levels above the physiologically normal baseline. It might actually have the opposite effect.
- If you take a ready-made supplement stack, stick to the recommended daily dosage. Manufacturers update the formulations following the current scientific research results. Sticking to the serving size on the label is just safer than experimenting on your own.
- If you mix your own stack or take pure DAA, 3g seems to be the commonly accepted, scientifically tested d-aspartic acid dose. If you notice any side effect, reduce the dose or stop taking the supplement, otherwise stick to the 3g a day.
Questions & Answers
Should I cycle d-aspartic acid?
A common issue tightly related to the dosage is if you should cycle d-aspartic acid or not. If you take pure DAA, cycling it is a good idea. This way you avoid developing a resistance and possibly some adverse effects. When taking testosterone boosters there is a risk of disrupting body’s normal hormonal pattern, e.g. by elevating estrogen levels through aromatization process.
A good schedule are 2-3 weeks on and 1-2 weeks off the supplement. If you take a stack containing DAA and the packaging of your DAA stack clearly states that you don’t need to cycle it then of course you can go with it.
What is d-aspartic acid?
D-aspartic acid is an amino acid. Its enantiomer, L-aspartic acid is one of the non-essential amino acids found in human body. In some specific tissues (testes, pituary gland and hypothalamus) l-aspartic acid is processed into the d-aspartic acid. D-aspartic acid plays an important role in the neuroendocrine system, it is a message molecule used to control the release of the luteinizing hormone, gonadotropin-releasing hormone and in consequence the testosterone. Supplemented DAA elevates the production of testosterone, growth hormone (GH), and insulin-like growth factor 1 (IGF-1). Check the main article about d-aspartic acid for more details.
Should I take d-aspartic acid with aromatase inhibitor?
Aromatase is an enzyme that synthesizes estrogens from androgens (e.g. testosterone) in a process called aromatization. Drugs taken to inhibit this process are called aromatase inhibitors (AI). AI are often taken with testosterone boosters, e.g. DAA to prevent the surplus testosterone from being converted to estrogen. Another names for these drugs are anti estrogens or estrogen blockers. A popular aromatase inhibitor is Diindolyl-Methane (DIM). Taking d-aspartic acid with DIM is a good idea. You can get DIM from food, e.g. cruciferous vegetables like broccoli, or from a supplement.
What can I stack d-aspartic acid with?
There are many possibilities, e.g. d-aspartic acid with tribulus terrestris, with zinc, with ZMA or with creatine. Or you can buy a ready-made stack, e.g. the Prime Male containing alongside DAA also bioperine, boron, korean red ginseng, luteolin, magnesium, mucuna pruriens, nettle root extract, vitamins B6, D3, K2 and zinc.
How should I take d-aspartic acid?
D-Aspartic acid powder has a distinctive chalky and sour taste. If you find its taste unpleasant take it with a glass of orange juice. Primaforce recommends taking it with food.
What are the d-aspartic acid benefits?
The benefits of d-aspartic acid are obvious. DAA restores normal blood testosterone levels, which in turn helps the muscles grow and increases libido.
Why is d-aspartic acid good for bodybuilding?
D-Aspartic acid raises the blood levels of luteinizing hormone (LH) and gonadotropin-releasing hormone (GnRH). These hormones signal the body to produce and release more testosterone, it is a testosterone booster. Testosterone helps your muscles grow, this is why using testosterone boosters is a good idea, especially if you are over 35 and your body doesn’t produce as much testosterone as when you were in your twenties.
What are the d-aspartic acid side effects?
The side effects of d-aspartic acid itself are almost non-existent, because there is no negative response from the body compared to taking testosterone or steroids. However higher levels of testosterone can raise estrogen levels through aromatization or cause acne and hair loss because of the elevated DHT levels.
How effective is d-aspartic acid?
Well, it depends really on you. If you are a young athlete with high testosterone to begin with, d-aspartic acid won’t be effective for you. If you are over 35 or you suffer from low testosterone, d-aspartic acid will likely help you.
D-aspartic acid vs tribulus – what is better?
Tribulus terrestris is known as a libido booster, however its testosterone boosting properties has not been confirmed scientifically. D-aspartic acid on the other hand raises fertility and testosterone levels. If you just want a stronger libido, tribulus is a good choice.
D-aspartic acid – where to buy?
You can buy DAA on Amazon.
Best time to take DAA – morning or night?
It depends on how you feel after taking it. If you feel energized or sleepless – take it in the morning. You can also split your daily dose between morning and evening.
Is d-aspartic acid for 21 year old male a good idea?
If you don’t have a low testosterone requiring this kind of supplementation the answer is a strong no. If you’re 18, 20 or something in the ballpark, probably you don’t need d-aspartic acid.
What is the best brand of d-aspartic acid?
If you buy pure DAA you get more or less the same supplement from every manufacturer, d-aspartic acid or d-aspartate, which are identical from the biological point of view. The difference would be in quality and purity of the supplement.
Should d-aspartic acid be taken by females?
No, at the moment (March 2020) there is not enough scientific evidence which effects the DAA supplementation may have on women.