Aspartic Acid

How You May Benefit:

Boost immune functioning
Stimulate immune function by helping produce antibodies and supporting the thymus
Detoxify the body
Protect the liver by removing ammonia and other toxic substances
Elevate mood and well-being
Protect the central nervous system and diminish mental fatigue and depression
Enhance muscle recovery
Reduce blood ammonia levels after exercise to help improve recovery
Increase available energy
Theoretically help increase resistance to fatigue by aiding energy production
Promote stamina
Possibly produce energy from carbohydrates to increase cellular energy and promote stamina

Overview

Aspartic acid, a fairly controversial amino acid, appeared on the sports nutrition market as an endurance enhancer. Unfortunately, while the preliminary research suggested aspartic acid could significantly reduce exercise-induced fatigue, most studies have shown that as far as athletic performance goes, this isn't a top dog. Nonetheless, this nutrient shouldn't be completely discounted: it may help improve muscle recovery and help protect the central nervous system.

The Full Story

Usage

Amount: Typical amounts for optimal health are 500 mg.

For athletes, 4,000 to 8,000 mg taken during the 24-hour period before an event may help increase athletic capacity. However, long-term supplementation at these amounts is not recommended.

Timing: Aspartic acid can be taken up to three times daily with juice or water. (Although aspartic acid is found in protein foods, when used for increasing athletic performance, it is reportedly more beneficial when taken as a supplement without protein.)

Ammonia is a nasty, toxic substance. And the more we work out, the more it builds up. By helping remove the extra junk from our muscles and livers, aspartic acid may help enhance recovery. And as most athletes know, recovery is key to optimal performance and health.

Safety Information

Toxicity:
Although aspartic acid is nontoxic, it is not advisable to supplement with high amounts for long periods of time. It simply appears to be more beneficial when used for brief times before an event.

Bans and Restrictions:
None reported.

References

Balch, J.F., and Balch, P.A., Prescription for Nutritional Healing (Avery, New York, NY, 1997) 36.

Bucci, L.R., Nutrients as Ergogenic Aids for Sports and Exercise (CRC Press, Boca Raton, FL, 1993) 45-7.

de Haan, A., et al., "Effects of Potassium + Magnesium Aspartate on Muscle Metabolism and Force Development During Short Intensive Static Exercise," Int J Sports Med 6.1 (1985) : 44-9.

Denis, C., et al., "Effect of Arginine Aspartate on the Exercise-Induced Hyperammoniemia in Humans: A Two Periods Cross-Over Trial," Arch Int Physiol Biochim Biophys 99.1 (1991) : 123-7.

Haas, E.M., Staying Healthy with Nutrition (Celestial Arts, Berkeley, CA, 1992) 48.

Maughan, R.J., and Sadler, D.J., "The Effects of Oral Administration of Salts of Aspartic Acid on the Metabolic Response to Prolonged Exhausting Exercise in Man," Int J Sports Med 4.2 (1983) : 119-23.

Mindell, E., Vitamin Bible for the 21st Century (Warner Books, New York, NY, 1999) 131.

Tuttle, J.L., et al., "Effect of Acute Potassium-Magnesium Aspartate Supplementation on Ammonia Concentrations During and After Resistance Training," Int J Sport Nutr 5.2 (1995) : 102-9.

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