Aspartic Acid
Also known as Aspartate, L-aspartic acid
Aspartic acid, or aspartate, is a non-essential amino acid the body makes readily. It helps produce energy, clears ammonia through the urea cycle, and acts as a neurotransmitter.
Why it matters
What it does in your body
- Building block of protein
- Feeds the Krebs cycle for energy
- Part of the urea cycle that clears ammonia
- Excitatory neurotransmitter
Intake guidance
How much you need
There is no daily requirement, because the body makes aspartic acid easily and it is common in protein foods. It is also a component of the sweetener aspartame, alongside phenylalanine.
What affects it
What affects your intake
Body's own production
Aspartate is a hub of energy and nitrogen metabolism and is synthesized as needed.
Dietary abundance
It is plentiful in nearly all protein-containing foods, and asparagus is a notable plant source.
D-aspartic acid supplements
A mirror-image form, D-aspartic acid, is marketed for testosterone, with weak and inconsistent evidence.
In practice
Good to know
Good to know: aspartic acid is self-made and abundant, so dietary deficiency does not happen. The supplement D-aspartic acid is sold to boost testosterone and athletic performance, but studies have been mixed to negative, especially in trained men. Aspartame, a common sweetener, breaks down partly into aspartic acid, in amounts far below any concern for the general public.
Where to get it
Best food sources
The bottom line
Aspartic acid is a self-made energy and detox amino acid with no dietary requirement. Testosterone-boosting D-aspartic acid supplements have weak evidence.
Track aspartic acid automatically
Aspartic Acid is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Institute of Medicine (2005), Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- National Library of Medicine, MedlinePlus
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.