Aspartic acid is mainly present in foods rich in proteins, such as meats, fish, chicken and eggs. In the body, it has action to stimulate the production of energy in the cells, strengthen the immune system and increase the production of testosterone, a male hormone that helps increase muscle mass.
Thus, the aspartic acid supplement can be used by those who practice bodybuilding, mainly serving to stimulate muscle gain or men with problems to have children, because testosterone also increases male fertility. However, further studies are needed and it is important to remember that its beneficial effects occur primarily in men who have low testosterone production.
List of foods rich in Aspartic Acid
The main foods rich in aspartic acid are mainly food sources of animal proteins such as meat, fish, egg and dairy products, but other foods that also bring good amount of this amino acid are:
- Oil - bearing fruits: cashew nuts, horse nuts, walnuts, almonds, peanuts, hazelnuts;
- Fruits: avocado, plums, banana, peach, apricot, coconut;
- Pea;
- Cereals: maize, rye, barley, whole wheat;
- Vegetables: onion, garlic, mushroom, beet, eggplant.
In addition, it can also be purchased as a supplement in stores of nutrition products, priced at around 65 to 90 reais, and important to be consumed according to the guidance of the doctor or nutritionist.
Quantity in food
The following table shows the amount of aspartic acid present in 100 g of each food:
| Food | B.C. Aspartic | Food | B.C. Aspartic |
| Beef steak | 3.4 g | Peanut | 3.1 g |
| Codfish | 6.4 g | Bean | 3.1 g |
| Soy meat | 6.9 g | Salmon | 3.1 g |
| Sesame | 3.7 g | Chicken breast | 3.0 g |
| Pig | 2.9 g | Corn | 0.7 g |
In general, the consumption of aspartic acid from natural foods does not cause side effects in the body, but excessive consumption of the supplement of that amino acid can have harmful consequences for health, as shown below.
Side effects
Consumption of aspartic acid, especially in the form of supplements, can cause side effects such as irritability and erectile dysfunction in men, and development of male characteristics in women, such as increased hair production and changes in voice.
To avoid these effects, a medical follow-up should be maintained and the use of supplements should be avoided for more than 12 consecutive weeks.
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