Ornithine belongs to the group of endogenous amino acids that do not build proteins, but has a number of key properties. It’s responsible, for example, for the correct course of the Krebs cycle, where it acts as an ammonia neutralizer. In terms of chemical structure, it belongs to the basic amino acids, is synthesized from arginine under the influence of specific enzymes. Its main function is to support the protection of our system.
Ornithine - functions and actions
In sport supplementation we rarely deal with single-ingredient preparations based solely on ornithine, but they are available on the market. Usually we will encounter it as a supplement to complex products, before arginine training sessions. This treatment aims to increase the availability of arginine for our body, which will not be used in the ornithine cycle. This means that ornithine is a cofactor in this type of product. Thanks to that, it is possible to use more arginine for nitric oxide production, and we can enjoy a better muscle pump.
But it's not the end of its properties. As it turns out, ornithine effectively affects the quality of sleep. In scientific research, about 500 mg of ornithine at bedtime was used among those who had trouble falling asleep. It turned out that ornithine effectively mitigated the effects of stress, worked relaxing and helped to fall asleep faster. This action has been linked with the effect of ornithine on the level of cortisol, which was effectively lowered.
Ornithine is also part of supplements supporting the function of the liver, it is involved in the synthesis of polyamines. This effect translates into more effective liver regeneration, also detoxifying and protective. It is speculated that ornithine supports the treatment of burns or wounds by linking its effects to the proline synthesis, which accelerates tissue reconstruction. In some studies, it has been shown to stimulate growth hormone production or improve body composition, but studies of this type require further development.
Dosage, sources and forms of supplementation of Ornithine
In diet supplements as mentioned above, ornithine is mainly used as a supplement to multi-component formulations. It can be found in free form, in the form of l-ornithine hydrochloride or as ornithine aspartate. Its source is products with a single amino acid, liver function supplements or no-boosters. We can also meet ornithine in growth hormone boosters. The daily dose varies between 500-2000 mg. The time of admission depends on the effect we want to achieve.
On the Internet we can meet with protocols that recommend a dose of 5g, to increase the level of growth hormone before training. The product should be taken 2 hours after the meal, 30 minutes before the exercise session. If we want to support regeneration, alleviate the effects of stress and a better, deeper sleep, a dose of 500 mg taken at bedtime should be sufficient.
The main food sources of ornithine are seeds and meat.
Potential side effects of Ornithine
Ornithine is a relatively safe supplement. Its negative effect is mainly limited to gastrointestinal complaints, which are manifested by abdominal pain, vomiting, or diarrhea. Persons with kidney problems should consult their physicians before supplementation.
Ornithine - summary
Ornithine in sports supplements is rarely used. Its main action in supplementation is limited to supporting the assimilation of arginine, to support the “Muscle pumps” during training. This does not mean, however, that it’s a completely redundant product. Its biological effect effectively helps to remove toxic ammonia, which is reflected in a more efficient liver and maintaining the health of our body.
