Ornithine is a naturally occurring amino acid, not used to build proteins but involved in various bodily processes. It is produced in the body and can also be found in protein-rich foods like fish, red meat, white meat, and eggs. Ornithine is being explored for its potential benefits as a sleep aid, with interest stemming from its possible influence on factors contributing to restful sleep.
How Ornithine Affects Sleep
Ornithine’s influence on sleep is linked to its role in the urea cycle, a detoxification process primarily occurring in the liver. This cycle converts toxic ammonia, a byproduct of protein metabolism, into urea, which is then excreted from the body through urine. High levels of ammonia can be harmful, potentially leading to fatigue and neurological symptoms like sleep disorders. By facilitating ammonia removal, ornithine may help reduce this cellular toxin’s burden, alleviating fatigue and promoting a state conducive to sleep.
Beyond ammonia detoxification, ornithine may also affect pathways related to stress and anxiety. Research suggests it can modulate the gamma-aminobutyric acid (GABA) system, the brain’s primary inhibitory neurotransmitter. By promoting GABA activity, ornithine might induce a calming effect and reduce stress responses. Studies have indicated that ornithine can help lower cortisol levels, a hormone associated with stress, and improve the cortisol/DHEA-S ratio. These combined actions suggest a mechanism through which ornithine could support improved sleep.
Research on Ornithine and Sleep Quality
Studies have investigated ornithine’s effects on sleep, revealing potential benefits. A randomized, double-blind, placebo-controlled clinical study involving 52 healthy Japanese adults with mild fatigue explored ornithine supplementation. Participants receiving 400 mg of L-ornithine daily for eight weeks reported improved sleep quality. This improvement was observed in subjective measures of sleep, including the ability to fall asleep and stay asleep, with participants experiencing longer sleep durations.
The study noted reduced fatigue and alleviation of stress-related sleep disturbances. Objective measures showed ornithine supplementation led to a decrease in serum cortisol levels and the cortisol/DHEA-S ratio, indicating reduced stress markers. Participants also reported feeling less anger and hostility, suggesting an overall improvement in mood that could contribute to better sleep. These findings support ornithine’s potential to enhance sleep quality by addressing fatigue and stress.
Using Ornithine for Sleep Support
Individuals considering ornithine for sleep support often refer to dosages explored in research. Common doses range from 400 mg to 1000 mg per day. Some individuals report better sleep with doses up to 800 mg daily. Some sources suggest a broader range of 1 to 5 grams.
It is recommended to take ornithine before bedtime to align with its potential sleep-promoting effects. Ornithine supplements are available in various forms, including capsules and powders. L-Ornithine HCl is a common form, known for its water solubility and absorption. L-Ornithine Aspartate (LOLA), a combination of L-Ornithine and aspartic acid, is another form often used for liver health. When starting any new supplement, begin with a lower dose and gradually increase it while observing individual responses.
Safety and Important Considerations
Ornithine is generally considered safe when used within recommended dosages. However, some individuals might experience mild side effects, particularly with higher doses. These can include gastrointestinal discomfort such as nausea, bloating, diarrhea, or stomach cramps. Headaches have also been reported as a potential side effect.
Certain situations warrant caution or avoidance of ornithine supplementation. Pregnant or breastfeeding individuals should avoid use due to insufficient reliable information on safety in these populations. Individuals with pre-existing kidney or liver conditions should consult a healthcare professional before taking ornithine, as its role in the urea cycle involves these organs. While specific drug interactions are not extensively documented, ornithine might interact with antihypertensive medications, potentially leading to lower blood pressure, and could affect the metabolism of other amino acids. Consulting a healthcare professional before starting any new supplement is advisable to ensure it is appropriate for individual health needs.