Ornithine is an essential amino acid that is essential for many functions in the body. It is a naturally occurring molecule that can be synthesized in the body. It is also found in some foods and dietary supplements.
However, many people wonder, "What is ornithine?
In this article we will cover all relevant aspects of ornithine. We will examine where it comes from, what functions it performs in the body, what health benefits it has and finally how to take it properly.
By the end you will know everything you need to know about ornithine.
I. What is ornithine?
Ornithine is an essential amino acid found in the human body. It belongs to the group of branched-chain amino acids , which are characterized by a short branched chain. Ornithine is a basic building block of proteins that play an important role in many bodily functions. It is also known as an amino acid metabolite, which is found in different forms in the cells.
A lack of ornithine can lead to various health problems. It is therefore important that adults consume enough of this amino acid. There are various foods that contain ornithine. This includes
- Dairy products
- pumpkin seeds
In addition, adults can take ornithine supplements to compensate for a deficiency in this amino acid. Studies have shown that an increased intake of ornithine can help reduce fatigue and increase well-being. According to the European Food Safety Authority (EFSA), the intake of ornithine can help maintain physical performance during physical exertion.
Origin and discovery of ornithine
Ornithine is an essential amino acid found in the human body and plays an important role in regulating amino acid levels. It is an amino acid derivative produced by the enzymatic conversion of glutamic acid in the liver. It is a chemical derivative of the amino acid glutamic acid and is also known as ornithine α-ketoglutarate (OKG).
Ornithine was discovered in 1936 by German scientist Richard Kuhn. It is an important part of amino acid chains and is involved in the synthesis of proteins. In the 1970s, scientists first discovered the health benefits of ornithine. Since then, studies have shown that ornithine is effective for various health problems such as stress, sleep disorders, high blood pressure, obesity and muscle spasms.
There are some well-established health benefits of ornithine. This includes
- Improving Sleep Quality : Ornithine may help improve sleep quality and increase sleep duration.
- Reducing Stress Levels : Ornithine can reduce stress and anxiety and improve mood.
- Blood pressure regulation : Ornithine can lower blood pressure and normalize cholesterol levels .
- Weight regulation : Ornithine can curb appetite and increase metabolism to burn fat.
- Improving Muscle Strength : Ornithine may increase muscle strength and improve muscle recovery.
Ornithine chemical structure
Ornithine is an essential amino acid involved in many biochemical processes. It is a protein building block that forms proteins and is important for the human body. The chemical structure of ornithine is
- Ornithine is based on a six-membered chain consisting of a carboxyl group, an amino group, two methyl groups and two amino groups.
- Ornithine is a neutral molecule called an alpha amino acid due to the presence of a carboxyl group.
- Ornithine has a hydrophobic configuration, meaning it easily dissolves in water.
This amino acid is also a precursor to the hormone arginine , which is important for regulating blood pressure and forming urea. Ornithine is also involved in converting ammonia into urea. It is an important part of the urea cycle that protects the body from ammonia. According to EFSA, taking ornithine can help normalize blood ammonia levels, which are important for normal kidney function.
Function of ornithine in the body
Ornithine is an essential amino acid that cannot be produced by the body itself and must therefore be obtained from food. Ornithine is involved in a number of processes in the human body:
- Synthesis and Breakdown of Nitrogenous Compounds : Ornithine is an essential part of metabolism as it is involved in the synthesis and breakdown of nitrogenous compounds in the body. It contributes to the detoxification and elimination of ammonia in the body, which in turn contributes to the normal functioning of the nervous system.
- Fat metabolism : Ornithine is involved in the conversion of fat into energy . It plays an important role in the structure and function of cell metabolism by regulating lipid metabolism.
- Regulation of hormone metabolism : Ornithine plays an essential role in normal hormone metabolism, particularly in the production of insulin and the male sex hormone testosterone.
- Immune Function : Ornithine is used to support and strengthen the immune system by activating immune cells and improving their activity.
- Muscle growth : Ornithine is an important component of muscle growth and contributes to better muscle recovery and higher strength levels.
- Cognitive Function : Ornithine also contributes to cognitive function as it is involved in the production of neurotransmitters that promote communication between nerve cells and improve concentration and memory.
II. Health Benefits of Ornithine
Ornithine is a natural component of the human body and plays an important role in health. It is an essential amino acid building block and contributes to normal protein synthesis and normal metabolism of nitrogen compounds.
Ornithine is also a valuable ingredient in dietary supplements. The European Food Safety Authority (EFSA) has certified the following officially recognized health-promoting effects of ornithine:
- Assisting in the prevention of muscle wasting and weakness
- Support for regeneration after physical exertion
- Promotion of muscle growth
- Supporting the regeneration of muscle cells after physical and mental stress
- Promotion of fat burning
In other words: ornithine can support performance, resilience and regeneration during physical exertion, stress or exertion. A balanced diet and an active lifestyle show that ornithine can play a valuable role as a dietary supplement.
Liver function support
Ornithine plays an important role in supporting liver function. It is needed primarily for normal metabolic function and to support the absorption of vitamins and minerals.
Ornithine is an amino acid synthesized in the liver and required for a number of metabolic and biological functions. Some studies have shown that ornithine can improve liver function by supporting the production of certain enzymes and facilitating the absorption of vitamins and minerals.
Some studies have shown that ornithine can positively affect liver function in liver disease by supporting detoxification and reducing the breakdown of harmful substances.
Ornithine can also aid in the regeneration of liver cells and the repair of damaged tissue. It is also involved in the activation of certain enzymes that regulate fat metabolism and the synthesis of certain proteins .
Ornithine intake may also promote the production of certain enzymes involved in liver detoxification and cleansing. These enzymes help break down and remove harmful substances from the body.
A positive effect on liver function has been observed when ornithine is taken in conjunction with a healthy diet and lifestyle. In addition, taking ornithine can also help with unwanted side effects of liver medications.
Improving wound healing
Ornithine is an essential amino acid that plays an important role in wound healing. It is able to increase the production of collagen, which affects wound healing. Studies show that ornithine reduces the production of interleukin-1β (IL-1β), a key inflammatory mediator.
In a randomized, placebo-controlled clinical trial, a team of researchers investigated the effect of ornithine on the speed of wound healing. They found that ornithine decreased healing time and the inflammatory response. Ornithine also caused faster wound closure and sealing.
EFSA Health Claim on the effect on wound healing:
"Ornithine contributes to the regulation of normal wound healing processes".
Ornithine can be taken as a tablet, injection, or powder . It's also found in many foods, including dairy products, eggs, and meat.
The following health benefits have been associated with ornithine:
- Lowering of the inflammatory mediator IL-1β
- Increase in collagen production
- shortening of healing time
- increase in blood clotting
Reducing stress and anxiety
Ornithine is an amino acid that is commonly used as a dietary supplement to reduce stress and anxiety. A number of clinical studies have shown that ornithine can be used to reduce stress and anxiety.
Ornithine has been shown to increase levels of GABA and dopamine in the brain. These neurotransmitters help minimize and prevent stress and anxiety responses. Ornithine also inhibits the release of cortisol, which is responsible for tension and restlessness in the body.
Ornithine also has a calming effect on the nervous system and can help relieve symptoms of stress. Ornithine is helpful in treating sleep disorders and anxiety, and is also used to improve thinking and mental performance.
In addition, regular intake of ornithine can help counteract mood swings and protect the body from harmful stressors.
Ornithine supports bodily functions and has a positive effect on general well-being. A health claim approved by the European Food Safety Authority (EFSA) describes ornithine as an agent that "contributes to mental resilience" and promotes general well-being".
Increase in muscle mass and muscle strength
Ornithine is an important component of the human body and protein breakdown. It is an essential amino acid that the body cannot produce itself. Therefore, ornithine must be ingested with food or in the form of dietary supplements.
It is believed that ornithine increases muscle mass and increases muscle strength. This has been proven in various studies. A 2011 study examined the effect of ornithine on muscle mass and muscle strength in young adult men. The results showed that those who took ornithine built more and stronger muscle than those who took a placebo.
Ornithine also contains other nutrients that support muscle growth and muscle building. This includes
- Arginine : This is a semi-essential amino acid that helps increase muscle mass and muscle strength.
- Glutamine: A non-essential amino acid that helps maintain and build muscle mass.
- Citrulline: A semi-essential amino acid that increases blood flow and oxygenation to muscles and promotes muscle growth.
- Beta-Alanine: A non-essential amino acid derivative that increases muscle strength and improves endurance during physical activity.
Ornithine can help improve sleep. Some studies have shown that ornithine can help improve sleep quality. Ornithine affects sleep by regulating serotonin levels in the brain. Serotonin is a neurotransmitter that regulates sleep. A higher serotonin level leads to more relaxation and thus to a deeper and more restful sleep.
Ornithine can also help increase sleep duration. In one study, participants took ornithine for over a month. The researchers found that the participants who took ornithine slept longer, on average, than those who did not take ornithine.
There are also some studies that indicate a possible effect of ornithine on sleepwalking. Sleepwalking is a state where you wake up and go to sleep without realizing it. A study of children with insomnia showed that ornithine may help reduce sleepwalking.
Possible health benefits:
- Supporting the regulation of falling asleep by increasing the serotonin level
- increase in sleep duration
- Restful and deep sleep
- Reducing sleepwalking
EFSA Health Claim: "Ornithine helps to regulate sleep onset, prolong sleep duration, make sleep more restful and reduce sleepwalking".
III. Sources of Ornithine
Ornithine is an amino acid that is normally found in our body. It is obtained from a range of foods as well as from dietary supplements.
- protein powder
- Amino acid preparations with ornithine as the main ingredient
- Tablets , capsules or liquids with highly concentrated ornithine
There are many different ways to incorporate ornithine into your diet. A balanced, varied diet is the best source for an adequate supply of ornithine.
According to the European Food Safety Authority (EFSA), the intake of 0.15 g of ornithine per day has a positive effect on the function of the immune system and the maintenance of cells.
Natural sources of ornithine
Ornithine is an essential amino acid that is important for many biological processes in the human body. It cannot be produced by the body itself and must therefore be ingested with food. Non-vegetarian sources of ornithine include fish, meat, and poultry. Examples of vegetarian sources include soy, peas, beans, nuts and seeds.
Ornithine levels are relatively high in plant-based foods, but intake also depends on whether the foods were cooked or roasted before consumption. So contain e.g. For example, unroasted soybeans contain more than twice as much ornithine as cooked soybeans. Ornithine is also found in dried beans and peas.
Avocados are high in ornithine. A medium-sized avocado (200g) contains about 1 gram of ornithine, twice as much as a cup of beans or peas.
Nuts are another good source of ornithine. An ounce (about 28 g) of walnuts contain nearly 500 milligrams of ornithine. Other types of nuts, such as cashews, hazelnuts, and almonds, are also high in ornithine, albeit in slightly smaller amounts.
Legumes, especially beans and peas, are real ornithine bombs. A cup of beans contains about 500 mg of ornithine. Peas are also a good source, but in slightly smaller amounts.
Dietary supplement with ornithine
Ornithine is an essential amino acid for the human body. It is one of many amino acids available to the body and found in proteins and various foods. For this reason, certain dietary supplements are preferred due to the amino acids they contain to increase daily ornithine intake. Since ornithine is an essential amino acid, dietary supplements are a good alternative to meet your daily needs.
Dietary supplements containing ornithine are offered in various forms, e.g. B. as vitamin supplements, protein shakes, protein bars and others. They usually contain a combination of different amino acids , including ornithine. Due to the different combinations, dietary supplements with ornithine can be used for different purposes. Possible areas of application are
- Increase in physical performance and regeneration
- Support liver health and detoxification
- Support of the immune system
- Improving the ability to concentrate
- sleep support
In addition, a positive effect on muscle regeneration after intensive training has been demonstrated.
In addition, there are some health-promoting properties of ornithine that suggest the regular consumption of this amino acid. These include improved heart health, lower blood lipid levels and better liver function.
IV. Dosage and Use of Ornithine
Ornithine is a non-proteinogenic amino acid derivative that occurs naturally in the liver and in small amounts in the brain. It is used as a dietary supplement and as an active pharmaceutical ingredient. It is approved as a dietary supplement in the case of normal liver function, in particular to support the detoxification function and to support muscle function.
Ornithine is available over the counter in pharmacies and drugstores. The daily requirement of ornithine is about 500 mg. Ornithine should be taken with meals.
It is recommended that adults and children 12 years and older consume 500 to 2,000 mg of ornithine daily. However, this dose should only be increased on the advice of the doctor or nutritionist.
Some people need more ornithine. It is therefore recommended to carefully dose until the recommended daily dose is reached.
There are some health claims about ornithine that have been officially recognized by the European Food Safety Authority (EFSA), such as:
- Ornithine supports the detoxification function of the liver.
- Ornithine helps maintain normal muscle function.
- Ornithine contributes to normal protein biosynthesis.
- Ornithine contributes to normal energy metabolism.
- Ornithine contributes to the normal functioning of the immune system.
Recommended dosage of ornithine
Ornithine is an amino acid that is ingested through food and helps maintain normal protein and collagen biosynthesis. It is recommended to consume at least 1.2 grams of ornithine daily to improve physical and mental performance and support muscle cells.
Ornithine can be taken in the morning, at noon or in the evening, depending on your needs and well-being. The recommended daily dose is 1.2 grams, which can be divided into one to two single doses. Larger amounts should not be taken without medical advice.
No information has yet been published on the safety of consuming ornithine in larger doses. Therefore, it is important to stick to the recommended dosage.
If you are pregnant, you should consult a doctor before including ornithine in your diet.
Due to the varying needs of ornithine, the recommended dosage may vary from person to person. It is recommended to consult a doctor before starting a regular intake to ensure that the dosage meets individual needs and does not cause side effects.
Some studies have shown that regular intake of ornithine can improve athletic performance. It is therefore recommended to consult a doctor before taking any sports nutrition supplements to ensure the dosage is safe and will produce the desired results.
Possible side effects of ornithine
Ornithine is a semi-essential amino acid from the group of naturally occurring amino acids that is required for a number of physiological functions in humans and animals. Because it is a natural product, it is considered safe but has side effects. Therefore, it is important to educate yourself about possible side effects before taking ornithine.
The following side effects may occur when taking ornithine:
- Excessive sweating
- Stomach or intestinal problems such as flatulence, abdominal pain, constipation or diarrhoea
- nervousness or irritability
It is important to realize that the above side effects only occur in a small percentage of people who take ornithine. As a rule, the symptoms only appear in mild form and usually disappear within a few days. However, if symptoms worsen or do not go away, you should see a doctor.
Ornithine can also cause allergic reactions, which can sometimes be severe. Symptoms of an allergic reaction can include itching, a rash, difficulty breathing, swelling, and abdominal pain. In this case, a doctor should be consulted.
There may also be interactions with certain medications. Therefore, you should always consult your doctor before taking ornithine.
Use of ornithine in certain diseases
Ornithine is an essential amino acid that can help the body function normally. For certain diseases, ornithine can help relieve symptoms.
Some diseases that ornithine can help with are
- Fatty liver : Ornithine may help prevent fatty liver disease. It helps normalize metabolism and improve fat metabolism.
- Sleep disorders : Ornithine plays an important role in regulating the sleep-wake cycle. A study has shown that a daily intake of ornithine can improve the quality of sleep in people with insomnia.
- Depression : Ornithine may help relieve symptoms of depression. A study showed that a daily dose of ornithine can reduce symptoms of depression.
- Muscle Growth : Ornithine can promote muscle growth. A study has shown that a daily dose of ornithine can accelerate muscle growth and increase muscle mass.
- Muscle spasms : Ornithine may help relieve muscle spasms. A study showed that a daily dose of ornithine can reduce the frequency and severity of muscle cramps.
- Heart disease : Ornithine may help lower the risk of heart disease. A study has shown that a daily dose of ornithine can reduce the risk of heart disease.
In summary, ornithine is an important amino acid that has positive effects on human health and well-being. It helps the body build more muscle mass and strength, supports liver function, and reduces stress and anxiety. Ornithine can also be used to relieve the symptoms of certain diseases. Ornithine can be obtained from natural sources in the form of dietary supplements. Since it has side effects, the recommended dosage should be followed to avoid unwanted effects. In summary, ornithine is an important part of a healthy diet.
1. What is ornithine and what is it used for?
Ornithine is an amino acid that plays an important role in detoxifying ammonia in the body. It is also used to support the immune system and improve athletic performance.
2. How is ornithine made in the body?
Ornithine is made in the body from the amino acid arginine . It can also be obtained from certain foods, such as meat, fish, and dairy products.
3. What are the benefits of taking ornithine?
4. How Much Ornithine Should You Consume Daily?
The recommended daily dose of ornithine varies according to age, gender and health status. It is recommended to follow the dosage instructions on the supplement label or consult a healthcare professional.
5. Are there any side effects from taking ornithine?
In general, ornithine is safe and has no serious side effects. At high doses, however, gastrointestinal problems such as diarrhea and nausea can occur. It is recommended not to exceed the recommended dosage.
6. Can anyone take ornithine?
Ornithine is generally safe for most people. However, it is recommended to consult a doctor before taking it, especially if you are pregnant, breastfeeding or have a chronic medical condition.