May support exercise performance and sleep quality.
Effective Dose
1-3 grams per day
Onset
Days
Cost
Mid-range
Cycle
Not typically cycled. Can be taken consistently.
7 things you need to know
What it does
May support exercise performance and sleep quality.
Worth it?
6/10. Ornithine shows some promise for improving exercise performance and sleep, but the evidence is still emerging and may not be significant at typical supplement doses. More research is needed to confirm its effectiveness compared to other, more established options.
How much to take
1-3 grams per day
Price
Moderate ($15-30/month)
How fast it works
Builds up over days to weeks
Safety
Check if: individuals with urea cycle disorders, pregnant or breastfeeding women
What people say
Some users report improved sleep quality, reduced fatigue, and enhanced exercise recovery.
First isolated from bird excrement (hence the name, derived from the Greek 'Ornis' for bird).
"Some users report improved sleep quality, reduced fatigue, and enhanced exercise recovery."
Research backing for this ingredient
Some evidence, more research needed
Limited
Not yet
Mixed opinions in scientific community
"Research is limited, with some studies showing benefits in specific populations (e.g., athletes, stressed individuals) but other studies showing no significant effects. More high-quality, large-scale trials are needed."
Ornithine is an amino acid that might help with exercise and sleep. It's thought to reduce fatigue and improve sleep quality, but more research is needed.
Products below minimum dose are likely ineffective
When
Evening
How
1-3 grams per day
Food
Take before bed for sleep benefits, or before/after exercise for performance benefits.
Effects may be noticeable after a few days or weeks of consistent use.
Not typically cycled. Can be taken consistently.
Check for specific interactions.
Ornithine is categorized as a amino acid.
Scientific consensus score: 5/10.
Evidence quality: WEAK.
Add Ornithine to your stack analyzer or compare it with other ingredients.
Not medical advice. Always consult a healthcare provider.