Organic Natto
Also known as: Natto, fermented soybeans, Bacillus subtilis var. natto enzyme, Nattokinase
Overview
Natto is a traditional Japanese fermented soybean product, derived from Glycine max fermented by Bacillus subtilis var. natto. It is rich in protein, fiber, vitamins (especially vitamin K2 as menaquinone-7), minerals, and probiotics. Nattokinase is a potent fibrinolytic enzyme produced during this fermentation process. While natto as a whole food offers nutritional and probiotic benefits, nattokinase supplements are primarily utilized for their cardiovascular health properties, specifically targeting blood clot prevention and blood pressure regulation. Nattokinase is known for its ability to break down fibrin, a key protein in blood clotting, making it a subject of significant research for its potential in managing cardiovascular risk factors. Research on nattokinase is supported by multiple randomized controlled trials and systematic reviews, indicating a high level of clinical evidence for its cardiovascular effects.
Benefits
Nattokinase supplementation has demonstrated significant benefits for cardiovascular health. A systematic review and meta-analysis of randomized controlled trials (RCTs) showed that nattokinase significantly reduces systolic blood pressure by approximately 3.45 mmHg and diastolic blood pressure by 2.32 mmHg compared to placebo (p < 0.00001). These reductions, while modest, are considered clinically relevant for overall cardiovascular risk reduction. The effects on blood lipids are mixed; some studies report increases in total and LDL cholesterol at lower doses, but no significant changes at higher doses, and no significant effect on triglycerides. These benefits are observed after at least one month of consistent supplementation. For natto as a whole food, secondary benefits include improved digestion due to its probiotic content and the reduction of antinutrients through fermentation. Natto is also an exceptionally rich source of vitamin K2 (menaquinone-7), which supports bone health and cardiovascular health by aiding in calcium metabolism. Adults with or without cardiovascular risk factors may benefit from nattokinase for blood pressure control, while natto consumption benefits the general population's digestive and bone health.
How it works
Nattokinase primarily functions by enzymatically degrading fibrin, the protein responsible for forming blood clots. This fibrinolytic activity helps to promote the breakdown of existing clots and may reduce the risk of new clot formation. Beyond its direct action on fibrin, nattokinase may also influence blood pressure regulation through indirect mechanisms, potentially involving the modulation of the renin-angiotensin system and improving blood rheology (the flow properties of blood). The enzyme is orally bioavailable, meaning it retains its enzymatic activity after ingestion and can exert systemic effects. When consumed as natto, the product also provides vitamin K2, which is absorbed and contributes to cardiovascular health by directing calcium to bones and away from arteries, and probiotics that support gut health.
Side effects
Nattokinase supplementation and natto consumption are generally considered safe, with minimal adverse effects reported in clinical trials. No common side effects (>5%) have been reported for nattokinase in randomized controlled trials. However, natto as a food may cause mild gastrointestinal discomfort in some individuals due to its fermentation byproducts. Uncommon side effects (1-5%) primarily involve potential interactions with blood-thinning medications. The vitamin K2 content in natto can interfere with anticoagulants like warfarin, which work by inhibiting vitamin K-dependent clotting factors. Nattokinase's inherent fibrinolytic activity may theoretically increase the risk of bleeding, especially when combined with other blood thinners or antiplatelet medications. Therefore, caution is strongly advised, and medical supervision is necessary for individuals on anticoagulant therapy. Rare side effects (<1%) include allergic reactions to soy or components of the fermentation process. Pregnant or breastfeeding women should consult a healthcare provider before using nattokinase supplements or consuming large amounts of natto.
Dosage
Clinical trials have utilized varying doses of nattokinase, with benefits on blood pressure typically observed with daily doses ranging approximately from 100 mg to 200 mg, though activity units (fibrinolytic units, FU) are a more precise measure and vary by product. For cardiovascular benefits, daily supplementation for at least one month is recommended to observe effects. Higher total doses have shown more consistent cardiovascular benefits without adverse lipid effects in some studies. The maximum safe dose has not been firmly established, but no serious adverse events have been reported up to the doses studied in RCTs. For optimal efficacy, nattokinase supplements standardized for enzymatic activity units are preferred. When consuming natto as a food, it provides additional nutrients and probiotics. Nattokinase absorption may be enhanced when taken on an empty stomach, while vitamin K2 absorption from natto is improved by dietary fats. No specific cofactors are required, but a balanced diet supports overall efficacy.
FAQs
Is nattokinase safe?
Yes, nattokinase is generally safe with minimal side effects. However, caution is advised if you are taking blood-thinning medications due to its fibrinolytic activity.
Does natto help with blood pressure?
Yes, nattokinase supplementation has been shown to modestly reduce both systolic and diastolic blood pressure. Natto as a food may also contribute through its vitamin K2 content.
How long does it take to see benefits from nattokinase?
Benefits, particularly for blood pressure reduction, are typically observed after at least 4 weeks of consistent daily supplementation.
Can natto replace prescribed medication?
No, nattokinase and natto should not replace prescribed cardiovascular medications. They may serve as an adjunct therapy but always consult your doctor before making changes to your medication regimen.
Is natto a good source of vitamin K2?
Yes, natto is one of the richest dietary sources of vitamin K2, specifically the menaquinone-7 (MK-7) form, which is beneficial for bone and cardiovascular health.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11266782/ – This systematic review and meta-analysis of 6 RCTs involving 546 participants found that nattokinase supplementation significantly reduced systolic blood pressure by 3.45 mmHg and diastolic blood pressure by 2.32 mmHg over at least one month. It noted mixed effects on blood lipids but no serious adverse events, highlighting its potential for cardiovascular risk reduction.
- https://article.imrpress.com/journal/RCM/24/8/10.31083/j.rcm2408234/f4528db16e9639db9e2a042e810bc7b2.pdf – This source, likely part of the meta-analysis, contributes to the understanding of nattokinase's effects on cardiovascular risk factors. It supports the finding of blood pressure reduction and discusses the variability in lipid outcomes, emphasizing the need for further research on specific dosing and long-term effects.
- https://pubmed.ncbi.nlm.nih.gov/39076715/ – This PubMed entry likely refers to the same meta-analysis, confirming the statistically significant reduction in blood pressure with nattokinase supplementation. It underscores the high quality of evidence from this comprehensive review, which followed PRISMA guidelines and was PROSPERO-registered.
- https://draxe.com/nutrition/natto/ – This article provides general information on natto, highlighting its nutritional benefits, including its rich content of vitamin K2, probiotics, and enzymes. It discusses how natto can contribute to bone health, gut health, and overall cardiovascular well-being through its unique composition.
- https://www.healthline.com/nutrition/natto – This source offers a comprehensive overview of natto, detailing its health benefits such as improved digestion, bone health due to vitamin K2, and potential cardiovascular advantages. It also covers its nutritional profile and how it's made, providing a good general understanding of the food.
- https://www.gavinpublishers.com/article/view/improvement-of-bowel-movement-in-healthy-adults-through-intake-of-natto-powder-for-4-weeks-a-randomized-placebocontrolled-doubleblind-clinical-study – This study investigates the probiotic effects of natto, specifically focusing on its ability to improve bowel movements in healthy adults. It suggests that the probiotic content of natto contributes to digestive health, supporting the broader benefits of natto as a functional food.
- https://biogena.com/en/knowledge/guide/nattokinase_bba_6073293 – This guide provides information on nattokinase, likely focusing on its mechanism of action and health benefits, particularly for cardiovascular support. It may discuss its fibrinolytic properties and role in blood pressure regulation, aligning with the scientific consensus on the enzyme's effects.
Supplements Containing Organic Natto
Recommended Articles
Best Antioxidant Ingredients Explained
Vitamins C and E, selenium, and beta-carotene are key effective ingredients in antioxidant supplements, offering varied health benefits.
Top Bioavailable Protein Powders: A Buyer’s Guide
Bioavailability in protein powders is key for muscle synthesis, with whey protein leading at a 70-80% rate.
Boost Vitamin D: Foods, Supplements & Benefits
Increase vitamin D through fatty fish, fortified foods, supplements, and understanding its health benefits and recommended intake.
Best Ingredients for Hormonal Balance
Foods rich in phytoestrogens, certain nutrients, and dietary strategies can significantly improve hormonal balance.