Nattokinase: Benefits and Supplements

What Is Nattokinase?

Nattokinase is an enzyme found in the traditional Japanese food natto. Natto is made from boiled soybeans that have been fermented with a bacteria known as Bacillus subtilis var. natto.

Health Benefits of Nattokinase

Nattokinase, anenzymeproduced by natto, has many health benefits and is ideal for people who wish to support cardiovascular health, thin the blood, and break up blood clots. Nattokinase is commonly consumed by eating natto, but some opt fornattokinasein a supplement form and take it as medicine.

Improves Heart Health

Cardiovascular disease (CVD) is the leading cause of death globally, taking approximately 17.9 million lives each year.^[1]Cardiovascular diseases include coronary artery disease, high blood pressure, cardiac arrest, congestive heart failure, arrhythmia, peripheral artery disease, stroke, and congenital heart failure.

While CVD is common, simple nutrition and lifestyle habits significantly affect a person's risk of developing the disease. Behaviors that increase the risk of CVD include an unhealthy diet, a sedentary lifestyle (physical inactivity), tobacco use, and alcohol use.

Nattokinase may support heart health by helpingdissolve or prevent blood clots, lowering blood pressure, supporting healthy cholesterol levels, and reducing the overall risk of heart disease.^[2]In general, Nattokinase is considered a safe and all-natural supplement for treating heart and cardiovascular disease.^[3]

Lowers Stroke Risks

Strokes are caused by blocked blood flow to the brain, resulting in the brain tissue not receiving enough oxygen and nutrients. There are two different types of strokes—ischemic stroke and hemorrhagic stroke. An ischemic stroke occurs when an artery to the brain is blocked. A hemorrhagic stroke involves a leaking or bursting blood vessel in the brain. In addition to these types of strokes, a transient ischemic attack (TIA) can occur when there is a temporary disruption of blood flow to the brain.

Certain medical conditions can increase a person’s risk of a stroke, including high blood pressure, diabetes, atrial fibrillation, and high cholesterol. A family history of stroke or certain lifestyle factors can also increase the risk of stroke, including tobacco use, excessive alcohol use, being overweight, an unhealthy diet, and a sedentary lifestyle.

Because Nattokinase may help dissolve or prevent blood clots and lower cholesterol, it may help reduce the risk of stroke in combination with a healthy diet and exercise. Nattokinase’santi-inflammatoryand neuroprotective effects may also support recovery from stroke when combined with overall healthy habits, including nutrition and physical movement.

Boosts Gut Health and Boosts Metabolism

As a fermented food, natto is rich in probiotics.Fermented foods provide a wide range of health benefits, including antioxidant, anti-microbial, anti-fungal, anti-inflammatory, anti-diabetic, and anti-atherosclerotic activity.^[4]Natto’s probiotic properties also support microbial balance and diversity in the gut, which may improve digestive and immune health, boost metabolism, and reduce body fat.^[5,6]

Improves Sinus Health

Nattokinase may help improve symptoms ofchronic sinusitisby shrinking nasal polyps and thinning mucus, thus improving airflow. Research suggests nattokinase can degrade fibrin, a protein involved in blood clotting, and shrink nasal polyp tissue.^[7] It may also help improve the viscosity of nasal discharge and sputum (a mixture of saliva and mucus coughed up from the respiratory tract) in patients with chronic rhinosinusitis with nasal polyps (CRSwNP) and asthma.

Protects Brain Health

Animal and in vitro studies suggest nattokinase could be a potential therapy for Alzheimer's and Parkinson's because it maydecrease inflammation in the brain.^[8]Nattokinase may help to break down fibrin, an insoluble protein that helps form clots in response to bleeding and may be involved in Alzheimer's disease. Nattokinase may also help improve memory and learning.

Common Side Effects Health Risks of Nattokinase

No side effects from consuming nattokinase have been reported in clinical trials. However, the following potentially serious side effects may occur.

Allergic Reactions

For people who are allergic to soy, eating nattokinase could cause an allergic reaction, including difficulty breathing, a rash, or itchiness.

Clot Relocation

Nattokinase may help to break up and dissolve blood clots.^[2]This may increase the risk of the clot becoming stuck in another location within the body. A clot that becomes stuck in the lungs may result in difficulty breathing, whereas a clot in brain blood vessels could result in a stroke.

Too Low Blood Pressure

Nattokinase can help lower blood pressure. For those who are taking blood pressure medication or naturally have low blood pressure, this may result in dizziness or fainting spells.

Excessive Bleeding and Bruising

Nattokinase may thin the blood, which can help to break up and dissolve blood clots and may increase the risk of severe bleeding or bruising when injured. People taking blood-thinning medication should consult their doctor before taking nattokinase to avoid a negative drug-nutrient interaction.

How to Consume Nattokinase

Nattokinase is naturally found in natto, a traditional Japanese dish of fermented soybeans. It can be enjoyed on its own, though it’s commonly consumed on top of rice or toast with a sprinkle of greens.

Natto can be incorporated into a person’s everyday routine by being included in lunch or dinner meals. For example, natto can easily be added to a salad, a wrap, a rice and vegetable bowl, as natto miso soup, additional soup recipes, or enjoyed as a side dish with any lunch or dinner.

Nattokinase can also be consumed as a supplement. In studies, health benefits from nattokinase have been associated with taking 100 to 200 milligrams a day.^[9]However, always consult your doctor to determine the best personal oral dose of nattokinase.

Individuals who are taking blood pressure medication, blood thinning medication, or who have a soy allergy should not take nattokinase.

How to Make Natto

Makes 12 cups

Ingredients:

• 4 cups soybeans
• 12 cups water, for soaking
• 2 teaspoons filtered water
• 1 spoonful Nattomoto powder

Instructions:

1. Soak the soybeans overnight using three times the amount of water as soybeans. This allows the beans to expand and plump.
2. Drain and rinse the soaked soybeans, then cook in an instant pot, pressure cooker, or on the stove until tender. Important: From this point forward, all containers and utensils must be sterilized, or mold and bacteria may develop.
3. Drain the cooked soybeans and add to a large, shallow (sterilized) glass, ceramic, or stainless steel mixing bowl or baking dish.
4. Mix one spoonful of nattomoto powder with 2 teaspoons of filtered water, then pour over soybeans and mix well.
5. Cover the bowl or dish with a sterilized cheesecloth and secure with cooking twine.
6. Set the oven to the lowest possible setting—ideally between 100 to 200 degrees Fahrenheit. Place natto in the oven for 24 hours. You can also use a yogurt maker, food dehydrator, or fermentation box.
7. Remove from the oven and allow to cool for two hours, then cover and place in the fridge overnight.
8. Store natto in the fridge for up to 2 days or portion into freezer-safe containers and freeze.

Natto Nutritional Benefits

Natto is a nutritious food rich in fiber, protein, manganese, iron, copper, vitamin K, magnesium, calcium, vitamin C, potassium, zinc, selenium, B vitamins, and probiotics.

One 100-gram serving of natto provides:^[10]

• Calories: 211
• Protein: 19 grams
• Fiber: 5.4 grams
• Fat: 11 grams
• Carbohydrates: 13 grams
• Vitamin C: 13 milligrams
• Iron: 8.6 milligrams
• Potassium: 729 milligrams
• Calcium: 217 milligrams

Takeaway

Nattokinase is an all-natural enzyme found in the traditional Japanese food natto. Nattokinase may provide many health benefits, including supporting heart health, lowering the risk of stroke, and improving sinus, gut, and brain health.

Before consuming natto or taking a nattokinase supplement, talk with your doctor and/or registered dietitian to see if nattokinase is right for you. Even when supplements are natural or herbal, they can interact with other medications or supplements you are taking. Always consult your healthcare provider before incorporating a new supplement into your wellness routine.

References:

1. Cardiovascular diseases. World Health Organization. Accessed March 18, 2024.
2. Chen H, McGowan EM, Ren N, et al.Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases. Biomark Insights. 2018;13.
3. Weng Y, Yao J, Sparks S, Wang KY.Nattokinase: An Oral Antithrombotic Agent for the Prevention of Cardiovascular Disease. Int J Mol Sci. 2017;18(3).
4. Şanlier N, Gökcen BB, Sezgin AC.Health benefits of fermented foods. Crit Rev Food Sci Nutr. 2019;59(3):506-527.
5. Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM.Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019;149(10):1742-1748.
6. Guazzelli Marques C, de Piano Ganen A, Zaccaro de Barros A, Thomatieli dos Santos RV, dos Santos Quaresma MVL.Weight loss probiotic supplementation effect in overweight and obesity subjects: A review. Clin Nutr. 2020;39(3):694-704.
7. Takabayashi T, Imoto Y, Sakashita M, et al.Nattokinase, profibrinolytic enzyme, effectively shrinks the nasal polyp tissue and decreases viscosity of mucus. Allergol Int. 2017;66(4):594-602.
8. Naik S, Katariya R, Shelke S, et al.Nattokinase prevents β-amyloid peptide (Aβ1-42) induced neuropsychiatric complications, neuroinflammation and BDNF signalling disruption in mice. Eur J Pharmacol. 2023;952.
9. Weng Y, Yao J, Sparks S, Wang KY.Nattokinase: An Oral Antithrombotic Agent for the Prevention of Cardiovascular Disease. Int J Mol Sci. 2017 Feb 28;18(3):523.
10. Afzaal M, Saeed F, Islam F, et al.Nutritional Health Perspective of Natto: A Critical Review. Biochem Res Int. 2022;2022.