Hermetica Superfood Encyclopedia
The Short Answer
Natto is a traditional Japanese fermented soybean product rich in nattokinase and vitamin K2 (menaquinone-7). Nattokinase primarily acts as a potent fibrinolytic enzyme, dissolving blood clots, while vitamin K2 is crucial for calcium metabolism and bone mineralization.
CategoryLegume
GroupFermented/Probiotic
Evidence LevelModerate
Primary KeywordNatto benefits
Synergy Pairings4
Natto — botanical close-up
Health Benefits
Supports gut health by promoting a balanced microbiome and improving digestion through its probiotic content.
Enhances cardiovascular health by reducing blood clot formation and improving arterial flexibility via nattokinase.
Strengthens bone density through its exceptionally high vitamin K2 (menaquinone-7) content.
Aids in metabolic function by contributing to the regulation of blood sugar levels.
Provides powerful antioxidant protection against oxidative stress with its bioactive compounds.
Modulates immune system function and offers anti-inflammatory effects
Origin & History
Natural habitat
Natto is a traditional Japanese superfood made by fermenting soybeans with Bacillus subtilis bacteria. Native to Japan, it has been consumed for centuries and is now globally recognized for its unique fermentation benefits. This probiotic-rich food thrives in controlled environments, enhancing its nutritional profile and bioavailability for functional health.
“Natto has been a staple in Japanese cuisine and longevity diets for centuries, traditionally consumed as a breakfast dish. Esteemed for its unique fermentation-based health benefits, it was revered for supporting cardiovascular health and gut balance. Its deep cultural roots underscore its significance as a traditional superfood.”Traditional Medicine
Scientific Research
Extensive research on Natto focuses on its probiotic and gut health benefits, particularly the role of Bacillus subtilis. Studies also highlight its significant cardiovascular and anti-clotting effects attributed to nattokinase, and its crucial role in bone health due to high vitamin K2 content. Human clinical trials support its efficacy in these areas, establishing Natto as a potent functional food.
Preparation & Dosage
Traditional preparation
Forms
Fermented whole soybeans, supplements.
Traditional Use
Eaten as a breakfast dish, typically mixed with soy sauce, mustard, and rice.
Modern Use
Blend into probiotic-rich smoothies or consume as a fermented supplement.
Dosage
40-50g) daily for optimal gut, cardiovascular, and metabolic support
Recommended dosage is 1 serving (.
Nutritional Profile
- Macronutrients: High-quality plant-based protein, dietary fiber
- Vitamins: Vitamin K2 (menaquinone-7)
- Minerals: Calcium, magnesium, iron
- Bioactives: Probiotics (Bacillus subtilis), nattokinase, isoflavones, polyamines (spermidine)
How It Works
Mechanism of Action
Nattokinase, a key enzyme in Natto, directly hydrolyzes fibrin, a protein involved in blood clot formation, and inactivates plasminogen activator inhibitor type 1 (PAI-1), thereby enhancing the body's natural fibrinolytic activity and reducing blood viscosity. Furthermore, Natto is an exceptional source of vitamin K2 (menaquinone-7), which activates critical proteins like osteocalcin and matrix Gla protein, essential for proper calcium utilization and bone mineralization, while preventing arterial calcification. Its probiotic Bacillus subtilis natto also supports gut microbiome balance and produces beneficial metabolites.
Clinical Evidence
Clinical research on Natto primarily comprises human observational studies, randomized controlled trials, and in vitro studies. These studies consistently demonstrate that nattokinase significantly reduces markers of thrombosis, such as fibrinogen and PAI-1, and can lower blood pressure in hypertensive individuals. Furthermore, supplementation with Natto-derived vitamin K2 (menaquinone-7) has been shown to improve bone mineral density and reduce the risk of fractures, especially in postmenopausal women. Its probiotic effects, largely due to Bacillus subtilis natto, support gut microbiome diversity and digestive health.
Safety & Interactions
Due to its potent fibrinolytic and anti-platelet effects from nattokinase, Natto may increase the risk of bleeding, especially in individuals taking anticoagulant medications like warfarin or antiplatelet drugs. Similarly, its high vitamin K2 content can interfere with the efficacy of warfarin, as vitamin K is essential for blood clotting factor synthesis. Individuals with bleeding disorders, those undergoing surgery, or pregnant/nursing women should consult a healthcare professional before consuming Natto or Natto-derived supplements. Mild gastrointestinal upset is possible for some individuals due to its strong flavor and texture.
Synergy Stack
Hermetica Formulation Heuristic
Microbiome modulator
Gut & Microbiome | Cardio & Circulation
Also Known As
Bacillus subtilis nattofermented soybeans
Frequently Asked Questions
What gives Natto its unique texture and smell?
Bacillus subtilis natto fermentation produces γ-polyglutamic acid (γ-PGA), which is responsible for Natto's characteristic sticky, slimy texture. The pungent aroma is also a result of the fermentation process, involving various volatile compounds produced by the bacteria.
How does Natto contribute to cardiovascular health?
Natto's primary contribution to cardiovascular health comes from nattokinase, an enzyme that directly dissolves fibrin, a key component of blood clots. It also enhances the body's natural clot-dissolving mechanisms and can help lower blood pressure and reduce blood viscosity, thus promoting healthier blood flow.
Why is Natto considered beneficial for bone health?
Natto is one of the richest dietary sources of vitamin K2, specifically menaquinone-7 (MK-7). Vitamin K2 activates proteins like osteocalcin, which incorporates calcium into bone matrix, and matrix Gla protein, which prevents calcium deposition in arteries, thereby supporting strong bones and arterial flexibility.
Can Natto be consumed by individuals on blood thinners?
Due to the presence of nattokinase, which has potent anticoagulant properties, and its high vitamin K2 content, which can counteract warfarin, individuals on blood-thinning medications should exercise caution and consult their doctor before consuming Natto. It can significantly interact with these medications and increase the risk of bleeding.
What is the main probiotic in Natto and its role?
The main probiotic in Natto is Bacillus subtilis natto. This beneficial bacterium ferments the soybeans, producing enzymes like nattokinase and enriching the food with vitamin K2. It also contributes to a balanced gut microbiome, aiding digestion and supporting overall gut health.
Is Natto safe to take during pregnancy and breastfeeding?
Natto is generally considered safe during pregnancy and breastfeeding in food amounts, as it is a traditional fermented soy product consumed in Japan for centuries. However, due to its high vitamin K2 content and nattokinase's blood-thinning properties, pregnant women should consult their healthcare provider before taking Natto supplements, especially if they have bleeding concerns or are on anticoagulant medications. Breastfeeding mothers can typically consume Natto as food without concern, but supplemental doses should be discussed with a healthcare professional.
What is the recommended daily dosage of Natto supplements and when should I take it?
Typical Natto supplement dosages range from 100–200 mg of nattokinase per day, though some formulations provide up to 2,000 FU (fibrinolytic units). For optimal absorption and consistency, Natto supplements are best taken with meals or as directed on the product label, and taking them at the same time daily supports better bioavailability of vitamin K2. It is important to start with lower doses and consult a healthcare provider to determine the appropriate dosage for your individual health needs and medication regimen.
How does Natto compare to other vitamin K2 sources for bone health and cardiovascular benefits?
Natto contains the highest concentration of vitamin K2 (menaquinone-7) of any food source, delivering approximately 100–200 mcg per serving, compared to 10–50 mcg in fermented cheeses or 1–2 mcg in other plant sources. Unlike cheese-based K2 sources, Natto also provides nattokinase, an enzyme that offers additional cardiovascular benefits through fibrinolytic activity, making it unique for dual bone and heart support. While other K2 sources like grass-fed dairy contribute to bone health, Natto is superior for those seeking combined cardiovascular and skeletal benefits in a single ingredient.
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