Natto extract: What It Is, Benefits, Dosage, and Sources

Natto extract, often synonymous with nattokinase, is an enzyme derived from natto, a traditional Japanese fermented soybean dish. The fermentation process, involving the bacterium Bacillus subtilis natto, breaks down the soybeans and produces this specific enzyme. While natto itself has been consumed for centuries in Japan, the isolated extract has gained attention more recently for its potential health applications, particularly concerning cardiovascular well-being. Understanding what natto extract is involves recognizing its origin in a staple food, its enzymatic nature, and the specific active compound that distinguishes it.

Nattokinase - Uses, Side Effects, and More

Nattokinase is the primary active component in natto extract. This proteolytic enzyme is known for its fibrinolytic activity, meaning it can break down fibrin, a protein involved in blood clot formation. This characteristic is central to most of the research and interest surrounding nattokinase supplements.

The use of nattokinase often centers on supporting cardiovascular health. Proponents suggest it may contribute to maintaining healthy blood circulation, blood pressure levels already within a normal range, and reducing the risk of unwanted clot formation. Unlike some anticoagulant medications, nattokinase is not typically described as a direct "blood thinner" in the same way, but rather as having fibrinolytic properties that could help manage existing fibrin in the blood.

When considering nattokinase, it's important to differentiate between consuming natto as a food and taking a concentrated extract. While natto contains nattokinase, the amount can vary, and other compounds in the food might influence its overall effect. The extract provides a standardized dose of the enzyme.

Potential side effects are generally mild, but because of its impact on blood clotting, the most significant concern revolves around increased bleeding risk, especially in individuals already on anticoagulant or antiplatelet medications. Other reported side effects are rare and can include gastrointestinal upset. Due to these considerations, consulting a healthcare professional before starting nattokinase supplementation is prudent, particularly for those with pre-existing medical conditions or those taking other medications.

Natto Extract, a Japanese Fermented Soybean Food, Directly...

Natto extract is directly tied to its source: natto, a fermented food. This connection is not merely incidental; the fermentation process is what creates the enzyme nattokinase. Bacillus subtilis natto bacteria are introduced to cooked soybeans, and as they proliferate, they break down the soybean proteins, releasing various compounds, including nattokinase.

The traditional preparation of natto involves soaking soybeans, steaming them, and then mixing them with the Bacillus subtilis natto culture. This mixture is then left to ferment at a controlled temperature and humidity. The result is a sticky, pungent food with a distinctive aroma and texture. The stickiness is due to poly-gamma-glutamic acid, another byproduct of the fermentation process.

When natto extract is produced for supplements, the nattokinase enzyme is isolated and concentrated from this fermented product. This allows for a more potent and standardized dose than what might be obtained from eating natto itself. The "direct" link implies that the extract is not a synthetic compound but rather a natural product of a specific biological process, harnessing a component of a food with a long history of consumption. This origin often appeals to individuals seeking more natural health support options. The extraction process aims to isolate the beneficial enzyme while minimizing other components that might contribute to natto's strong taste and smell, which some find unappealing.

Natto: A Medicinal and Edible Food with Health Function

Natto has long been considered a functional food in Japan, meaning it offers health benefits beyond basic nutrition. Its traditional consumption reflects an awareness of its positive effects, even if the underlying mechanisms weren't fully understood until modern scientific inquiry. Beyond nattokinase, natto is a source of several nutrients:

• Protein: Soybeans are a complete protein source.
• Fiber: Aids in digestive health.
• Vitamin K2 (MK-7): Crucial for bone health and proper calcium utilization, and distinct from the vitamin K1 found in leafy greens. The fermentation process significantly increases vitamin K2 content.
• Probiotics: The Bacillus subtilis natto bacteria itself can act as a probiotic, supporting gut health.
• Minerals: Including iron, magnesium, and zinc.

The "medicinal" aspect of natto, long acknowledged in traditional Japanese views, is now being explored through scientific research, particularly regarding its cardiovascular benefits. While nattokinase is the most studied component for this purpose, the synergistic effects of all the compounds in whole natto likely contribute to its overall health profile. For example, the high vitamin K2 content is beneficial for arterial health, complementing nattokinase's action on blood clots.

However, it's important to distinguish between the health effects of consuming whole natto and those of a concentrated natto extract. While both offer benefits, the specific dosage of nattokinase and the presence of other compounds differ. Those seeking targeted nattokinase effects often turn to supplements, while those valuing a broader nutritional profile and gut health benefits might prefer consuming the food.

Nattokinase: A Promising Alternative in Prevention and...

Nattokinase has garnered attention as a potential alternative or complementary agent in the management of certain cardiovascular conditions. Its mechanism of action, primarily its fibrinolytic activity, positions it as a subject of interest for conditions where excessive fibrin accumulation or impaired fibrinolysis plays a role.

Research has explored nattokinase's potential in:

• Fibrinolysis: Directly breaking down fibrin, which is the structural component of blood clots. This is considered its primary mode of action.
• Blood Pressure Management: Some studies suggest a modest effect on blood pressure in individuals with high blood pressure, though more extensive research is needed to confirm this.
• Platelet Aggregation: There's some evidence it might inhibit platelet aggregation, another factor in clot formation, though this effect is generally considered less pronounced than its fibrinolytic activity.
• Blood Viscosity: Potentially improving blood flow by reducing blood viscosity.

The term "alternative" is used cautiously, as nattokinase is not a substitute for prescribed medications, particularly for serious cardiovascular conditions. Instead, it's often discussed in the context of prevention or as an adjunctive therapy under medical supervision. The appeal lies in its natural origin and the potential for fewer side effects compared to some pharmaceutical anticoagulants, though this needs to be weighed against its own risks, especially for individuals already on blood-thinning medications.

The "promising" nature of nattokinase stems from preliminary studies and its established biological activity. However, much of the human research involves relatively small sample sizes or short durations, necessitating larger, long-term clinical trials to fully establish its efficacy and safety profile for widespread medical application. The scientific community continues to investigate its full potential and optimal applications.

Nattokinase for What Is Natto Extract

When discussing "what is natto extract," it's almost impossible to do so without immediately focusing on nattokinase. Nattokinase is the key active ingredient that defines natto extract for most therapeutic purposes. Without nattokinase, natto extract would largely be a less specific soybean derivative.

The enzyme's uniqueness lies in its ability to degrade fibrin directly. While the body has its own fibrinolytic system (involving plasmin), nattokinase offers an external enzymatic pathway. This makes it a subject of considerable scientific interest for its potential to support the body's natural processes in maintaining healthy blood flow.

Understanding nattokinase in the context of natto extract means recognizing that supplements are designed to deliver a standardized amount of this enzyme. The activity of nattokinase is typically measured in Fibrinolytic Units (FU). This standardization is crucial because the amount of nattokinase in whole natto can vary significantly depending on the fermentation conditions and specific Bacillus subtilis strain used. Supplements aim to provide a consistent and measurable dose of the enzyme's activity.

For individuals interested in the specific cardiovascular benefits attributed to natto, it is the nattokinase content that is typically sought after. While the whole food offers a spectrum of nutrients, the extract isolates and concentrates the enzyme responsible for the most compelling research findings related to blood clot management and circulation.

Health Benefits of Nattokinase

The primary health benefits attributed to nattokinase revolve around its potential impact on the circulatory system. These benefits are largely derived from its fibrinolytic activity.

1. Cardiovascular Health Support:

• Fibrinolysis (Clot Breakdown): Nattokinase's most recognized benefit is its ability to directly break down fibrin, which is a protein that forms the meshwork of blood clots. By helping to degrade existing fibrin, it may contribute to maintaining healthy blood flow and reducing the risk of unwanted clot formation. This is particularly relevant for individuals concerned about conditions related to impaired circulation.
• Blood Pressure Management: Some studies have indicated that nattokinase may help maintain blood pressure levels already within a normal range. The mechanism is thought to involve its ability to inhibit angiotensin-converting enzyme (ACE), similar to some blood pressure medications, though its effect is generally considered milder.
• Improved Blood Flow: By potentially reducing the components that contribute to blood viscosity, such as excess fibrin, nattokinase may help improve overall blood circulation.

2. Anti-inflammatory Properties (indirect):

While not its primary action, some research suggests nattokinase may have indirect anti-inflammatory effects. By reducing factors that contribute to tissue damage or impaired circulation, it might indirectly support a healthy inflammatory response.

3. Potential for Neurological Health:

Due to its impact on blood flow and fibrinolysis, there's emerging interest in nattokinase's potential role in neurological conditions where impaired circulation or excessive fibrin deposition might be a factor. However, this area requires much more research.

4. Bone Health (indirect, via Vitamin K2):

While nattokinase itself doesn't directly impact bone health, its source, natto, is an excellent source of Vitamin K2 (specifically MK-7). Vitamin K2 is crucial for directing calcium to the bones and away from arteries, thus supporting both bone density and arterial health. While nattokinase extracts are primarily focused on the enzyme, some formulations may retain other natto components or be consumed alongside K2 supplements.

It's crucial to reiterate that while these benefits are promising, nattokinase supplements should not replace conventional medical treatments for cardiovascular diseases. Their role is typically seen as supportive or complementary.

Natto Extract Dosage and Sources

Understanding appropriate dosage and reliable sources is key for anyone considering natto extract.

Dosage:

Nattokinase dosage is typically measured in Fibrinolytic Units (FU), reflecting its enzymatic activity rather than just its weight. Most studies and supplement recommendations suggest a daily dose ranging from 100 mg to 200 mg, corresponding to approximately 2,000 FU to 4,000 FU.

• Standard Daily Dose: Many supplements provide 2,000 FU per capsule, taken once or twice daily.
• Higher Doses: Some research has explored higher doses (e.g., 6,000 FU or more) for specific applications, but these should only be considered under strict medical supervision.
• Timing: Nattokinase is often recommended to be taken on an empty stomach or between meals to optimize absorption and activity, though specific product instructions should always be followed.

It's important to start with a lower dose if new to the supplement and gradually increase if needed and tolerated, always in consultation with a healthcare provider. Individual responses can vary.

Sources:

The two primary sources of nattokinase are the food itself and dietary supplements.

1. Whole Natto (Food):

* Description: Traditional Japanese fermented soybeans.

* Pros: Provides a wide array of nutrients (protein, fiber, vitamin K2, probiotics), authentic cultural experience.

* Cons: Strong, distinctive taste and smell that many find off-putting; variable nattokinase content; challenging to consume consistently for those not accustomed to it.

* Availability: Found in Asian markets, some health food stores, or can be made at home.

1. Natto Extract Supplements:

* Description: Concentrated nattokinase enzyme isolated from natto, typically in capsule or tablet form.

* Pros: Odorless and tasteless; standardized FU dosage for consistent intake; convenient; often formulated to be free of Vitamin K2 for individuals who need to avoid it (though some formulations may retain it).

* Cons: Lacks the full nutritional spectrum of whole natto; requires careful selection of reputable brands.

* Availability: Widely available online, in health food stores, and pharmacies.

When choosing a supplement, look for:

• FU Rating: Ensure the product clearly states the Fibrinolytic Units per serving.
• Third-Party Testing: Products tested by independent labs for purity and potency offer greater assurance.
• "K2-Free" (if desired): If you are on anticoagulant medication like warfarin, a K2-free nattokinase extract is essential to avoid interference with medication. Always check the label.

Comparative Overview: Whole Natto vs. Natto Extract Supplements

FAQ

Who should not eat natto?

Individuals who should generally avoid or be cautious with natto include:

• People on Warfarin (Coumadin) or other Vitamin K antagonists: Natto is very high in Vitamin K2, which can counteract the effects of these anticoagulant medications, potentially reducing their effectiveness and increasing the risk of blood clots.
• People with a Soy Allergy: As natto is made from soybeans, those with a soy allergy should avoid it.
• People with a History of Bleeding Disorders: While nattokinase is naturally present in natto, the overall effect of the food might be less potent than supplements, but caution is still advised.
• Pregnant or Breastfeeding Individuals: There is insufficient research on the safety of high natto consumption or nattokinase supplements during pregnancy and lactation.
• Individuals Undergoing Surgery: Due to its potential impact on blood clotting, it's generally recommended to discontinue natto consumption (and especially nattokinase supplements) at least two weeks before any scheduled surgery.

What are the negative side effects of nattokinase?

The most significant negative side effect of nattokinase relates to its primary action:

• Increased Bleeding Risk: Because nattokinase can break down fibrin and potentially inhibit platelet aggregation, it may increase the risk of bleeding or bruising, especially when taken in high doses or concurrently with other medications that affect blood clotting (e.g., warfarin, aspirin, NSAIDs, other blood thinners).
• Gastrointestinal Upset: Less commonly, some individuals may experience mild stomach upset, nausea, or diarrhea.
• Allergic Reactions: Though rare, allergic reactions are possible, particularly in individuals with soy allergies, as the enzyme is derived from soybeans.
• Hypotension (Low Blood Pressure): In some cases, especially in individuals already prone to low blood pressure or taking blood pressure-lowering medications, nattokinase might contribute to a further drop in blood pressure.

It is crucial to discuss nattokinase with a healthcare provider before starting supplementation, particularly if you have any pre-existing health conditions or are taking other medications.

What does natto do to the body?

Natto, as a whole food, offers several potential benefits to the body:

• Supports Cardiovascular Health: The nattokinase enzyme helps break down fibrin, potentially aiding in maintaining healthy blood circulation and blood pressure levels already within a normal range.
• Promotes Bone Health: Natto is one of the richest dietary sources of Vitamin K2 (MK-7), which is vital for directing calcium to bones and preventing its accumulation in arteries, thereby supporting bone density and arterial flexibility.
• Aids Digestion and Gut Health: As a fermented food, natto contains beneficial probiotic bacteria (Bacillus subtilis natto) that can help balance gut flora, improve digestion, and potentially boost immune function.
• Provides Essential Nutrients: It's a good source of plant-based protein, dietary fiber, iron, magnesium, zinc, and other vitamins and minerals, contributing to overall nutritional well-being.
• May Have Anti-inflammatory Effects: The various compounds in natto, including antioxidants and probiotics, may contribute to reducing systemic inflammation.

In essence, natto offers a synergistic blend of nutrients and bioactive compounds that contribute to various aspects of health, with a particular emphasis on cardiovascular and bone health due to its unique fermentation byproducts.

Conclusion

Natto extract, primarily valued for its nattokinase enzyme, stands as a notable example of how traditional foods can offer concentrated health benefits. Its core function revolves around its potential to support cardiovascular health through fibrinolysis, offering a natural approach to maintaining healthy blood circulation. While the whole food, natto, provides a broader spectrum of nutrients including vital Vitamin K2 and probiotics, the extract offers a standardized, convenient, and often K2-free option for those specifically seeking the enzyme's targeted effects.

For curious readers seeking trustworthy information, understanding natto extract means appreciating its origin, its primary active compound, and the distinction between the whole food and the concentrated supplement. It's most relevant for individuals interested in natural ways to support their circulatory system. However, its interactions with medications, especially anticoagulants, necessitate a cautious approach and consultation with a healthcare professional before incorporating it into a health regimen. As with any supplement, quality, appropriate dosage, and individual health circumstances are crucial considerations for safe and effective use.