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

Soy natto extract, often referred to by its key active enzyme, nattokinase, originates from natto, a traditional Japanese fermented soybean dish. Natto is created by soaking whole soybeans, steaming them, and then fermenting them with a specific bacterium, Bacillus subtilis natto. This fermentation process is what gives natto its characteristic sticky texture, pungent aroma, and the creation of nattokinase. Essentially, soy natto extract is a concentrated form of the beneficial compounds found in natto, primarily nattokinase, isolated for supplementation.

The primary interest in soy natto extract centers around nattokinase, a fibrinolytic enzyme. This means it has the ability to break down fibrin, a protein involved in blood clotting. For centuries, natto has been a dietary staple in Japan, consumed for its perceived health benefits. Modern research has focused on understanding these benefits, particularly those attributed to nattokinase.

Nattokinase: Uses, Side Effects, and More

Nattokinase, the enzyme derived from fermented natto, has been studied for its potential effects on cardiovascular health. Its primary mechanism of action involves its fibrinolytic activity, which suggests a role in maintaining healthy blood flow.

One of the main areas of interest for nattokinase is its potential to support circulation. Fibrin is a crucial component in the formation of blood clots. While essential for wound healing, excessive or inappropriate fibrin formation can contribute to circulatory issues. Nattokinase is thought to help by directly degrading fibrin and by enhancing the body's natural fibrinolytic activity. This dual action may contribute to its perceived benefits in supporting cardiovascular function.

Beyond its direct effects on fibrin, some research suggests nattokinase may also influence other factors related to blood pressure regulation. For instance, it has been explored for its potential to inhibit angiotensin-converting enzyme (ACE), an enzyme involved in constricting blood vessels. By potentially affecting ACE activity, nattokinase might contribute to maintaining healthy blood pressure levels already within a normal range.

When considering nattokinase, it's important to understand that while it is derived from a food source, it acts as an enzyme with specific physiological effects. This means that like other enzyme-based supplements, it carries considerations for use.

Potential Side Effects:

Generally, nattokinase is considered well-tolerated by many individuals. However, because of its effects on blood clotting, there are specific considerations:

• Increased Bleeding Risk: The most significant concern is its potential to increase the risk of bleeding, especially in individuals taking anticoagulant (blood-thinning) medications like warfarin, or antiplatelet drugs like aspirin. Combining nattokinase with these medications could theoretically amplify their effects, leading to an elevated risk of bruising, nosebleeds, or more serious bleeding.
• Hypotension (Low Blood Pressure): For individuals already prone to low blood pressure or taking blood pressure-lowering medications, nattokinase might, in some cases, contribute to a further decrease in blood pressure.
• Allergic Reactions: As it is derived from soybeans, individuals with soy allergies should avoid nattokinase. Symptoms could include hives, swelling, or difficulty breathing.
• Gastrointestinal Upset: Some individuals might experience mild digestive issues such as nausea or stomach discomfort.

Practical Implications and Edge Cases:

• Surgery: Due to its potential impact on blood clotting, it is generally recommended to discontinue nattokinase at least two weeks before any scheduled surgery or dental procedure.
• Pregnancy and Breastfeeding: There is insufficient research on the safety of nattokinase during pregnancy and breastfeeding. Therefore, it is advisable to avoid its use during these periods.
• Underlying Health Conditions: Individuals with bleeding disorders, a history of hemorrhagic stroke, or very low blood pressure should exercise caution and consult a healthcare professional before considering nattokinase.

Understanding these potential effects and interactions is crucial for anyone considering a nattokinase supplement. It underscores the importance of discussing any new supplement with a healthcare provider, especially if you have pre-existing conditions or are on other medications.

Natto: A Medicinal and Edible Food with Health Function

Natto itself is more than just the source of nattokinase; it is a complex fermented food with a long history in Japanese cuisine and traditional medicine. Its "medicinal" aspect arises from a combination of its unique nutritional profile and the bioactive compounds created during fermentation.

As a fermented food, natto is rich in probiotics, beneficial bacteria that can support gut health. A healthy gut microbiome is increasingly recognized for its widespread impact on overall well-being, influencing everything from digestion and nutrient absorption to immune function and even mood. The Bacillus subtilis natto bacteria specifically contribute to this probiotic effect.

Beyond probiotics, natto is a nutritional powerhouse. It's an excellent source of protein, essential for muscle repair and growth, and dietary fiber, which aids digestion and can help regulate blood sugar levels. It also provides a range of vitamins and minerals. Notably, natto is one of the richest plant-based sources of vitamin K2 (menaquinone-7). Vitamin K2 plays a crucial role in bone health by directing calcium to bones and teeth, and away from arteries, where it can contribute to hardening. This dual benefit for bone and arterial health is a significant aspect of natto's nutritional value.

The fermentation process also enhances the bioavailability of certain nutrients, making them easier for the body to absorb. For example, the fermentation of soybeans into natto reduces anti-nutrients like phytic acid, which can otherwise bind to minerals and hinder their absorption.

Comparison: Natto (Food) vs. Soy Natto Extract (Supplement)

The key takeaway from this comparison is that while soy natto extract focuses on the potent effects of nattokinase, consuming natto as a food provides a broader spectrum of nutritional benefits and synergistic compounds. The choice between the two often depends on individual goals, dietary preferences, and tolerance for natto's unique characteristics.

Natto: Nutrients, Benefits, and More

Delving deeper into the nutritional composition of natto reveals why it is considered a functional food with diverse health implications. Beyond nattokinase and vitamin K2, natto offers a comprehensive nutrient profile that contributes to its perceived benefits.

Key Nutrients in Natto:

• Protein: As a soybean product, natto is an excellent source of plant-based protein, providing all nine essential amino acids. This makes it a valuable food for vegetarians and vegans.
• Dietary Fiber: High fiber content supports digestive regularity, helps manage blood sugar levels, and contributes to satiety.
• Vitamin K2 (Menaquinone-7): This specific form of vitamin K is crucial for bone health by activating osteocalcin, a protein that integrates calcium into bone matrix. It also activates matrix Gla protein (MGP), which helps prevent calcium from depositing in soft tissues like arteries.
• Probiotics: The Bacillus subtilis natto bacteria contribute to a healthy gut microbiome, which can influence immune function, nutrient absorption, and potentially mood.
• Manganese: Important for bone formation, metabolism, and antioxidant defense.
• Iron: Essential for oxygen transport in the blood and energy production.
• Copper: Involved in iron metabolism, energy production, and nerve function.
• Magnesium: Plays a role in over 300 enzymatic reactions, including muscle and nerve function, blood glucose control, and blood pressure regulation.
• Calcium: Fundamental for bone and tooth structure, nerve transmission, and muscle function.
• Vitamin C: An antioxidant that supports immune function and collagen synthesis.

Broader Benefits of Natto Consumption:

• Bone Health: The high vitamin K2 content is a significant factor in natto's potential to support bone density and reduce fracture risk, particularly in postmenopausal women.
• Cardiovascular Health: In addition to nattokinase's fibrinolytic effects, the fiber, vitamin K2, and other compounds in natto may collectively contribute to maintaining healthy cholesterol levels and supporting arterial flexibility.
• Digestive Health: The probiotics and fiber work together to promote a balanced gut flora, aid digestion, and potentially alleviate constipation.
• Immune System Support: A healthy gut microbiome, fostered by probiotics, is linked to a robust immune system.
• Blood Sugar Regulation: The fiber and protein content can help slow down glucose absorption, contributing to more stable blood sugar levels.

It's important to remember that these benefits are associated with regular consumption of natto as part of a balanced diet. While individual nutrients like nattokinase and vitamin K2 can be isolated, the overall health impact of a whole food like natto often stems from the synergistic action of its many components.

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

When we talk about "natto extract" in a focused context, especially in scientific literature, it often refers specifically to the isolation and study of nattokinase. The direct impact of this extract is primarily observed in its interaction with the body's clotting mechanisms.

The enzyme nattokinase directly degrades fibrin, the protein that forms the meshwork of blood clots. This action is distinct from other blood-thinning agents like warfarin, which interfere with vitamin K-dependent clotting factors. Nattokinase works by directly breaking down existing fibrin and also by enhancing the body's natural production of plasmin, another enzyme responsible for fibrin degradation. This dual action makes it a subject of considerable research interest for its potential role in supporting healthy blood flow.

Consider a scenario where blood flow is restricted due to the presence of small, unwanted fibrin deposits. Nattokinase, when absorbed into the bloodstream, theoretically could help to break down these deposits, thereby improving circulation. This is the core hypothesis driving much of the research into nattokinase's cardiovascular benefits.

Trade-offs and Edge Cases for Direct Action:

• Specificity: While its direct fibrinolytic action is appealing, nattokinase is not a substitute for prescribed anticoagulant therapy. Its effects, though significant, may differ in magnitude and mechanism from pharmaceutical drugs.
• Bioavailability: The effectiveness of nattokinase depends on its absorption into the bloodstream in an active form. Most supplements are designed with enteric coatings to protect the enzyme from stomach acid, ensuring it reaches the intestines for absorption.
• Individual Variability: The response to nattokinase can vary among individuals based on factors like genetics, diet, existing health conditions, and concomitant medication use.
• Lack of Standardization: While many supplements specify Fibrinolytic Units (FU) to indicate potency, the overall quality and consistency across different brands can vary, making direct comparisons challenging.

The direct action of nattokinase on fibrin is a key reason for its popularity as a supplement. However, understanding that this is a specific enzymatic action, not a broad physiological shift, helps to frame its potential utility appropriately.

Natto Extract Aids in Lowering Blood Pressure

One of the significant areas of research for soy natto extract, specifically nattokinase, is its potential role in supporting healthy blood pressure. High blood pressure (hypertension) is a major risk factor for various cardiovascular diseases.

The proposed mechanisms by which nattokinase might influence blood pressure include:

1. ACE Inhibition: Angiotensin-converting enzyme (ACE) plays a crucial role in regulating blood pressure. ACE converts angiotensin I to angiotensin II, a powerful vasoconstrictor (a substance that narrows blood vessels). By inhibiting ACE, nattokinase could potentially lead to less angiotensin II, resulting in vasodilation (widening of blood vessels) and a subsequent reduction in blood pressure. This mechanism is similar to a class of prescription medications known as ACE inhibitors.
2. Fibrinolysis: While its primary role is in breaking down clots, improved blood flow due to fibrin degradation might also indirectly contribute to better blood pressure regulation. By reducing potential blockages or improving the overall fluidity of blood, it could lessen the strain on the cardiovascular system.

Several human studies have investigated the effect of nattokinase on blood pressure. Some research has shown a modest but statistically significant reduction in both systolic and diastolic blood pressure in individuals with pre-hypertension or mild hypertension. For example, a randomized, double-blind, placebo-controlled study might observe a decrease in blood pressure readings after a period of nattokinase supplementation compared to a placebo group.

Concrete Example:

Imagine an individual diagnosed with "pre-hypertension," meaning their blood pressure readings are consistently elevated but not yet at the level for a hypertension diagnosis. They might be looking for dietary or supplemental strategies to help manage these levels. Nattokinase could be considered as part of a broader lifestyle approach, alongside diet and exercise, to help maintain blood pressure within a healthy range.

Trade-offs and Caveats:

• Not a Replacement for Medication: It is critical to emphasize that nattokinase should not be used as a substitute for prescribed blood pressure medications. Individuals with diagnosed hypertension should continue their prescribed treatments and consult their doctor before adding any new supplements.
• Magnitude of Effect: While studies have shown positive trends, the blood pressure-lowering effect of nattokinase is generally considered modest compared to pharmaceutical interventions.
• Individual Response: As with all supplements, individual responses can vary. What works for one person may not work for another.
• Long-Term Studies: While short-term studies show promise, more extensive long-term research is needed to fully understand the sustained effects and safety profile of nattokinase for blood pressure management.

The potential for natto extract to aid in lowering blood pressure is an exciting area, but it must be approached with realistic expectations and under the guidance of a healthcare professional, especially for individuals already managing blood pressure issues.

Natto Benefits, Nutrition, Uses, and How to Make

Natto, as a whole food, offers a comprehensive array of benefits stemming from its unique nutritional profile and the fermentation process. Understanding its traditional uses and even how it's made provides context for its modern-day extract.

Natto's Nutritional Profile (per 100g cooked natto, approximate):

Note: Vitamin K2 content can vary significantly based on fermentation and specific strains of bacteria.

Traditional Uses:

In Japan, natto is a common breakfast food, often served over rice with soy sauce, mustard, and sometimes a raw egg yolk. It's also incorporated into various dishes, from soups to sushi rolls. Its strong flavor and sticky texture are defining characteristics. Historically, it has been consumed for its perceived digestive benefits and to promote general vitality.

Making Natto at Home:

While readily available in Japanese grocery stores, natto can also be made at home, though it requires specific conditions and a starter culture.

1. Soak Soybeans: Dried soybeans are soaked in water for 12-18 hours until plump.
2. Cook Soybeans: The soaked soybeans are then pressure-cooked or steamed until very soft. This can take several hours.
3. Inoculate: Once cooled to around 100-110°F (38-43°C), the cooked soybeans are mixed with a small amount of Bacillus subtilis natto starter culture. This culture is essential for proper fermentation.
4. Ferment: The inoculated soybeans are then placed in a shallow tray and fermented in a warm, humid environment (e.g., a dehydrator, oven with pilot light, or yogurt maker) for 18-24 hours. The ideal temperature is typically around 100-105°F (38-40°C). During this time, the bacteria multiply, creating the characteristic sticky strands (poly-gamma-glutamic acid) and producing nattokinase.
5. Mature/Chill: After fermentation, the natto is typically chilled in the refrigerator for at least 24 hours. This allows the flavors to mellow and the stickiness to fully develop.

Making natto at home offers control over ingredients and freshness, but it requires attention to sanitation and temperature to ensure successful and safe fermentation.

Sources of Soy Natto Extract and Nattokinase:

For those who prefer not to consume natto as a food or who seek a concentrated dose of nattokinase, supplements are the primary source.

• Capsules/Tablets: These are the most common forms, often enteric-coated to protect the enzyme from stomach acid.
• Powders: Less common, but available for those who prefer to mix it into drinks or food.
• Standardization: Reputable supplements will specify the potency in Fibrinolytic Units (FU), indicating the enzyme's activity. A common dosage range is 100-200 mg, providing 2,000-4,000 FU per day.

When choosing a supplement, look for brands that provide third-party testing for purity and potency, and ensure the product is free from unnecessary fillers or allergens, especially if you have sensitivities.

FAQ

Why don't doctors prescribe nattokinase?

Doctors typically do not prescribe nattokinase because it is classified as a dietary supplement, not a pharmaceutical drug. Prescription medications undergo rigorous testing and approval processes by regulatory bodies (like the FDA in the US) to establish their efficacy, safety, and precise dosage for specific medical conditions. While nattokinase has been studied for its potential health benefits, it has not gone through the extensive clinical trials required for drug approval. Furthermore, doctors usually prefer to prescribe medications with well-defined pharmacokinetics, predictable effects, and established safety profiles, especially for serious conditions like blood clotting disorders, where precise control is critical.

Is natto good or bad for you?

For most people, natto is considered very good for you. It is a nutrient-dense fermented food offering a unique combination of protein, fiber, probiotics, and high levels of vitamin K2. These components contribute to potential benefits for gut health, bone density, and cardiovascular function. However, it can be "bad" or unsuitable for certain individuals. Those with a soy allergy should avoid it. Also, because of its high vitamin K content and nattokinase activity, individuals on anticoagulant medications (like warfarin) need to be cautious. The vitamin K in natto can interfere with warfarin's action, while nattokinase could potentially increase bleeding risk. In such cases, professional medical advice is essential.

Who should not take natto?

Individuals who should generally avoid or exercise extreme caution with natto (and soy natto extract/nattokinase supplements) include:

• Individuals with a Soy Allergy: Natto is made from soybeans and will trigger allergic reactions in those sensitive to soy.
• People on Anticoagulant Medications (Blood Thinners): This includes drugs like warfarin (Coumadin). The high vitamin K2 content in natto can counteract the effects of warfarin. Nattokinase, with its fibrinolytic activity, could also increase the risk of bleeding when combined with these medications.
• Individuals with Bleeding Disorders: Conditions like hemophilia or other clotting disorders could be exacerbated.
• Those Undergoing Surgery: It's generally recommended to discontinue natto or nattokinase supplements at least two weeks before any surgical procedure to minimize bleeding risk.
• Pregnant or Breastfeeding Individuals: There is insufficient research on the safety of nattokinase in these populations, so avoidance is typically advised.
• Individuals with Very Low Blood Pressure: Nattokinase might contribute to a further decrease in blood pressure, potentially leading to symptoms like dizziness.

Always consult a healthcare professional before incorporating natto or its extracts into your diet, especially if you have underlying health conditions or are taking medications.

Conclusion

Soy natto extract, primarily valued for its nattokinase content, represents a concentrated form of beneficial compounds found in the traditional Japanese fermented food, natto. While natto itself offers a broad spectrum of nutritional advantages, including probiotics and significant vitamin K2, the extract focuses on the fibrinolytic enzyme nattokinase, which has shown promise in supporting cardiovascular health, particularly in maintaining healthy blood flow and potentially aiding in blood pressure regulation.

For curious readers seeking clearer information, understanding the distinction between the whole food and its extract is crucial. Natto provides a holistic dietary approach, while the extract offers a targeted supplemental strategy. Both carry considerations, particularly regarding potential interactions with medications and specific health conditions. Anyone considering soy natto extract or increased natto consumption should consult with a healthcare professional to ensure it aligns with their individual health needs and circumstances.