The Core Difference: Food vs. Enzyme
The most important point to clarify is that natto and nattokinase are not the same. Natto is the food itself, consisting of fermented soybeans with a distinct flavor, aroma, and sticky texture. Nattokinase, on the other hand, is a single, potent enzyme produced by the bacterium Bacillus subtilis natto during the fermentation of soybeans into natto. In simple terms, nattokinase is a key bioactive component of natto, but it is not the entire food.
How Nattokinase is Produced
The production of nattokinase is a natural byproduct of the fermentation process that creates natto. Here's how it works:
- Preparation: Soybeans are first soaked and cooked until they are soft.
- Inoculation: The cooked soybeans are then inoculated with the specific bacterial strain, Bacillus subtilis natto.
- Fermentation: The beans are incubated at a controlled temperature, typically around 40°C, for about 24 hours.
- Enzyme Creation: During this fermentation, the bacteria multiply and produce a stringy, viscous substance that coats the beans. This substance is where the enzyme nattokinase is found.
Nattokinase can then be extracted and purified from the sticky portion of the natto to be sold as a dietary supplement, often in capsule form.
Natto: A Nutrient-Dense Whole Food
Consuming whole natto provides a holistic range of nutrients and benefits beyond just the nattokinase enzyme. It's a rich source of:
- Protein: A great source of complete, plant-based protein.
- Fiber: Essential for healthy digestion.
- Probiotics: Contains live Bacillus subtilis cultures, which contribute to gut health.
- Vitamins: Especially rich in vitamin K2 (as menaquinone-7), which supports bone density and heart health by helping to regulate calcium.
- Antioxidants: Fermentation increases the antioxidant content of the soybeans.
Nattokinase Supplements: Concentrated and Targeted
For those who dislike the unique taste and texture of natto, or who require a specific dosage, nattokinase supplements offer a practical alternative. These supplements provide a concentrated dose of the enzyme, often measured in fibrinolytic units (FU), which quantify its clot-dissolving activity. A key advantage of supplements is the ability to remove vitamin K2 during the purification process. This is particularly important for individuals on blood-thinning medication like warfarin, as vitamin K2 can counteract the drug's effects.
Choosing Between Natto and Nattokinase
The choice between eating natto and taking a nattokinase supplement depends on your health goals and personal preferences. Here is a comparison to help you decide:
| Feature | Natto (Whole Food) | Nattokinase (Supplement) |
|---|---|---|
| Form | Fermented soybeans | Purified enzyme (capsule, tablet) |
| Nutritional Profile | Complete nutrition: protein, fiber, probiotics, vitamin K2, antioxidants | Concentrated dose of the nattokinase enzyme only (sometimes combined with other ingredients) |
| Taste & Aroma | Strong, pungent, and slimy; an acquired taste | Tasteless; avoids the sensory experience of natto |
| Vitamin K2 | Rich source of vitamin K2 | Often vitamin K2-free to prevent interference with medication |
| Primary Purpose | General wellness, gut health, and cardiovascular support | Targeted support for cardiovascular health and blood flow |
| Key Precaution | High vitamin K2 content can interfere with blood thinners like warfarin | Should not be taken with blood thinners without a doctor's supervision |
Safety Considerations for Both
While generally considered safe for most healthy people, both natto and nattokinase require caution, particularly regarding their effects on blood clotting. Individuals on blood-thinning medications (anticoagulants), pregnant women, and those with a history of bleeding disorders should consult a healthcare provider before consuming either. As noted, natto contains high levels of vitamin K2, which can reduce the effectiveness of warfarin, while nattokinase supplements can have an additive effect with blood thinners, increasing the risk of bleeding. Some individuals with soy allergies may also have a reaction to natto or nattokinase.
Conclusion: The Bottom Line on Natto and Nattokinase
In summary, natto is a traditional fermented food, while nattokinase is a specific enzyme derived from it. They are related, but offer distinct nutritional and therapeutic profiles. Natto provides a broad spectrum of nutrients and probiotics in a whole-food form, while nattokinase supplements offer a concentrated, targeted approach to cardiovascular support, particularly for those who do not tolerate the food's taste or need to avoid vitamin K2. Ultimately, the choice depends on your specific health goals and personal preferences. Regardless of your choice, it is crucial to consult a healthcare professional, especially if you are on medication, to ensure safe and effective use.
For more in-depth scientific information on the effects of nattokinase, one can consult studies such as the one published in the International Journal of Molecular Sciences.
