Understanding Nattokinase and Intermittent Fasting
Nattokinase is a fibrinolytic enzyme derived from natto, a traditional Japanese food made from fermented soybeans. It works by helping to break down fibrin, a protein involved in blood clotting, and has been studied for its potential to support cardiovascular health by improving circulation and lowering blood pressure. Intermittent fasting (IF), a popular eating pattern, involves cycling between periods of eating and fasting to promote metabolic shifts, including fat burning and cellular repair (autophagy). The primary principle of a clean fast is to avoid consuming anything with calories that would trigger an insulin response.
How Nattokinase Works on an Empty Stomach
For nattokinase to work most effectively in its intended systemic role (e.g., breaking down fibrin in the bloodstream), it should be absorbed into the small intestine intact. If taken with food, this protein-degrading enzyme may get used to simply digest the protein from the meal, reducing its systemic benefits. Taking the supplement on an empty stomach ensures it passes through the stomach and is activated in the small intestine, leading to better absorption.
What Truly Breaks a Fast?
Strictly speaking, any consumption of calories can technically break a fast. The degree to which something breaks a fast, however, depends on your fasting goals.
- For metabolic and autophagy goals: The focus is on keeping insulin levels low. Supplements with zero calories and no additives that provoke an insulin response are generally safe. Pure nattokinase capsules typically fall into this category.
- For caloric restriction goals: Even a few calories might be a concern, but the negligible caloric content of a pure nattokinase capsule makes it largely insignificant.
How to Take Nattokinase While Fasting
To safely and effectively incorporate nattokinase into your fasting routine, consider these best practices:
- Read the Label Carefully: Always inspect the supplement's ingredients list. Avoid nattokinase products that come in gummy form, or contain added sugars, flavorings, or oils, as these will break your fast. Opt for pure capsules or tablets. Look for certifications from third-party testing organizations like NSF or USP to ensure product purity.
- Strategic Timing: For optimal systemic benefit, take your nattokinase supplement between meals during your fasting window, preferably at least one hour before eating. For those concerned about an upset stomach, some may choose to take it just before breaking their fast.
- Consult a Healthcare Provider: This is especially crucial for individuals on blood-thinning medications. Nattokinase has blood-thinning properties and could potentially increase the effects of medications like warfarin or aspirin, leading to excessive bleeding. A doctor can help determine a safe dosage and timing.
Nattokinase Supplements vs. Whole Food Natto
It is important to differentiate between taking a purified nattokinase supplement and eating the whole food, natto. While both are sources of the enzyme, there are significant differences relevant to fasting.
| Feature | Nattokinase Supplement (Capsule) | Whole Food Natto |
|---|---|---|
| Caloric Content | Generally zero calories. Designed to be fasting-friendly. | Contains calories, protein, and carbohydrates, which will break a fast. |
| Composition | Purified enzyme. Often acid-resistant to survive stomach digestion. | Whole fermented soybeans, rich in fiber, protein, and other nutrients. |
| Vitamin K2 Content | Purified nattokinase extracts typically contain no Vitamin K2, which is important for people on anticoagulant medications. | Rich source of Vitamin K2, which can interfere with certain blood thinners. |
| Absorption | Best absorbed on an empty stomach for systemic effects. | Absorbed with other nutrients, potentially reducing the enzyme's systemic availability. |
Potential Benefits and Risks of Nattokinase While Fasting
Benefits
- Enhanced Efficacy: Taking nattokinase on an empty stomach during a fast is often recommended for maximum systemic absorption and effectiveness, allowing it to work throughout the body rather than just as a digestive aid.
- Cardiovascular Support: Supports improved blood flow, potentially lowers blood pressure, and breaks down fibrin, which is important for people fasting for longevity.
- Anti-inflammatory Effects: Some research suggests potential anti-inflammatory benefits that may be active during the fasting state, complementing the body's natural anti-inflammatory processes.
Risks and Considerations
- Increased Bleeding Risk: For individuals on blood-thinning medications, the combined effect can increase the risk of excessive bleeding. This is a serious concern that requires medical supervision.
- Digestive Discomfort: Some people may experience mild digestive upset when taking supplements on an empty stomach. If this occurs, it may be best to take it during the eating window.
- Hidden Ingredients: In addition to sugars and oils, some supplements may contain excipients or additives that could technically break a fast, so vigilance in checking the label is necessary.
Conclusion: Navigating Nattokinase with Your Fast
For those adhering to a strict fasting protocol, pure nattokinase supplements (in capsule form without additives) are generally considered safe and will not break your fast. Taking it on an empty stomach can maximize the intended cardiovascular benefits by allowing the enzyme to circulate systemically rather than being used for protein digestion. However, it is essential to consult with a healthcare provider before incorporating nattokinase, particularly if you are on any medication, especially blood thinners. By choosing a high-quality supplement and timing it correctly, you can integrate nattokinase into your nutrition diet without compromising your fasting goals.
For more detailed information on nattokinase and its effects, you can refer to published studies, such as this review on its potential in preventing and treating cardiovascular diseases: Nattokinase: A Promising Alternative in Prevention and Treatment of Cardiovascular Diseases.
