The search for natural ways to bolster bone strength and reduce the risk of osteoporosis is ongoing, leading many to investigate the properties of nattokinase. Derived from natto, a traditional Japanese food of fermented soybeans, nattokinase is primarily celebrated for its cardiovascular benefits. However, the link to bone health is not as direct as often perceived; instead, it is primarily tied to another potent compound found in natto: Vitamin K2. This article clarifies the distinct roles of nattokinase and Vitamin K2 in maintaining skeletal integrity.
The Function of Nattokinase: A Focus on Cardiovascular Health
Nattokinase is an enzyme that acts as a natural blood thinner. Its primary function is to break down fibrin, a protein that is integral to blood clot formation. By promoting healthy blood flow and dissolving existing clots, nattokinase has earned a reputation as a powerful agent for cardiovascular support. Numerous studies have highlighted its efficacy in this area, showing its potential to reduce blood pressure and inhibit the progression of atherosclerosis. It is crucial to understand that this enzymatic activity has not been directly linked to bone metabolism or density in scientific literature. The mistake of attributing bone benefits to the enzyme itself stems from its association with the whole food, natto.
The True Bone Champion: Vitamin K2 (Menaquinone-7)
Natto is an exceptionally rich source of Vitamin K2, particularly the long-chain menaquinone-7 (MK-7) isoform. This is the key player in natto's bone-building prowess. Vitamin K2 plays a vital role in calcium metabolism, ensuring that calcium is deposited correctly into the bone matrix and not in soft tissues like arteries.
How Vitamin K2 Supports Bone Health
- Activation of Osteocalcin: Vitamin K2 is essential for activating osteocalcin, a protein produced by osteoblasts (bone-building cells). Once activated, osteocalcin binds calcium to the bone matrix, a process known as bone mineralization. Without adequate Vitamin K2, osteocalcin remains inactive and unable to effectively incorporate calcium into bones.
- Regulation of Bone Turnover: Evidence suggests that Vitamin K2 may help regulate the balance between bone formation (by osteoblasts) and bone resorption (by osteoclasts), particularly in postmenopausal women.
- Reduces Fracture Risk: Multiple studies, particularly from Japan where natto consumption is higher, have shown a strong inverse association between natto intake and the risk of osteoporotic fractures. One large cohort study demonstrated that postmenopausal women eating natto daily had a significantly lower risk of fractures.
Nattokinase Supplements vs. Natto: A Key Difference
For those seeking the bone benefits of Vitamin K2, a critical distinction must be made between consuming the whole food, natto, and taking a nattokinase-only supplement. Standard nattokinase supplements often remove the Vitamin K2 to avoid contraindications with anticoagulant medications. Therefore, a supplement advertised solely for its nattokinase content will not provide the bone-supporting Vitamin K2 found in the original fermented food. This is why many dual-purpose supplements include both nattokinase and Vitamin K2 separately. For the most comprehensive natural source of both, consuming natto itself is the most direct method.
A Comparison of Nattokinase and Vitamin K2
| Feature | Nattokinase | Vitamin K2 (MK-7) |
|---|---|---|
| Primary Role | Cardiovascular health (fibrinolysis) | Bone mineralization and calcium regulation |
| Source | Enzyme isolated from fermented soybeans (natto) | Produced by bacteria during fermentation of natto |
| Direct Bone Benefit | No direct evidence in standard research | Essential for activating bone-building proteins |
| Found In | Natto, isolated supplements | Natto, hard cheeses, egg yolks, animal fats |
| Drug Interaction | Can interact with blood-thinning medications | Can interfere with anticoagulant medications like warfarin |
Synergistic Partners: Other Nutrients for Bone Health
While Vitamin K2 is a star player, it works best in concert with other essential nutrients. A holistic approach to bone health involves a diet rich in these components:
- Calcium: The main mineral component of bones, vital for building and maintaining skeletal mass.
- Vitamin D: Crucial for calcium absorption in the gut. Without it, the body cannot effectively utilize calcium, even with ample intake.
- Magnesium: A cofactor in hundreds of bodily reactions, including those related to bone formation.
- Probiotics: The live bacteria found in fermented foods like natto can help produce Vitamin K2 in the gut, further contributing to bone health.
Conclusion
To definitively answer whether is nattokinase good for bone health, the answer is that the enzyme itself does not directly benefit bones. The confusion arises because nattokinase is found in natto, a food that is also uniquely rich in Vitamin K2 (MK-7). It is this high concentration of Vitamin K2 that is responsible for natto's proven bone-strengthening effects through the activation of osteocalcin. Those seeking to improve bone health should focus on incorporating Vitamin K2 into their diet through sources like natto or high-quality supplements. Always consult a healthcare provider, especially if taking blood-thinning medication, to determine the safest and most effective approach.
For additional details on the cardiovascular benefits of nattokinase, refer to this comprehensive review. [https://pmc.ncbi.nlm.nih.gov/articles/PMC6043915/]
How to get the Vitamin K2 benefit of natto
- Eat natto regularly: The most direct way to gain both nattokinase and high levels of Vitamin K2 is to consume natto. For those unfamiliar with the taste or texture, mixing it with rice, sauces, or other strong flavors can help.
- Choose supplements with K2: If consuming natto is not an option, seek supplements that specifically include Vitamin K2 (MK-7) alongside nattokinase, or take them separately. Check the label carefully, as some nattokinase supplements remove the K2.
- Balanced Diet: Combine K2 intake with a diet rich in other bone-supporting nutrients like calcium, Vitamin D, and magnesium for a synergistic effect.
Potential Side Effects of Nattokinase and Vitamin K2
- Blood Thinning: Both nattokinase and natto's Vitamin K2 can interact with anticoagulant medications like warfarin. It is absolutely essential to consult a doctor before incorporating either, especially if you are on blood thinners.
- Allergies: As a soy product, natto can cause allergic reactions in sensitive individuals.
Additional Considerations for Bone Support
While nutritional intake is fundamental, maximizing bone health requires a multifaceted approach. Exercise, particularly weight-bearing activities, signals bones to become stronger. Limiting alcohol and caffeine consumption, and avoiding smoking, also plays a significant role in maintaining bone density. Combining all these strategies provides the most comprehensive defense against age-related bone loss.
The Importance of Long-Chain MK-7
Research indicates that the MK-7 form of Vitamin K2, most abundant in natto, is particularly effective for bone health due to its long half-life in the bloodstream. This ensures that it is efficiently and persistently available to activate osteocalcin for bone mineralization. Other forms, like MK-4 found in animal products, have a shorter lifespan in the body and may be less efficient in targeting bone tissue.
Research Continues
While the evidence for natto's effect on bone density is compelling, more high-quality, long-term randomized controlled trials in Western populations are needed to fully understand the effects of both natto and Vitamin K2 supplements. The geographical correlation between natto consumption and lower fracture rates in Japan provides a strong basis for further investigation.
Taking a Supplement? Read the Label
When considering a nattokinase supplement for its potential bone benefits, always examine the ingredients list. If Vitamin K2 is not included, the supplement will only offer the cardiovascular benefits of nattokinase. Many manufacturers now offer products that combine both nattokinase and K2 (often K2-MK7) to provide a more holistic approach.
Summary of Bone Health Benefits from Natto Components
In essence, natto is a superfood for bone health due to its K2 content, but nattokinase is not the active component for bones. Nattokinase is for heart and circulatory health, while Vitamin K2 is the nutrient that drives calcium to your bones. By understanding this distinction, consumers can make informed choices about their dietary and supplement regimen to best support their skeletal health.
Incorporating a Bone-Boosting Diet
Building strong bones is a lifelong process. In addition to considering natto or Vitamin K2 supplementation, a diet rich in diverse nutrients is key. This includes leafy greens, hard cheeses, and fermented foods like sauerkraut that contain some K2. A balanced diet, regular exercise, and a discussion with a healthcare provider form the foundation of a proactive strategy for maintaining bone health.
