What is Nattokinase and How Is It Produced?
Nattokinase is a potent enzyme known for its fibrinolytic properties, meaning it helps to break down fibrin, a protein involved in blood clotting. It is a serine protease, composed of 275 amino acids, and is produced by the bacterium Bacillus subtilis natto during the fermentation process of soybeans. The specific fermentation conditions, including temperature and time, are crucial for yielding high levels of the enzyme. The fermentation of soybeans to produce natto creates a distinctively slimy, sticky, and pungent delicacy.
The Discovery and Mechanism of Action
First discovered in 1987 by Japanese researcher Hiroyuki Sumi, nattokinase has garnered interest for its potential cardiovascular benefits. Its mechanism involves several pathways to support healthy blood flow. It directly breaks down fibrin, helps convert the body's prourokinase to urokinase (a natural blood thinner), and degrades plasminogen activator inhibitor-1, which all contribute to its anti-clotting effects.
The Primary Dietary Source of Nattokinase: Natto
The most direct and potent food source of nattokinase is natto. This traditional Japanese breakfast dish is made by boiling soybeans and fermenting them with the specific Bacillus subtilis natto strain. The sticky, stringy substance surrounding the beans contains the highest concentration of the enzyme. For those unaccustomed to its unique flavor and texture, consuming natto can be an acquired taste. It is typically served with soy sauce and mustard and eaten over rice.
Can you find Nattokinase in other foods?
While natto is the most concentrated source, other fermented soybean products contain similar fibrinolytic enzymes, though not necessarily nattokinase itself. These include:
- Tempeh: An Indonesian fermented soybean cake, tempeh also undergoes fermentation, but uses a different starter culture (Rhizopus oligosporus), resulting in a different enzyme profile.
- Douchi: Also known as fermented black beans, this Chinese seasoning is made from fermenting and salting soybeans.
- Doen-jang: This Korean fermented soybean paste contains similar fibrinolytic enzymes from its Bacillus subtilis strain.
- Miso: While fermented soy, miso is not a significant source of nattokinase.
However, it is important to note that the nattokinase enzyme is largely unique to the Bacillus subtilis natto fermentation process. For those outside of Japan, consuming natto may not be practical or palatable, which is why nattokinase is often available as a dietary supplement.
Nattokinase Supplements vs. Food Source
| Feature | Nattokinase Supplements | Natto (Food Source) |
|---|---|---|
| Nattokinase Content | Standardized and concentrated dose, often measured in Fibrinolytic Units (FU). | Varies based on fermentation time and quality; difficult to standardize intake. |
| Other Nutrients | Typically isolated enzyme; may lack other beneficial compounds from soybeans. | Provides probiotics, fiber, vitamins (especially K2), and other beneficial nutrients. |
| Taste & Texture | Tasteless and odorless when encapsulated. | Strong, pungent aroma and slimy, sticky texture that is often an acquired taste. |
| Practicality | Convenient for daily consumption, regardless of location. | May be challenging to find fresh outside of specific markets and can be difficult to eat regularly. |
| Vitamin K2 Interaction | Some supplements are purified to remove Vitamin K2, which can interact with blood-thinning medications. | Naturally contains Vitamin K2, which can be a concern for those on certain medications. |
Health Benefits Associated with Nattokinase
Research has explored the potential health benefits associated with nattokinase, particularly its effects on the circulatory system.
Cardiovascular Health Support
- Improved Blood Flow: By helping to break down fibrin, nattokinase supports better circulation and helps reduce the risk of clot formation.
- Lowered Blood Pressure: Some studies have shown that nattokinase supplementation can lead to a reduction in both systolic and diastolic blood pressure, reducing strain on the heart.
- Reduced Risk Factors: Nattokinase has been linked to a decrease in factors like fibrinogen and Factor VII, both of which are associated with an increased risk of cardiovascular disease.
Other Potential Benefits
- Anti-inflammatory Effects: Early research suggests nattokinase may help regulate inflammatory processes in the body, though more human studies are needed.
- Neurological Health: Some animal studies indicate a potential role in neuroprotection by degrading amyloid fibrils, which are associated with Alzheimer's and Parkinson's diseases.
Precautions and Considerations
While generally considered safe for most people, nattokinase's blood-thinning properties require caution, especially for individuals taking anticoagulant medications. Always consult a healthcare provider before starting any new supplement, particularly if you have pre-existing health conditions or are on other medications. It is also recommended to discontinue nattokinase use at least one week before any scheduled surgery.
Conclusion
When considering what foods are high in nattokinase, the answer is decisively natto. This traditional Japanese fermented soybean dish is the richest dietary source of the enzyme. While other fermented soy products exist, none contain the same concentration of this specific, potent enzyme. For those unable to consume natto due to taste or availability, standardized dietary supplements offer a reliable alternative to harness its potential cardiovascular benefits. However, as with any supplement, consulting a medical professional is advised to ensure safety and suitability for your health needs.
