Natto: The Traditional Fermented Food
Natto is a traditional Japanese dish made by fermenting boiled soybeans with the bacterium Bacillus subtilis var. natto. Known for its sticky, slimy texture, strong aroma, and pungent flavor, natto is a nutritional powerhouse. It is a staple breakfast food in Japan and has been consumed for over a thousand years, contributing to the country's reputation for longevity. The fermentation process is what gives natto its unique properties.
The Fermentation Process
The creation of natto is a specific and carefully managed process:
- Boiling: First, soybeans are thoroughly cleaned and boiled until they are soft.
- Inoculation: The cooked beans are then inoculated with the beneficial Bacillus subtilis var. natto bacteria.
- Incubation: The inoculated beans are fermented at a controlled temperature for about 18 to 24 hours.
- Aging: After fermentation, the natto is cooled and aged, which allows its flavor and sticky texture to develop fully.
This process produces not only the enzyme nattokinase but also a host of other compounds and nutrients. These include a high concentration of vitamin K2 (specifically MK-7), probiotics, γ-polyglutamic acid (which creates the sticky texture), soy isoflavones, and antioxidants.
Nattokinase: The Powerful Enzyme
Nattokinase is a powerful fibrinolytic enzyme, meaning it can break down fibrin, a protein involved in the formation of blood clots. It is produced by the Bacillus subtilis bacteria during the fermentation of soybeans into natto. Discovered by Japanese researcher Hiroyuki Sumi in 1980, nattokinase is most widely recognized for its potential cardiovascular benefits.
Functions and Benefits of Nattokinase
The primary function of nattokinase is its ability to dissolve blood clots, making it a valuable supplement for supporting circulatory health. Unlike some other enzymes, nattokinase is particularly specific in its action against fibrin and is effective when taken orally, as it is resistant to digestive acids. The specific benefits attributed to nattokinase often include:
- Thrombolytic Activity: Helps dissolve existing blood clots and prevent new ones from forming, which can protect against heart attack and stroke.
- Blood Pressure Regulation: Studies have indicated that nattokinase can help lower blood pressure in individuals with hypertension.
- Improved Blood Flow: By thinning the blood and reducing its viscosity, nattokinase can enhance overall blood circulation.
Because nattokinase supplements are extracted and purified from natto, they can provide a standardized, high dose of the active enzyme without the strong odor, taste, or texture of the food itself. This makes it a popular choice for those seeking the enzyme's specific benefits without eating the whole food.
Key Differences Between Natto and Nattokinase
While inherently linked, natto and nattokinase are distinct entities offering different experiences and benefits. The choice between them often depends on one's preference for whole foods versus targeted supplementation.
| Feature | Natto (The Food) | Nattokinase (The Enzyme) |
|---|---|---|
| Form | Fermented soybean whole food | Purified enzyme, typically in capsule or tablet form |
| Composition | Contains nattokinase, vitamin K2, probiotics, isoflavones, fiber, and more | A concentrated and standardized dose of the specific nattokinase enzyme |
| Taste & Texture | Strong, pungent flavor and sticky, stringy texture | Tasteless and odorless in supplement form |
| Vitamin K2 Content | High levels of vitamin K2 are present, which can affect blood coagulation | Typically, commercial supplements have the vitamin K2 removed to prevent counteracting the blood-thinning effect |
| Consumption | Eaten as part of a meal, often with rice or other condiments | Taken as a dietary supplement with water |
| Best For | Overall nutritional support and traditional dietary inclusion | Specific, targeted cardiovascular support and blood-thinning effects |
Why Does the Distinction Matter?
For many people, understanding the distinction is crucial, especially concerning health implications. One significant difference is the presence of vitamin K2 in whole natto. Vitamin K2 plays a vital role in blood coagulation, effectively working against the blood-thinning effect of nattokinase. For individuals on prescription blood-thinning medications like warfarin, eating whole natto could interfere with their medication's efficacy. However, purified nattokinase supplements, which have the vitamin K2 removed, are often a safer option for those on such medication, though medical supervision is always recommended.
Additionally, the choice between the whole food and the supplement often comes down to the desired outcome. Someone seeking a broad spectrum of nutrients, probiotics, and general wellness may prefer consuming natto as a food. Conversely, an individual focused specifically on supporting cardiovascular health by targeting blood viscosity might prefer the concentrated and standardized dose provided by a nattokinase supplement.
Potential Side Effects and Considerations
While generally considered safe, both natto and nattokinase require consideration based on individual health conditions. As mentioned, the vitamin K2 in natto can pose an issue for those on blood thinners. Furthermore, people with soy allergies should avoid both.
It is also important to source high-quality supplements. Reputable nattokinase supplements often carry seals of approval from organizations like the Japan Nattokinase Association (JNKA) and guarantee a certain level of fibrinolytic activity, measured in Fibrinolytic Units (FU).
Conclusion: Choosing Between Food and Supplement
The primary difference between natto and nattokinase is that one is a nutrient-rich, fermented food and the other is a purified enzyme extracted from it. Natto provides a complex profile of vitamins, minerals, and probiotics, in addition to the nattokinase enzyme. Nattokinase supplements, on the other hand, offer a concentrated and standardized dosage of the enzyme for targeted cardiovascular support. The choice depends on whether you seek the overall nutritional benefits of the whole food or the specific, concentrated effects of the supplement. Regardless of the choice, it is always wise to consult a healthcare provider, especially if you have pre-existing health conditions or are taking medication.
For more in-depth information on the research and properties of nattokinase, the National Institutes of Health provides an authoritative resource through PubMed: Nattokinase: An Oral Antithrombotic Agent for the Prevention of Cardiovascular Disease.
