What Time of Day Should You Eat Natto?

November 14, 2025 •

3 min read

According to a 2020 announcement from Japan's National Cancer Center, a high intake of natto is linked to a lower mortality risk, highlighting its powerful health benefits. For those seeking to maximize its effects, the question is not just how to eat it, but what time of day should you eat natto?

Quick Summary

The ideal time for consuming natto varies based on health objectives, whether you aim to boost morning metabolism, support mid-day focus, or aid overnight heart health and skin repair.

Key Points

Morning for Metabolism: Eating natto in the morning boosts metabolism and provides sustained energy for the day due to its high protein content.
Lunchtime for Focus: Natto at lunch can prevent the common midday slump by stabilizing blood sugar and supporting serotonin production for improved mood and focus.
Evening for Heart Health: A night dose of natto leverages the nattokinase enzyme to support cardiovascular health during the period when blood clots are more likely to form.
Empty Stomach for Nattokinase: For maximal absorption of the nattokinase enzyme, consume natto between meals, not with them.
Personalize Your Timing: The best time to eat natto is personal and should be based on your specific health goals, such as energy, focus, or heart health.
Versatile Superfood: Natto's health benefits, including gut, bone, and heart health, are available regardless of when you eat it, but strategic timing can enhance specific outcomes.

While natto is a versatile, nutritious food that can be enjoyed anytime, tailoring your intake to align with specific health goals can enhance its powerful benefits. Traditionally, many Japanese people eat natto for breakfast, but its enzymes and nutrients can be beneficial at any time of day depending on your focus.

Natto for Breakfast: Boosting Your Morning Metabolism

Starting your day with natto is a classic and effective strategy. The morning is an excellent time to leverage natto's high-quality protein and fiber content for sustained energy and a metabolic boost.

Benefits of morning natto:

Metabolic Boost: The high protein content supports thermogenesis, which increases the body's heat production and energy expenditure throughout the day.
Sustained Energy: A breakfast rich in protein and fiber, like natto, provides lasting energy, helping to prevent the mid-morning slump and keep you feeling full longer.
Improved Circulation: The enzyme nattokinase may support healthy blood flow. A morning dose could benefit those with poor circulation or sluggishness at the start of the day.

Lunchtime Natto: Avoiding the Midday Slump

For those who experience post-lunch drowsiness, a lunchtime serving of natto can help maintain focus and energy throughout the afternoon.

Benefits of lunchtime natto:

Prevents Sugar Crashes: Natto's blend of digestible protein and low simple carbohydrates makes it an ideal midday meal to stabilize blood sugar levels and avoid the crash that follows carb-heavy lunches.
Supports Mood and Focus: Natto is a source of tryptophan, an amino acid that helps produce serotonin, often called the “happiness hormone.” Consuming it at lunch can help improve your mood and reduce stress, enhancing afternoon productivity.
Better Sleep Later: The serotonin produced from a lunchtime natto meal is later converted into melatonin, the hormone that regulates sleep, which can help support a more restful night.

Evening Natto: Optimizing for Heart Health and Recovery

Eating natto in the evening offers significant advantages, particularly for cardiovascular health and overnight recovery.

Benefits of evening natto:

Cardiovascular Support: Blood clots are more likely to form late at night or in the early morning. Taking the enzyme nattokinase in the evening can provide protection during this critical period. For this reason, many heart-focused natto supplement users prefer an evening dose.
Enhanced Sleep: Some traditional recommendations suggest eating natto at dinner for better sleep, potentially due to its calcium content aiding nerve function.
Tissue and Skin Repair: During sleep, the body's natural repair processes are most active. Natto contains B vitamins that can support this, aiding in skin and tissue renewal.

The Empty Stomach Advantage for Nattokinase

For those primarily interested in the powerful nattokinase enzyme's cardiovascular benefits, some experts suggest consumption on an empty stomach. When taken between meals, the enzyme is better absorbed into the bloodstream. When consumed with food, nattokinase may act as a digestive enzyme instead, diminishing its systemic effects.

How to Incorporate Natto Into Your Day

Classic Breakfast: Serve natto over warm, steamed rice with a dash of soy sauce and some chopped scallions or karashi mustard.
Savory Lunch Toast: Spread natto on toast and top with mayonnaise, cheese, or avocado for a satisfying midday meal.
Dinner Enhancement: Add a pack of natto to your miso soup or mix it into a simple vegetable stir-fry to enjoy its nighttime benefits.

Natto Timing Comparison


Health Goal	Best Time to Eat Natto	Key Benefits
Metabolism & Energy	Morning	Boosts energy expenditure, provides sustained energy, prevents slumps.
Focus & Mood	Lunchtime	Prevents crashes, supports serotonin production, enhances afternoon focus.
Heart Health	Evening / Night	Supports healthy blood flow and targets the risk period for blood clots.
Skin & Recovery	Evening / Night	Aids the body's natural tissue and skin repair cycles during sleep.
Maximizing Nattokinase	Between Meals / Empty Stomach	Optimal absorption for systemic cardiovascular benefits.

Conclusion: The Best Time is Your Time

There is no single best time of day to eat natto, as the ideal time depends on your personal health objectives. Natto is a beneficial food whenever you consume it, whether for a morning metabolism boost, a lunchtime focus aid, or an evening dose for heart health. For cardiovascular concerns related to the enzyme nattokinase, an evening dose is often recommended to align with the body's overnight processes. Ultimately, the most important thing is to incorporate this nutritional powerhouse into your diet consistently. To learn more about the science behind natto's effects, you can visit authoritative sources like the Japan Nattokinase Association.

Frequently Asked Questions

Whether morning or night is better depends on your goals. Morning consumption is great for a metabolism boost and all-day energy. Nighttime consumption is often favored for cardiovascular health, as the enzyme nattokinase helps target blood clot formation during this period.

For those seeking the cardiovascular benefits of nattokinase, eating natto on an empty stomach, or between meals, is recommended. This allows for better absorption of the enzyme into the bloodstream, where it is most effective, rather than being used for digestion.

Yes, it might. Natto contains tryptophan, an amino acid that helps produce serotonin, which is later converted into the sleep-regulating hormone melatonin. Eating natto at dinner or lunchtime may help support a more restful night's sleep.

Natto can be a beneficial part of a weight loss diet. Its high protein and fiber content promote a feeling of fullness, which can reduce cravings for unhealthy snacks. Some studies also suggest a link between a healthy gut microbiome, supported by fermented foods like natto, and a reduction in body mass index.

For beginners, it's recommended to start by mixing natto with other familiar foods to temper its unique texture and taste. Try it stirred into a bowl of warm rice, mixed into an omelet, or spread on toast with other toppings.

Natto is generally safe for most people. Some may experience digestive issues like gas or bloating due to its high fiber content. Individuals taking blood-thinning medications should consult a doctor due to natto's high vitamin K2 content.

Yes, many people in Japan consume natto daily. Regular intake can provide consistent health benefits, particularly for gut and heart health. Just be mindful of portion sizes, especially if eating it in the evening and being sedentary.