What is Nattokinase?
Nattokinase is a serine protease enzyme, named by Japanese researcher Hiroyuki Sumi in 1987, after he discovered its powerful fibrin-dissolving abilities. It is created by the bacterium Bacillus subtilis (natto), which is used to ferment boiled soybeans into the well-known Japanese food, natto. The fermentation process gives natto its characteristic sticky, slimy, and stringy appearance, along with its strong, pungent aroma, which can be an acquired taste for many outside of Japan. Nattokinase is measured in Fibrinolytic Units (FU), which denotes its activity level or potency. The enzyme has garnered significant scientific attention for its potential cardiovascular health benefits, including supporting healthy blood pressure and breaking down blood clots, although more research is needed to fully understand its effects.
Food Sources of Nattokinase
The sole direct food source for nattokinase is natto, a product that has been consumed in Japan for centuries and is considered a staple of a healthy diet. Some similar enzymes have been identified in other fermented soybean products from different regions, such as Indonesian tempeh and Chinese douchi, but natto is the most concentrated and reliable natural source.
Natto's production process:
- Soaking: Dried soybeans are soaked in water for 12 to 20 hours to hydrate them.
- Cooking: The soybeans are then steamed, often for several hours, until they are very tender.
- Inoculation: The cooked beans are inoculated with the specific Bacillus subtilis (natto) bacterium, which initiates the fermentation.
- Fermentation: The beans ferment at a controlled temperature of around 40°C (104°F) for 12 to 24 hours. During this period, the bacteria multiply and produce the sticky, stringy substance that contains the nattokinase.
- Aging: After fermentation, the natto is typically aged in a refrigerator for a few days to develop its flavor and consistency.
Due to its powerful taste and smell, many people outside of Japan, and even some within, find natto unpalatable. This is why dietary supplements have become a popular alternative for those seeking the benefits of nattokinase.
Dietary Supplements and Quality Considerations
For those who cannot or will not eat natto, nattokinase supplements are a convenient option. These supplements are produced by isolating and extracting the enzyme from the natto fermentation process and packaging it into capsules or tablets. When considering nattokinase supplements, it is crucial to pay attention to certain quality indicators to ensure potency and safety.
| Comparison of Natto vs. Nattokinase Supplements | Feature | Natto (Food Source) | Nattokinase Supplement |
|---|---|---|---|
| Source | Produced naturally during fermentation of whole soybeans | Purified and extracted enzyme from fermented soybeans | |
| Nutrients | Rich in fiber, protein, vitamin K2, and probiotics | Primarily contains isolated nattokinase enzyme; often includes no Vitamin K2 | |
| Taste/Smell | Pungent, acquired taste and sticky texture | Tasteless and odorless when in capsule form | |
| Potency | Fibrinolytic Unit (FU) count can vary naturally per serving | Can be standardized to a specific FU per serving | |
| Cost | Typically inexpensive, depending on brand and availability | Varies depending on brand, potency, and number of capsules | |
| Consistency | Must be consumed fresh or properly stored; consistency can vary | Offers consistent delivery in capsule or tablet form |
Considerations for Use
Reputable nattokinase supplements will specify the dosage in FUs rather than milligrams, as this measure reflects the enzyme's activity. Many brands also offer a vitamin K2-free version of their supplements, which is important for individuals on certain blood-thinning medications like warfarin, as vitamin K2 can interfere with their action. As with any supplement, consulting a healthcare professional before beginning a nattokinase regimen is highly recommended.
Conclusion
Nattokinase's primary and most potent food source is the traditional Japanese dish natto, made from fermented soybeans. For those who find the unique characteristics of natto unappealing, high-quality dietary supplements provide a convenient way to incorporate this powerful enzyme into their diet. Whether consumed as a food or a supplement, nattokinase offers potential benefits for cardiovascular health and is gaining increasing attention in the Western world. However, it is essential to consult with a healthcare provider, especially for individuals with existing medical conditions or those on medication, before adding it to your routine.
