Health Benefits of Natto and Why You Should Try Nattokinase Supplements

Natto – a sticky, strong-smelling Japanese fermented soybean dish – might not look like a typical superfood, but it’s gaining global recognition for its impressive health benefits. This traditional food has been enjoyed in Japan for centuries and is now celebrated by nutritionists for its potential to support heart health and overall wellness. In this article, we’ll explore what natto is (including a bit of its cultural history), what makes it so nutritious, and why nattokinase supplements (the famous “natto enzyme”) are becoming popular among health-conscious individuals interested in natural supplements and cardiovascular wellness. Natto is a traditional Japanese fermented soybean food known for its stringy texture and pungent aroma. Despite its unusual appearance, natto is packed with nutrients and has been a staple breakfast food in Japan for generations.

What Is Natto? Japan’s Fermented Superfood for Health

Natto (納豆) is a traditional Japanese food made from soybeans fermented with the Bacillus subtilis bacteria. The fermentation process gives natto a very distinctive character – the beans become covered in a sticky, stringy biofilm and emit a strong, cheesy (or even ammonia-like) odor. Natto’s unique texture and smell can be an acquired taste, but it has long been beloved in Japan. In fact, natto has been eaten for over a thousand years – according to legend, a 11th-century samurai accidentally discovered it when boiled soybeans, wrapped in straw, fermented during a battle camp. Ever since, natto has been a breakfast staple in certain regions of Japan (often mixed with rice, mustard, and green onions).Beyond its quirky appearance, natto is now prized as a health food. It’s one of the classic Japanese fermented foods (like miso and pickles) that many believe contribute to the notable longevity and heart health in Japan. In recent years, word of natto’s health properties has spread internationally – even people outside Japan are seeking it out for its potential benefits. (It helps that today you can find natto in some Asian grocery stores or buy it freeze-dried online.) However, it’s true that not everyone can get past the gooey texture and pungent smell. Fortunately, scientists have identified nattokinase, a key enzyme in natto, as a major source of its benefits – and now it’s available in supplement form for those who want the benefits without eating whole natto.

Natto’s Nutritional Profile: Protein, Fiber, Vitamins, and Probiotics

One reason natto is considered a superfood is its stellar nutritional profile. This humble fermented bean dish is absolutely packed with nutrients that support overall health:

• High in Protein (Complete Plant Protein): Natto provides about 19 grams of protein per 100 grams, including all essential amino acids. For a plant-based food, that’s impressive – making natto a great protein source for vegetarians. Protein is essential for muscle repair, immune function, and more.
• Rich in Dietary Fiber: A typical serving of natto contains ~5 grams of fiber per 100 grams. This fiber aids digestion, helps maintain a healthy gut, and can contribute to lower cholesterol levels by binding to cholesterol in the digestive tract.
• Abundant in Vitamin K2: Natto is the richest known food source of vitamin K2 (specifically the MK-7 form). A small 50g pack of natto contains about 500–600 µg of vitamin K2 – over 5 times the daily requirement. Vitamin K2 is crucial for bone and cardiovascular health: it helps calcium get deposited in bones and teeth where it’s needed, and prevents calcium from accumulating in arteries. This means natto (with its K2) may support strong bones and flexible, clear blood vessels. Researchers have noted that populations who eat natto regularly tend to have lower rates of arterial calcification and heart disease.
• Source of Vitamin B2 (Riboflavin) and Other B Vitamins: Fermentation increases some B vitamins in natto. It provides a good amount of vitamin B2 (riboflavin), which helps your body produce energy and supports cellular function. Natto also contains vitamin B6, a bit of folate (B9), and others in smaller amounts. B vitamins are important for metabolism and brain health.
• Probiotics and Enzymes: Because natto is fermented, it’s teeming with probiotic bacteria. The main culture used is Bacillus subtilis (natto strain), a beneficial microbe that survives in the gut. Probiotic foods like natto contribute to a healthy gut microbiome, which in turn supports digestion, immunity, and even mood. Natto’s bacteria also produce unique enzymes during fermentation – the most famous being nattokinase. These enzymes not only help with natto’s digestibility (reducing soybean antinutrients), but also have bioactive effects in our bodies (more on that below!).

Nutrient summary: In a nutshell, natto offers a potent combination of plant protein, heart-healthy fats, fiber, minerals (like iron, magnesium, calcium), and vitamins. It’s a fermented food that provides both traditional nutrition and probiotic benefits. No wonder it’s often called a Japanese superfood!

What Is Nattokinase? Meet Natto’s Heart-Healthy Enzyme

Nattokinase is a natural enzyme extracted from natto – essentially, it’s the famous “natto enzyme.” As the soybeans ferment, the Bacillus subtilis natto bacteria produce this enzyme, which was discovered to have potent biological activity. Scientists identified nattokinase for its ability to dissolve blood clots: in fact, nattokinase is a type of protease enzyme that specifically breaks down fibrin, the primary protein component of blood clots. That fibrin-busting property is what makes nattokinase so interesting for cardiovascular health.Here’s a closer look at nattokinase and how it differs from eating whole natto:

• A Potent Fibrinolytic Enzyme: The name “nattokinase” is a bit misleading (it’s not a kinase in function, but an enzyme that cuts proteins). Discovered by researchers in the 1980s, nattokinase gained attention when it was found that adding natto to a blood clot in a lab dish made the clot dissolve. It turns out this enzyme can degrade fibrin similarly to our body’s own clot-dissolving compounds. This suggests consuming nattokinase might help prevent or reduce unwanted blood clots in the body – a major factor in heart attacks and strokes.
• How Nattokinase Is Made: Traditionally, you’d get nattokinase by eating natto itself (it’s present in the sticky fermented soy). Nowadays, supplement manufacturers cultivate Bacillus subtilis on soy or other medium, then extract and concentrate the nattokinase enzyme. The result is a purified supplement that contains the active enzyme without the soybean food matrix.
• Nattokinase vs. Whole Natto – What’s the Difference? When you eat natto, you’re consuming the whole package: protein, fiber, vitamins, and a moderate amount of nattokinase produced during fermentation. But if you take a nattokinase supplement, you’re getting a concentrated dose of the enzyme alone, without the soybeans. There are pros and cons to each approach: Whole natto: You get broad nutrition (as described above) and a natural source of nattokinase. However, you have to enjoy (or tolerate) the taste and texture, and natto can be hard to find outside certain areas. The nattokinase in natto is also at food levels, which might be lower than therapeutic doses used in some studies. Nattokinase supplement: You get a high, standardized dose of nattokinase, which may have more pronounced effects on (for example) circulation. The supplement has no odor or taste, so it’s easy to take. This is ideal if you’re primarily interested in nattokinase’s heart-health benefits or if you just can’t stand natto as a food. (Many non-Japanese people recognize natto is healthy but are reluctant to eat it because of the smell and slime – if you’re one of them, a supplement is a great alternative!)
• Whole natto: You get broad nutrition (as described above) and a natural source of nattokinase. However, you have to enjoy (or tolerate) the taste and texture, and natto can be hard to find outside certain areas. The nattokinase in natto is also at food levels, which might be lower than therapeutic doses used in some studies.
• Nattokinase supplement: You get a high, standardized dose of nattokinase, which may have more pronounced effects on (for example) circulation. The supplement has no odor or taste, so it’s easy to take. This is ideal if you’re primarily interested in nattokinase’s heart-health benefits or if you just can’t stand natto as a food. (Many non-Japanese people recognize natto is healthy but are reluctant to eat it because of the smell and slime – if you’re one of them, a supplement is a great alternative!)

It’s important to note that nattokinase is not a vitamin or a blood thinner drug – it’s a natural enzyme supplement. Its action in the body is unique and somewhat gentle: it helps break down excess fibrin and improves blood flow, but it doesn’t typically cause severe anticoagulation at normal doses. This makes it an attractive natural supplement for cardiovascular wellness. Let’s look at the specific health benefits supported by science.

Top Health Benefits of Nattokinase (Backed by Science)

Nattokinase has been studied for a variety of health effects, especially in the last few decades. Below are some evidence-based benefits of nattokinase, particularly related to heart and circulatory health. (We focus on recent findings from 2022–2025 to give the most up-to-date picture.)

• Supports Healthy Circulation and Heart Health (Natural Blood Clot Buster): Nattokinase’s claim to fame is its ability to improve blood flow. It acts as a fibrinolytic agent – meaning it helps dissolve excess fibrin in the bloodstream, which in turn can prevent the formation of dangerous blood clots and even help break up existing clots. By reducing blood “sludge” and clotting, nattokinase may lower the risk of thrombosis, heart attacks, and strokes. Notably, populations that eat natto regularly have lower rates of cardiovascular disease, a fact researchers attribute in part to nattokinase’s antithrombotic properties. In clinical studies, nattokinase has demonstrated anti-clotting effects similar to some prescription agents but in a natural way: it can decrease blood viscosity, reduce platelet aggregation (stickiness), and even help clear out fibrin deposits in arteries. One review in 2024 concluded that thanks to its fibrin-busting, anticoagulant, and newly discovered anti-inflammatory effects, nattokinase shows promise as an adjuvant therapy for cardiovascular disease to improve circulation. In short, nattokinase helps “keep the blood flowing” and arteries clear – a fundamental aspect of cardiovascular wellness.
• Helps Regulate Blood Pressure: If you’re struggling with high blood pressure, nattokinase might be of interest. Several studies have found that nattokinase supplementation can lead to modest but significant reductions in blood pressure. For example, a randomized trial in people with hypertension showed that 8 weeks of nattokinase lowered both systolic and diastolic blood pressure compared to placebo. A 2022 meta-analysis involving hundreds of participants similarly concluded that nattokinase has a beneficial influence on blood pressure, especially systolic pressure. The blood pressure effect is likely due to improved blood vessel function and reduced blood viscosity. While nattokinase is not a replacement for blood pressure medication, the evidence suggests it may support healthy blood pressure levels as part of a holistic regimen. (Interesting note: some researchers think nattokinase may inhibit the ACE enzyme, working a bit like natural ACE-inhibitor – a class of blood pressure drugs – but more research is needed on this mechanism.)
• Improves Cholesterol Levels: Another exciting benefit of nattokinase is its impact on blood lipids. High cholesterol (especially LDL cholesterol and triglycerides) is a risk factor for atherosclerosis and heart disease. Nattokinase appears to have a cholesterol-lowering effect in both animal and human studies. In fact, a large 2022 clinical study with 1,062 participants found that a high dose of nattokinase taken daily for 12 months significantly reduced total cholesterol, LDL (“bad”) cholesterol, and triglycerides, while increasing HDL (“good”) cholesterol in people with high cholesterol. Such improvements in the cholesterol profile can slow down plaque buildup in arteries. Other research reviews have noted this lipid-lowering trend as well, though results can vary by dosage. The bottom line: nattokinase may help regulate cholesterol levels, providing another way it supports cardiovascular health (along with diet and exercise). This enzyme’s ability to break down plaque components and improve lipid metabolism is an active area of study.
• Anti-Inflammatory and Antioxidant Effects: Chronic inflammation and oxidative stress are underlying factors in many diseases – including heart disease. Emerging research suggests that nattokinase has anti-inflammatory and antioxidant properties that could confer additional health benefits. A 2024 expert review highlighted that beyond fibrin digestion, nattokinase can mitigate inflammatory pathways and reduce oxidative stress at the molecular level. For instance, nattokinase has been observed to lower levels of inflammatory markers (like C‑reactive protein and vWF) and increase anti-inflammatory cytokines in experimental models. It also showed antioxidant activity by reducing free radical damage in certain studies. These effects might help explain some of nattokinase’s broader benefits – such as improving arterial health (since inflammation drives atherosclerosis) and even potential neuroprotective effects. There are preliminary trials exploring nattokinase in conditions like “inflamm-aging” (age-related inflammation), ulcerative colitis, and even Alzheimer’s disease, due to its combined anti-inflammatory, antioxidant, and fibrinolytic actions. While it’s early-stage research, the prospects are exciting: nattokinase might not only support cardiovascular wellness but also contribute to reducing systemic inflammation in the body.

Evidence note: Many of nattokinase’s benefits have been documented in scientific studies and trials, especially in the last 10-15 years. However, it’s worth noting that some results are preliminary and more research is ongoing. Still, the cardiovascular support offered by nattokinase is well-substantiated – making it a promising natural supplement for heart and circulatory health. Always remember to consult your healthcare provider before starting any new supplement, especially if you have a medical condition or take medications (for example, nattokinase’s clot-busting effects mean you should be cautious if you’re on blood thinners).

Natto vs. Nattokinase Supplements: Why Choose a Supplement?

By now, you might be wondering whether you should try eating natto or just take a nattokinase supplement to get these health benefits. There’s no single right answer – it depends on personal preference. Many Japanese people consume natto daily as part of their diet. But for those who can’t access natto easily or simply can’t stomach it, nattokinase supplements provide an convenient alternative. Here are some reasons people opt for supplements: Orihiro Nattokinase is a popular Japanese supplement that provides nattokinase enzyme (2000 FU per daily dose) without the strong taste or smell of natto. Supplements like these are an easy way to enjoy natto’s health benefits in a consistent daily dose.

• Taste and Texture: The most obvious reason is that natto’s taste and texture are challenging for many. Natto is notoriously sticky and has a pungent aroma that can be off-putting. If you didn’t grow up with it, you might find it unpalatable. Supplements, on the other hand, are odorless and flavorless capsules. You can swallow a capsule in seconds and get on with your day – no acquired taste needed!
• Availability: Fresh natto isn’t available everywhere. Unless you have a Japanese market nearby or make natto at home, you might struggle to find a steady supply. Nattokinase supplements are widely available online and in health stores, so it’s easy to get a hold of them regardless of where you live. They also have a long shelf life (whereas natto should be kept refrigerated and used relatively quickly).
• Dosage Consistency and Potency: Each serving of a quality nattokinase supplement contains a standardized amount of the enzyme (measured in fibrin units, or FU). For example, the Orihiro Nattokinase supplement provides 2000 FU per day (in 3 capsules), roughly equivalent to what you’d get from eating an entire pack (~50g) of natto. With supplements, you know exactly how much nattokinase you’re ingesting. This consistency is helpful if you’re targeting specific health goals. With natto food, the nattokinase content can vary by fermentation and brand, and you might not eat it every single day.
• No Vitamin K Issue (For Certain Individuals): Natto’s sky-high vitamin K2 content is great for most people, but if you are on blood-thinning medication (like warfarin), doctors often advise caution with K-rich foods. A nattokinase supplement typically has minimal vitamin K2 (since it’s usually the purified enzyme), so it may be a way to get natto’s benefits without interfering with such medications. However, if you are on any medication or have a bleeding disorder, talk to your doctor before taking nattokinase or any supplement.
• Convenience: Taking a capsule is quick and can be done on the go. You don’t have to cook or prepare anything. This makes it more likely you’ll stick with it daily. Some people use nattokinase supplements while traveling or during busy work weeks, even if they eat natto at home, just for the convenience factor.

Given these advantages, it’s no surprise that nattokinase supplements have a growing fan base. They essentially distill the heart-protective power of natto into pill form. One highly rated product is the Orihiro Nattokinase Natto Supplement (60 capsules) – a supplement from Japan that we recommend for its quality and purity. Each daily serving of Orihiro provides 2000 FU of nattokinase (extracted from fermented soybeans) and comes in easy-to-swallow softgel capsules. It’s made by Orihiro, a respected Japanese brand, and is odorless, so you won’t experience any “natto smell”. If you’re looking for the best nattokinase supplement to try, Orihiro Nattokinase is a great choice – it delivers the benefits of natto without the funky taste. (Internal link: you can find the product here: Orihiro Nattokinase Supplement – 60 Capsules (20 Days)).

The Takeaway

Natto may be a humble fermented soybean dish, but it packs a serious punch when it comes to nutrition and health benefits. From high-quality protein and fiber to an abundance of vitamin K2 and probiotics, natto can rightfully be called a superfood for heart and gut health. The star of the show is nattokinase, the enzyme that gives natto much of its cardio-protective power. Modern science has shown that nattokinase can improve circulation, help control blood pressure and cholesterol, fight inflammation, and generally promote a healthier cardiovascular system – naturally.If you’re adventurous with food, you might consider adding natto to your diet a few times a week to reap its benefits. But if natto’s not to your taste (which is understandable!), nattokinase supplements offer a convenient and effective alternative. They allow you to tap into natto’s heart-healthy enzyme in a simple capsule form. Many health-conscious people around the world are now taking nattokinase supplements as part of their routine for cardiovascular wellness.In summary: Natto and nattokinase are worth a try if you care about heart health and natural wellness. The research – including recent studies up to 2025 – is increasingly supportive of their benefits. Just remember to choose a reputable supplement brand (like Orihiro) and consult a healthcare professional if you have any medical conditions. Embrace this gift from Japanese cuisine – your heart and body may thank you!References:

• Nutritional content of natto per 100g (approximate): 211 kcal, 19.4g protein, 5.4g fiber, 569 µg vitamin K (mostly K2) per 50g. (en.wikipedia.org, healthline.com)
• Frontiers in Cardiovascular Medicine (2022): High-dose nattokinase (10,800 FU/day) for 12 months significantly improved lipid profiles (↓TC, ↓LDL, ↓TG, ↑HDL) and reduced carotid artery plaque in 1,062 participants.
• Expert Review of Cardiovascular Therapy (2024): Nattokinase’s fibrinolytic and antithrombotic activity can reduce CVD risk; it also shows anti-inflammatory and antioxidant effects, suggesting use as an adjunct therapy for chronic inflammation in CVD.
• Verywell Health – Nattokinase benefits (2025): Studies indicate nattokinase may lower blood pressure and cholesterol, prevent blood clots, and slow atherosclerosis (help “clean” arteries).
• Japanese Taste – Orihiro Nattokinase product info: 3 capsules/day provide 2000 FU nattokinase (equivalent to ~50g natto) with no strong odor or taste, suitable for those who dislike natto’s smell.