If you’re interested in natural and alternative ways to promote heart and circulatory health, you may have heard about nattokinase. This enzyme is believed to have many potential health benefits, but it’s important to know what it is, how it works, and what the evidence says about its safety and effectiveness before taking it. In this article, we’ll delve into everything you need to know about nattokinase, including its history, health benefits, possible side effects, who should avoid it, and how to choose the right dosage and form.
What is Nattokinase?
Nattokinase is an enzyme that is derived from the traditional Japanese food natto, which is made by fermenting soybeans with the bacteria Bacillus subtilis. Natto has been a dietary staple in Japan for centuries, and it has been praised for its health-promoting properties. The nattokinase enzyme is what gives natto its unique texture and flavor, and it’s also what is believed to make it so beneficial for various aspects of health.
Studies have shown that nattokinase may have a positive effect on cardiovascular health by helping to prevent blood clots and improving circulation. It has also been suggested that nattokinase may have anti-inflammatory properties and could potentially help with conditions such as arthritis. However, more research is needed to fully understand the potential benefits of nattokinase.
The History of Nattokinase
The use of natto for its medicinal properties dates back to the Edo period of Japanese history (1603-1868). It was often recommended as a remedy for heart and circulatory problems, as well as for digestion and blood sugar regulation. In the 20th century, researchers began to take an interest in the unique properties of natto, and isolated the nattokinase enzyme in the 1980s. Since then, numerous studies have been conducted to investigate its potential benefits for human health.
One of the most promising areas of research on nattokinase is its potential to prevent blood clots. Blood clots can be life-threatening if they travel to the lungs or brain, causing a pulmonary embolism or stroke. Nattokinase has been shown to break down fibrin, a protein involved in blood clotting, which may help prevent the formation of dangerous clots.
In addition to its potential cardiovascular benefits, nattokinase may also have anti-inflammatory properties. Chronic inflammation is linked to a variety of health problems, including arthritis, diabetes, and cancer. Some studies have suggested that nattokinase may help reduce inflammation in the body, which could have a positive impact on overall health and wellbeing.
How Does Nattokinase Work in the Body?
Nattokinase is a proteolytic enzyme, which means that it breaks down proteins. Specifically, it is able to break down fibrin, which is a protein involved in blood clotting. This property has led to much of the research into nattokinase’s potential cardiovascular benefits, as it may help to prevent or dissolve blood clots that can cause heart attacks, strokes, or other complications.
In addition to its potential cardiovascular benefits, nattokinase has also been studied for its anti-inflammatory properties. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can contribute to a variety of health problems, including arthritis, diabetes, and cancer. Some studies have suggested that nattokinase may help to reduce inflammation by inhibiting certain enzymes that promote inflammation.
Furthermore, nattokinase has been found to have potential benefits for brain health. Research has shown that it may help to improve cognitive function and memory, as well as protect against age-related cognitive decline. This is thought to be due to its ability to improve blood flow and circulation, which can help to deliver oxygen and nutrients to the brain.
What are the Health Benefits of Nattokinase?
While further research is needed to fully understand the effects of nattokinase, there are several potential benefits that have been studied and reported. Some of these include:
Nattokinase and Heart Health
One of the most well-known benefits of nattokinase is its potential to support heart health. By breaking down fibrin, it may help to prevent or dissolve blood clots that can lead to heart attacks or other cardiovascular events. Additionally, nattokinase may be able to reduce inflammation and oxidative damage, both of which can contribute to heart disease. Some studies have also suggested that nattokinase may be able to lower blood pressure and cholesterol levels, which are both risk factors for heart disease.
Nattokinase and Blood Clotting
Because nattokinase is able to break down fibrin, it may also have benefits for people who are at risk for blood clots or who have clotting disorders such as deep vein thrombosis (DVT). Some studies have reported that nattokinase is as effective as or more effective than standard anticoagulant medications at preventing clots. However, more research is needed to confirm these findings and to determine the optimal dosages.
Nattokinase and Circulation
In addition to its potential benefits for preventing blood clots, nattokinase may also help to improve circulation and reduce the risk of peripheral artery disease (PAD). This is because it can help to break down plaque buildup in the arteries and promote better blood flow. Some studies have also suggested that nattokinase may be able to prevent venous thromboembolism (VTE), which is a potentially life-threatening condition that can occur when clots travel to the lungs.
Potential Anti-Inflammatory Effects of Nattokinase
Some studies have suggested that nattokinase may have anti-inflammatory properties, which could benefit people with chronic inflammatory conditions such as arthritis or asthma. These effects may be due to its ability to reduce the production of inflammatory cytokines and other markers of inflammation.
Other Health Claims of Nattokinase: Fact or Fiction?
While some studies have suggested that nattokinase may have benefits for other conditions such as Alzheimer’s disease, kidney function, or skin aging, the evidence is less clear. More research is needed to determine whether these effects are real and whether nattokinase is safe and effective for these uses.
Nattokinase and Digestive Health
Recent studies have suggested that nattokinase may have benefits for digestive health. It may be able to improve gut motility and reduce inflammation in the gut, which could benefit people with conditions such as irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD). However, more research is needed to confirm these findings and to determine the optimal dosages.
Nattokinase and Brain Health
Some studies have suggested that nattokinase may have benefits for brain health. It may be able to improve blood flow to the brain, which could benefit people with conditions such as dementia or stroke. Additionally, nattokinase may be able to reduce inflammation in the brain, which is a contributing factor to many neurological conditions. However, more research is needed to confirm these findings and to determine the optimal dosages.
Are There Any Side Effects of Taking Nattokinase?
While nattokinase is generally considered safe for most people when taken in moderation, there are some potential side effects that you should be aware of. For example, it may increase the risk of bleeding or interfere with blood clotting medications, so it’s important to talk to your doctor before taking nattokinase if you are on these types of medications. Additionally, it may cause gastrointestinal symptoms such as nausea or diarrhea in some people. It’s also possible that some people may be allergic to natto or to the bacteria used to ferment it.
However, there are also some potential benefits to taking nattokinase. It has been shown to have anti-inflammatory properties and may help to lower blood pressure. Some studies have also suggested that it may have a positive effect on cardiovascular health by reducing the risk of blood clots and improving circulation.
It’s important to note that more research is needed to fully understand the effects of nattokinase on the body. If you are considering taking nattokinase, it’s always a good idea to talk to your doctor first to determine if it’s right for you and to discuss any potential risks or benefits.
Who Should Avoid Taking Nattokinase?
In addition to people who are on blood-thinning medications or who have bleeding disorders, there are other groups of people who may need to avoid taking nattokinase. For example:
- Children and pregnant or breastfeeding women should avoid nattokinase, as there is not enough evidence to determine its safety in these populations.
- People who are scheduled for surgery or dental procedures should stop taking nattokinase at least two weeks before their procedure, as it may increase the risk of bleeding.
- People with liver or kidney disease may need to be cautious about taking nattokinase, as there is some evidence that it may affect liver function. However, more research is needed to confirm this.
It is also important to note that nattokinase may interact with certain medications, such as aspirin and other blood-thinning drugs. Therefore, it is important to speak with a healthcare provider before taking nattokinase if you are currently taking any medications.
Additionally, while nattokinase is often marketed as a natural remedy for cardiovascular health, there is limited scientific evidence to support its effectiveness in preventing or treating heart disease. It is important to maintain a healthy lifestyle and work with a healthcare provider to manage any cardiovascular conditions.
How to Choose the Right Dosage of Nattokinase
The optimal dosage of nattokinase depends on several factors, including the specific product you are taking, your age and weight, and your individual health needs. In general, most nattokinase supplements recommend a dosage of 1000-2000 FU (fibrinolytic units) per day. However, it’s important to follow the instructions on the product label and to talk to your doctor before taking nattokinase or any other supplements.
It’s also important to note that nattokinase may interact with certain medications, such as blood thinners, and may not be suitable for individuals with bleeding disorders or those who have recently undergone surgery. Additionally, some studies have suggested that higher doses of nattokinase may increase the risk of bleeding, so it’s important to start with a lower dose and gradually increase it under the guidance of a healthcare professional.
Furthermore, the quality and purity of nattokinase supplements can vary widely, so it’s important to choose a reputable brand that has been independently tested for potency and contaminants. Look for products that are certified by third-party organizations, such as the United States Pharmacopeia (USP) or ConsumerLab.com, which test supplements for quality and purity.
Best Ways to Take Nattokinase: Supplements, Foods or Both?
The primary way to get nattokinase is by taking a supplement, which is usually derived from natto or from the bacteria used to ferment it. However, some people prefer to get their nattokinase from food sources such as natto, which can be found in Japanese markets and some health food stores. Keep in mind that natto has a distinct taste and texture that not everyone enjoys, so it may not be the best choice for everyone. Additionally, it’s important to choose high-quality supplements and foods to ensure that you are getting a safe and effective dose of nattokinase.
It’s worth noting that while nattokinase has been shown to have potential health benefits, it’s important to speak with your healthcare provider before adding it to your diet. This is especially true if you are taking any medications or have a history of blood clotting disorders. Your healthcare provider can help you determine the best way to incorporate nattokinase into your overall health plan.
How to Incorporate More Nattokinase into Your Diet
If you want to incorporate more natto or nattokinase into your diet, there are several ways to do so. Some suggestions include:
- Adding a small amount of natto to a bowl of rice or to stir-fried vegetables.
- Mixing natto with soy sauce and mustard for a traditional Japanese breakfast dish.
- Using natto as a topping for sushi or other seafood dishes.
- Taking a nattokinase supplement as directed by your doctor or a qualified healthcare practitioner.
Overall, nattokinase is a potentially beneficial enzyme that may have many health-promoting effects, especially for heart and circulatory health. However, it’s important to talk to your doctor before taking nattokinase, especially if you have any underlying medical conditions or are taking medications that may interact with it. By doing so, you can help ensure that you are getting the appropriate dose and that you are taking it safely and effectively.
Another way to incorporate nattokinase into your diet is by adding it to your smoothies or protein shakes. You can blend natto with fruits, vegetables, and other healthy ingredients to create a nutritious and delicious drink. Additionally, you can try making a natto-based salad dressing or marinade by mixing it with olive oil, vinegar, and herbs. This can add a unique flavor and health benefits to your meals.