Natto is a traditional Japanese food made from soybeans fermented with Bacillus subtilis, and it has drawn considerable scientific interest for its unique nutritional profile. Research suggests that nattokinase, a fibrinolytic enzyme produced during fermentation, may support healthy blood clotting processes and help maintain normal blood pressure levels. Studies also indicate that natto is one of the richest dietary sources of vitamin K2 (menaquinone-7), which plays a well-documented role in calcium metabolism and bone health. Additionally, the fermentation process yields beneficial bacteria and bioactive compounds that may contribute to a healthier gut environment. While natto has a distinctive flavor and texture that can take some getting used to, its long history as a dietary staple continues to inspire modern research into its potential health-supporting properties.
Compare this supplementResearch suggests that regular natto consumption is associated with improved bone health outcomes, particularly throu...
View studies →Research suggests that natto and its derived compounds may influence blood clotting through two primary mechanisms: t...
View studies →Research suggests that natto and its derived compounds may have relevance to blood pressure regulation, with laborato...
View studies →Research suggests that natto and its constituent microorganisms may offer benefits for gut health, based on a small b...
View studies →These are commonly referenced dosage ranges for this supplement. They are not medical recommendations. Always consult a healthcare provider before supplementing.
| Form | Dose range | Frequency | Studied for | Source |
|---|---|---|---|---|
| Capsule | 100–200 mg | Daily | blood clotting support via nattokinase activity | Common in clinical trials studying nattokinase-standardized natto extracts |
| Capsule | 180–360 mcg | Daily | bone health and arterial calcification prevention via high-dose MK-7 | Used in clinical trials targeting arterial stiffness and bone turnover markers |
| Capsule | 45–90 mcg | Daily | bone health via vitamin K2 (MK-7) content in natto-derived supplements | Common in clinical trials for bone mineral density and carboxylation of osteocalcin |
| Capsule | 2,000–4,000 FU | Daily | cardiovascular and blood clotting support, measured in fibrinolytic units | Based on RCTs using standardized nattokinase enzyme activity units |
| Powder | 7.5–15 g | Daily | blood pressure regulation and general cardiovascular health | Based on RCTs using whole natto powder supplementation |