Nattokinase is a natural enzyme found in natto, a sticky Japanese food made from fermented soybeans. People in Japan have eaten natto for hundreds of years. Today, many people take nattokinase supplements for heart health, circulation support, and blood flow balance.
But is it really healthy? And how much should you take?
Let’s break it down in simple terms.
What Is Nattokinase?
Nattokinase comes from boiling soybeans, adding a friendly bacteria called Bacillus subtilis, and letting it ferment. This process creates the enzyme.
Then, supplement makers extract the enzyme and put it into capsules or powders.
If you have ever tried natto, you know it has a strong smell and sticky texture. Some people love it. Many do not.
What You Should Know
Nattokinase is a natural enzyme from natto that supports healthy blood flow and heart wellness
It may help break down excess fibrin and support normal blood pressure
You should avoid it if you take blood thinners or have bleeding risks
Most people take 100–200 mg (2,000 FU) per day for general heart support
Natto offers the same enzyme plus extra nutrients, but supplements give a steady, easy dose.
Benefits of Nattokinase for Heart and Circulation
Nattokinase is best known for helping the body maintain smooth blood flow. It does this by supporting how your blood handles fibrin, the protein that forms clots.
Research suggests nattokinase may:
• Support healthy circulation
• Help break down excess fibrin
• Promote normal blood pressure
These benefits matter even more as we age. For example, if your legs feel heavy after sitting too long, better circulation may help.
But here’s a question: Are you taking it for prevention or for a problem you already have? Knowing this helps you decide if nattokinase fits your routine.
Possible Nattokinase Side Effects and Safety Tips
Most people handle nattokinase well. But it can still cause problems.
Nattokinase may thin the blood. Because of that, you should avoid mixing it with:
• Warfarin
• Aspirin
• Clopidogrel
It may increase bruising or bleeding.
Also avoid nattokinase:
• Before surgery
• If you have bleeding disorders
• If you are pregnant or breastfeeding
There isn’t enough research to show it is safe in those cases.
How Much Nattokinase Should You Take?
Most supplements use:
100–200 mg per day (around 2,000 FU).
This is the dose used in many studies and is considered the standard daily amount.
If you prefer food sources, one small serving of natto (about 50 grams) gives you a similar amount of nattokinase. Still, the enzyme level can vary from batch to batch.
How to Choose the Best Nattokinase Supplement (Easy Guide for Beginners)
Is Eating Natto the Same as Taking Nattokinase?
Yes and no.
Natto gives you nattokinase as well as probiotics, vitamin K2, and protein. It is a whole food with extra benefits.
But:
• Natto has a strong smell that many people dislike
• Supplements give a consistent, easy dose
• Capsules are better if you want simple daily support
If you enjoy natto, great. If not, supplements work too.
Should You Try Nattokinase?
Nattokinase may be helpful if you want simple support for blood flow, heart wellness, and healthy circulation. However, talk with your doctor if you take blood-thinning medicine or have bleeding risks.
Healthy habits matter too. Think about your sleep, stress, and daily movement. Small changes add up.
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Supporting Research
- Hsia, C. H., et al. “Nattokinase decreases plasma levels of fibrinogen, factor VII, and factor VIII in human subjects.” Nutrition Research, 2009
- Kim, J. Y., et al. “Effects of nattokinase on blood pressure: a randomized, controlled trial.” Hypertension Research, 2018.
- Fujita, M., et al. “Purification and characterization of a strong fibrinolytic enzyme (nattokinase).” Journal of Biological Chemistry, 1993.