Natto vs Nattokinase: Food vs Supplement Compared

Natto and nattokinase are often mentioned together in discussions about heart health, circulation, and healthy aging. While they share the same origin, they are not the same thing.

Natto is a traditional Japanese fermented soybean food that has been consumed for more than 1,000 years. Nattokinase, on the other hand, is a powerful enzyme extracted from natto during the fermentation process. 

Both offer unique health benefits, but understanding the differences can help you decide which option best fits your health goals.

Quick Comparison: Natto vs Nattokinase

The simplest way to understand the difference is this: natto is the food, while nattokinase is the active enzyme found inside that food.

What Is Natto?

Natto is a traditional Japanese dish made by fermenting soybeans with a beneficial bacterium called Bacillus subtilis.

The fermentation process creates natto's distinctive characteristics:

• Sticky texture

• Stringy appearance

• Strong aroma

• Rich nutritional profile

Although natto is a staple in parts of Japan, many Western consumers find its taste and texture difficult to enjoy consistently.

Nutritional Profile of Natto

Natto contains numerous beneficial nutrients, including:

• Protein

• Dietary fiber

• Probiotics

• Iron

• Magnesium

• Calcium

• Vitamin K2

• Nattokinase enzyme

Because natto contains both probiotics and vitamins alongside nattokinase, it is often considered one of the world's most nutrient-dense fermented foods.

Why Is Natto Considered a Superfood?

Natto's reputation as a superfood comes from its combination of:

• Heart-supportive nutrients

• Bone-supportive Vitamin K2

• Gut-friendly probiotics

• Plant-based protein

• Beneficial enzymes

For individuals who enjoy the taste and can access fresh natto regularly, it can be an excellent addition to a healthy diet.

What Is Nattokinase?

Nattokinase is the enzyme naturally produced during natto fermentation.

In the 1980s, researchers isolated nattokinase from natto and began studying its unique biological properties. Since then, it has become one of the most popular supplements for cardiovascular wellness and healthy circulation.

Unlike natto, which contains many nutrients, nattokinase supplements focus on delivering concentrated amounts of this specific enzyme.

How Nattokinase Works

One reason nattokinase has attracted so much scientific interest is its ability to help break down fibrin.

Fibrin is a protein involved in blood clotting and tissue repair. As people age, excess fibrin accumulation may contribute to reduced circulation and arterial stiffness.

Nattokinase is often studied because it supports the body's natural ability to manage fibrin levels and maintain healthy blood flow.

Understanding FU (Fibrinolytic Units)

Nattokinase potency is measured in FU, or Fibrinolytic Units.

The higher the FU rating, the more enzyme activity the supplement delivers.

Most supplements contain:

• 2,000 FU

• 4,000 FU

• 6,000 FU

Higher-potency products provide significantly greater enzyme activity per serving.

Here you can learn more about nattokinase dosage and safety use.

Natto vs Nattokinase: The Key Differences

Although natto and nattokinase come from the same source, they serve different purposes. Natto is a traditional fermented food that delivers a broad range of nutrients, while nattokinase supplements are designed to provide concentrated enzyme activity in a convenient form. 

Understanding these differences can help you choose the option that best aligns with your health goals.

Nutritional Composition

Natto is a complete food that offers a wide variety of nutrients and beneficial compounds.

It contains:

• Protein

• Fiber

• Vitamins

• Minerals

• Probiotics

• Nattokinase

Because natto is made from whole soybeans, it also provides amino acids and other naturally occurring plant compounds that contribute to overall wellness.

Nattokinase supplements, by contrast, provide a concentrated source of one active compound without the additional nutritional components found in natto. This makes supplements more targeted but less comprehensive from a nutritional standpoint.

Potency

The amount of nattokinase found in natto varies based on several factors, including:

• Fermentation conditions

• Preparation methods

• Storage

• Serving size

• Manufacturing processes

As a result, it can be difficult to determine exactly how much nattokinase you are consuming from a serving of natto.

Supplements offer standardized doses, making it easier to know exactly how much nattokinase you're consuming. Potency is typically measured in FU (Fibrinolytic Units), allowing consumers to compare products and select a dosage that meets their needs.

Vitamin K2 Content

Natto is one of the richest dietary sources of Vitamin K2.

Vitamin K2 plays an important role in directing calcium toward bones and away from arteries. For this reason, many people consume natto not only for nattokinase but also for its exceptional Vitamin K2 content.

Many nattokinase supplements contain little or no Vitamin K2 because the extraction process isolates the enzyme itself. While this may be beneficial for individuals specifically seeking nattokinase, it means they may miss out on one of natto's most valuable nutrients.

Convenience

This is one of the biggest differences between the two options.

To obtain nattokinase from natto, you must regularly consume the food. While natto is widely available in Japan, it can be harder to find in some countries and may require specialty grocery stores or online ordering.

For many people, the strong smell, sticky texture, and distinctive flavor make daily consumption challenging.

Nattokinase supplements provide a convenient alternative through easy-to-swallow capsules. They are portable, easy to store, and can be incorporated into a daily wellness routine without changing dietary habits.

Digestibility and Lifestyle Considerations

Another important difference is how each option fits into a person's lifestyle.

Natto may appeal to individuals who prefer obtaining nutrients from whole foods and enjoy experimenting with traditional fermented foods. It can also contribute beneficial probiotics that support digestive health.

Nattokinase supplements may be more appealing to busy individuals who want a consistent intake without preparing or purchasing specialty foods. Supplements also eliminate concerns about taste preferences and serving sizes.

Which Is Better for Heart Health?

The answer depends on your goals.

Benefits of Eating Natto

Natto offers:

• Whole-food nutrition

• Probiotics for gut health

• Vitamin K2 for bone and cardiovascular support

• Plant-based protein

• Natural nattokinase

People who enjoy fermented foods may benefit from the broad nutritional profile natto provides.

Benefits of Taking Nattokinase

Nattokinase supplements provide:

• Concentrated enzyme activity

• Consistent potency

• Convenient dosing

• No unpleasant taste

• Easy daily compliance

Individuals primarily interested in nattokinase's cardiovascular benefits often choose supplements because they deliver significantly higher and more predictable enzyme levels.

Can Natto Provide Enough Nattokinase?

Technically, yes. However, there are limitations.

Unlike supplements, natto does not provide a guaranteed enzyme dose.

Factors affecting nattokinase levels include:

• Soybean variety

• Fermentation time

• Storage conditions

• Manufacturing methods

As a result, two servings of natto may contain different amounts of active enzyme.

If your goal is simply enjoying a healthy fermented food, variability may not matter. But if you're seeking consistent enzyme intake, supplements provide far more precision.

Should You Take Natto and Nattokinase Together?

For some people, combining both may provide advantages.

Natto can contribute:

• Probiotics

• Vitamin K2

• Protein

• Minerals

Meanwhile, nattokinase supplements can provide:

• Standardized enzyme potency

• Consistent daily intake

• Convenience

This approach allows individuals to enjoy the nutritional benefits of natto while ensuring reliable enzyme consumption.

However, anyone taking anticoagulant medications or managing cardiovascular conditions should consult a healthcare professional before adding nattokinase supplements.

Why Some People Choose High-Potency Nattokinase Supplements

Not all nattokinase supplements are created equal.

Many products provide between 2,000 and 4,000 FU per serving. These lower-potency formulations may be appropriate for general wellness and maintenance.

However, some consumers prefer higher-strength formulations designed to deliver substantially greater enzyme activity.

For individuals seeking maximum nattokinase potency, Healthletic Ultimate Nattokinase was developed with a clinical-strength 10,800 FU dosage.

Unlike standard formulations that often contain only 2,000–4,000 FU, Healthletic's clinical-strength dose delivers approximately four times more enzyme activity.

Many lower-dose products may be sufficient for maintenance but may not provide the same level of enzyme activity as higher-potency formulations.

The company's 10,800 FU formula was designed to support:

• Healthy circulation

• Blood flow optimization

• Arterial health

• Cardiovascular wellness

• Healthy blood pressure already within normal ranges

Who Should Choose Natto?

Natto may be ideal for:

• Whole-food enthusiasts

• Fans of Japanese cuisine

• Individuals seeking probiotics

• Those wanting natural Vitamin K2

• People who enjoy fermented foods

If you appreciate traditional foods and can eat natto consistently, it can be an excellent dietary addition.

Who Should Choose Nattokinase?

Nattokinase supplements may be better suited for:

• People who dislike natto's taste

• Individuals seeking standardized dosing

• Busy adults wanting convenience

• Those focused on enzyme supplementation

• Consumers looking for higher-potency options

For many Western consumers, supplementation offers a practical and sustainable alternative.

Natto vs Nattokinase: Pros and Cons

Natto

Nattokinase

Final Verdict

When comparing natto vs nattokinase, there is no universal winner because they serve different purposes.

Natto is a nutrient-dense fermented food that delivers protein, probiotics, Vitamin K2, and naturally occurring nattokinase. It is ideal for people who enjoy whole-food nutrition and traditional Japanese cuisine.

Nattokinase, however, offers concentrated enzyme activity in a convenient supplement form. For individuals seeking consistent potency without the strong smell or sticky texture of natto, supplementation is often the more practical choice.

If your primary goal is obtaining reliable daily nattokinase intake, a high-quality supplement such as Healthletic Ultimate Nattokinase may provide advantages through its clinical-strength 10,800 FU dosage, delayed-release delivery system, and third-party tested quality standards.

Ultimately, the best choice depends on your preferences, health goals, and whether you prioritize whole-food nutrition, targeted enzyme supplementation, or a combination of both.

Frequently Asked Questions

Is nattokinase the same as natto?

No. Natto is a fermented soybean food, while nattokinase is an enzyme extracted from natto.

Does natto naturally contain nattokinase?

Yes. Nattokinase is produced during the fermentation process that creates natto.

Can nattokinase replace eating natto?

Nattokinase supplements can provide concentrated enzyme activity, but they do not provide the full nutritional profile of natto.

Which contains more nattokinase?

Standardized supplements generally provide more predictable and concentrated amounts of nattokinase than food sources.

Does nattokinase contain Vitamin K2?

Most nattokinase supplements contain little or no Vitamin K2 compared to natto.

What is the best time to take nattokinase?

Many manufacturers recommend taking nattokinase on an empty stomach to optimize absorption.

Is nattokinase safe?

Nattokinase has been consumed through natto for centuries and is generally well tolerated. Individuals taking blood-thinning medications should consult a healthcare provider before use.