What is Natto Vitamin K2?

Natto is a traditional Japanese food made from fermented soybeans, commonly served as a breakfast dish or added to rice bowls. It is known for its strong odor, sticky texture, and health benefits. Natto is particularly recognized for its high content of Vitamin K2, a nutrient essential for bone health and cardiovascular function. Vitamin K2 helps in the transportation of calcium to bones, preventing calcification of blood vessels, and maintaining bone density. Studies suggest that consuming natto, rich in Vitamin K2 (specifically MK-7), can significantly improve bone health by enhancing calcium absorption and reducing the risk of osteoporosis. As a result, natto is considered one of the best dietary sources of Vitamin K2, often recommended for individuals looking to improve bone density and prevent fractures.

What is Natto?

Natto is a traditional Japanese dish made from fermented soybeans, commonly enjoyed at breakfast with rice. Its preparation involves soaking soybeans, steaming them, and fermenting them with Bacillus subtilis, which contributes to its characteristic sticky texture and strong odor. Natto is known for its impressive nutritional profile, packed with protein, fiber, and essential vitamins such as Vitamin K2, which is vital for bone health. The dish also contains nattokinase, an enzyme that promotes cardiovascular health. Studies have shown that consuming natto can support gut health and improve circulation. Additionally, research suggests natto is rich in antioxidants and beneficial bacteria that aid in digestion.

What is Vitamin K2?

Vitamin K2 is a crucial fat-soluble vitamin that plays a vital role in bone health, cardiovascular health, and more. It is primarily found in fermented foods and animal products, such as natto, eggs, and dairy. Vitamin K2 activates proteins like osteocalcin, which helps deposit calcium in bones and teeth, supporting bone density and preventing arterial calcification. Unlike Vitamin K1, which is involved in blood clotting, Vitamin K2 is responsible for calcium regulation. Research suggests that Vitamin K2 (especially in its MK-7 form) supports better bone health and cardiovascular function by preventing calcium buildup in arteries.

The Connection between Natto and Vitamin K2

Natto, a traditional Japanese food made from fermented soybeans, is an excellent source of Vitamin K2, particularly the MK-7 form, which plays a vital role in bone and cardiovascular health. During the fermentation process, Bacillus subtilis bacteria convert soybeans into natto, enriching the food with menaquinone-7 (MK-7), a form of Vitamin K2. This fermentation significantly increases the bioavailability of MK-7 compared to other forms of Vitamin K2 found in non-fermented foods, making it an effective source for supplementation. MK-7 has a longer half-life in the bloodstream, enhancing its benefits on calcium regulation in the bones. (1) Studies have highlighted the importance of natto as a dietary source of Vitamin K2 and its potential health benefits. The presence of MK-7 in natto makes it a promising natural option for enhancing Vitamin K2 intake.

Health Benefits of Natto Vitamin K2

Natto, a traditional Japanese food, is a potent source of Vitamin K2, essential for bone health, cardiovascular well-being, and overall wellness. Its unique fermentation process boosts its health benefits significantly.

1. Improves Bone Health

Natto, a traditional Japanese food, is known for its high Vitamin K2 content, especially in the form of MK-7, which has been linked to improved bone health. MK-7 activates osteocalcin, a protein essential for bone mineralization, thus enhancing bone strength. Studies have demonstrated that natto can help reduce the risk of osteoporosis and fractures by improving bone density. (2) Additionally, natto’s MK-7 improves calcium regulation in bones and has shown beneficial effects on bone metabolism in postmenopausal women. (3)

2. Reduces Risk of Osteoporosis

Natto, a fermented soybean dish, is rich in Vitamin K2, particularly menaquinone-7 (MK-7), which plays a vital role in bone health. Studies show that increased MK-7 intake significantly improves bone mineral density and reduces the risk of fractures in individuals with osteoporosis. Research highlights its effects in calcium regulation and bone matrix protection, especially in postmenopausal women Jakubowski et al., 2019. (4) Furthermore, Vitamin K2 supplementation has been found to enhance osteocalcin activation, which is essential for bone strength Akbari et al., 2021. (5) Natto’s beneficial impact is also confirmed in clinical trials where its consumption led to improved bone health outcomes Maresz, 2015. (6) Additionally, studies on fermented soy products indicate that they effectively support bone mineralization and reduce fracture risks Hirsch et al., 2004. (7) Such evidence positions natto as a beneficial food for osteoporosis management.

3. Improves Cardiovascular Health

Vitamin K2 in natto, particularly menaquinone-7, plays a significant role in cardiovascular health. Research suggests that it helps reduce arterial calcification by activating matrix Gla-protein, a potent inhibitor of vascular calcification Jadhav et al., 2022. (8) Studies have shown that natto consumption enhances endothelial function and reduces blood pressure, contributing to better heart health Liu et al., 2021. (9) In clinical trials, nattokinase, an enzyme in natto, has demonstrated significant benefits in reducing blood clotting and enhancing circulation Gasmi et al., 2022. (10) The inclusion of Vitamin K2 in diet has been linked to improved cardiovascular outcomes, reducing risks of atherosclerosis and heart disease Akbari et al., 2021. (5) These findings underscore natto as a heart-healthy food, providing essential nutrients for reducing cardiovascular disease risks.

4. Enhances Blood Clotting

Natto, a fermented soybean product, contains high levels of vitamin K2, crucial for blood coagulation. Vitamin K2 activates proteins that promote clotting, such as prothrombin. Studies show that nattokinase, an enzyme found in natto, can inhibit platelet aggregation and thrombus formation, thus enhancing blood flow and reducing clot formation risks. This relationship is highlighted in various studies, including this research by Jang et al. (2013), which discusses nattokinase’s clot-inhibiting properties. Additionally, Schurgers et al. (2007) examine the role of vitamin K2 in coagulation. (1) Research by Liu et al. (2021) in Advances in Enzyme Research suggests that nattokinase’s ability to dissolve thrombus may further prevent clot-related issues. Further insights on vitamin K2’s impact on health, including blood clotting, can be found in the work by Gasmi et al. (2022) on nutraceutical benefits.

5. Regulation of Calcium Metabolism

Vitamin K2, particularly in its menaquinone-7 (MK-7) form found in natto, plays a key role in calcium metabolism, aiding in the proper regulation of calcium in bones and blood vessels. It activates proteins like osteocalcin, which help bind calcium to bone, reducing the risk of calcium buildup in arteries. A 2021 study by Akbari et al. highlights vitamin K2’s role in preventing calcium-related disorders. (5) Additionally, research by Rajeshkumar et al. (2021) in the journal International Journal of Dental and Oral Science underlines the significance of natto-derived MK-7 in bone health. Moreover, Fujita et al. (2012) found in Osteoporosis International that prolonged natto intake improves bone mineral density in elderly men, supporting vitamin K2’s effect on calcium regulation. (11)

6. Prevents Tooth Decay

Natto, rich in vitamin K2, has been associated with enhanced dental health, particularly in preventing tooth decay. Research suggests that vitamin K2 helps by activating proteins such as osteocalcin, which play a role in the mineralization of dental enamel, thereby strengthening teeth. This was highlighted in studies like the one by Gordeladze et al. (2017), which delves into K2’s impact on tooth epigenetics. (12) Additionally, findings in Weston Price’s research have long demonstrated its preventive role against dental decay. (13) Rajeshkumar et al. (2021) also noted its presence in fermented foods like natto in their study on dental health. (14) Vitamin K2’s synergy with calcium in dental mineralization is explored further in the work by Southward (2015). (15) Additionally, Payne et al. (2006) link vitamin K2 consumption with reduced dental issues.

7. Reduces Risk of Heart Disease

Natto, a potent source of vitamin K2, has shown promising effects in reducing the risk of heart disease. Vitamin K2 plays a crucial role in vascular health by activating proteins that help regulate calcium, preventing arterial calcification. A significant study by Jakubowski et al. (2019) highlighted nattokinase’s ability to reduce coronary heart disease risk. (4) Similarly, Chen et al. (2022) in Frontiers in Cardiovascular Medicine emphasize its cardiovascular benefits. (16) Moreover, Bonaldo and Leroy (2024) found a strong link between natto intake and improved heart function. (17) Gasmi et al. (2022) also reviewed vitamin K2’s contribution to heart disease prevention, further reinforcing natto’s cardiovascular benefits. (18) Finally, the book by McEwen (2024) explores the long-term effects of natto and vitamin K2 on heart disease management. (19)

8. Have Anti-Cancer Properties

Natto, rich in vitamin K2, has demonstrated notable anti-cancer properties in recent research. Vitamin K2’s role in cancer prevention is linked to its ability to inhibit the proliferation of cancer cells. Studies such as the one by Jakubowski et al. (2019) have shown that long-term supplementation of vitamin K2 can reduce the risk of certain cancers. Moreover, Smajdor et al. (2023) have highlighted the significant impact of vitamin K2 derived from natto in blocking cancer cell growth. (20) Chan et al. (2020) in Food Research also explored the protective mechanisms of natto against cancer. (21) Additionally, Euler (2022) links natto consumption with cancer prevention through vitamin K2’s effect on cellular pathways. (22) These findings demonstrate the vital role of natto in fighting cancer.

9. Enhances Longevity

Natto, known for its high content of vitamin K2, has been associated with enhanced longevity. Studies have found that regular consumption of natto helps maintain bone density, reduce age-related fractures, and promote overall vitality, particularly in aging populations. For instance, Yamaguchi (2015) in Aging Journal explored how vitamin K2 from natto can contribute to longevity by enhancing mineralization. Furthermore, the work by Fujita et al. (2012) in Osteoporosis International observed that vitamin K2’s effects on bone health are linked to longer, healthier lives. (11) Research by Tsukamoto et al. (2000) supports these findings, suggesting that natto consumption can help maintain optimal health throughout life, as seen in their study. (23) Additionally, McEwen (2024) discusses how natto-derived K2 promotes longevity by improving circulation and cellular function. (19)

10. Improves Skin Health

Natto, a rich source of vitamin K2, has demonstrated significant benefits for skin health. Vitamin K2 helps regulate calcium levels in the skin, promoting hydration and elasticity. Studies show that the activation of proteins by vitamin K2 can prevent skin aging and improve texture. For instance, research by Afzaal et al. (2022) discusses how vitamin K2 aids in skin moisturizing and health in their study. (24) Additionally, Bonaldo and Leroy (2024) emphasize in Trends in Food Science how natto contributes to skin health through its rich vitamin K2 content. (17) Liu et al. (2021) further support this in their research on natto’s role in enhancing skin moisture. (9) Moreover, studies in omegavia.com underline the vital connection between vitamin K2 and improved skin hydration. Finally, Nagai and Tamang (2015) in their book on the health benefits of natto discuss its protective effects on the skin.

How to Incorporate Natto Vitamin K2 into Your Diet

Incorporating Natto, a rich source of Vitamin K2, into your diet can enhance bone and heart health. Discover simple ways to enjoy this nutritious food while reaping its numerous health benefits.

1. Add it to Rice or Grain Bowls

One of the simplest and most effective ways to incorporate natto into your diet is by adding it to rice or grain bowls. Natto can enhance the nutritional profile of any grain bowl with its rich content of vitamin K2, which supports bone health and helps regulate calcium metabolism. You can place a serving of natto directly on top of your rice for an easy meal. Research has shown that vitamin K2 plays a crucial role in bone mineralization, and adding natto to your meals can help you reap these benefits. If you are looking for ways to enhance your grains further, check out this article about the role of vitamin K2 in bone health. (2) You can also find some creative ways to prepare rice bowls with natto in this healthy recipes guide or learn more about its health impact from Harvard Health. (25)

2. Include it in Sushi

Natto makes an excellent sushi filling, adding both flavor and a host of health benefits. Its distinct taste and texture complement the fresh flavors of sushi, making it an ideal addition to your sushi rolls. Vitamin K2, found abundantly in natto, has been shown to help reduce the risk of heart disease by preventing arterial calcification. Adding natto to your sushi isn’t just delicious, it’s a great way to increase your intake of this important nutrient. You can explore different sushi recipes that feature natto at Sushi Recipes, or learn about the health benefits of natto in sushi from this nutrition-focused article on cancer prevention. Moreover, this study explains how fermented foods like natto can support long-term heart health.

3. Make Natto Soup

For a warm, comforting dish, incorporate natto into soups like miso soup or vegetable broth. Natto blends beautifully with both traditional Japanese soups and modern vegetable-based broths, providing a boost of vitamin K2 and other essential nutrients. The incorporation of natto in soups also enhances their mineral content, especially in terms of bone health, as vitamin K2 is known to play a vital role in calcium regulation. Check out this article about the role of fermented foods like natto in calcium metabolism. You can also find several easy recipes for natto soup in this guide to Japanese soups. Moreover, the addition of natto in soups aligns well with studies indicating its beneficial effects on cardiovascular health, as highlighted in this recent study on heart disease prevention.

4. Blend into Smoothies

For an unconventional but healthful twist, blending natto into savory smoothies is an excellent option. While it may sound unusual, the creamy texture of natto works well with ingredients like spinach, avocado, and cucumber, which provide added fiber and vitamins. Combining natto with these vegetables not only creates a nutrient-packed smoothie but also offers a good source of vitamin K2, which helps regulate calcium in the body. This form of smoothie can help keep your bones strong and improve skin health. You can learn more about the potential health benefits of natto in smoothies in this wellness article and this study on the benefits of fermented foods. For more smoothie ideas, you can visit Healthline’s smoothie guide.

5. Natto on Toast

For a quick and nutritious meal, spread natto on whole-grain toast. This combination makes for a simple yet powerful breakfast or snack, providing a healthy dose of vitamin K2 and other essential nutrients. Whole grains, paired with natto, create a meal that promotes good bone health and cardiovascular function. You can add toppings like avocado or a fried egg for a satisfying and filling dish. This simple yet effective way to include natto in your diet is often recommended for those looking to improve their health through easy and accessible meals. If you’re looking for more ways to integrate natto into your meals, this recipe book offers great options, and this guide explains more about the benefits of vitamin K2. You can also explore more health benefits of fermented foods like natto in this nutrition-focused article.

Potential Side Effects of Natto Vitamin K2

While Natto’s Vitamin K2 offers numerous health benefits, excessive consumption can lead to potential side effects. It’s important to understand these risks, especially for individuals on blood thinners or with specific conditions.

1. Interaction with Blood Thinners

Natto, a fermented soybean product rich in vitamin K2, can interact with blood thinners like warfarin. Vitamin K2 plays a key role in promoting blood clotting, and consuming natto in large quantities may decrease the effectiveness of anticoagulant drugs, increasing the risk of blood clots. Clinical studies, such as the one by Chen et al. (2022) in Frontiers in Cardiovascular Medicine, suggest that patients on blood thinners should carefully monitor natto intake. (16) Additionally, Granito et al. (2024) highlight in their study from Taylor & Francis the potential for increased bleeding risk. (26) Warfarin users are advised to avoid high vitamin K2 foods like natto, as discussed by Nakajima et al. (2021) in Journal of Medicinal Foods. For further insights, Milner and Makise (2002) caution about the risk of interactions between natto and warfarin in their research.

2. Risk of Excessive Calcium

Excessive intake of natto, due to its high vitamin K2 content, may pose a risk of excessive calcium in the body. Vitamin K2 helps in the regulation of calcium metabolism, and while it prevents calcium buildup in arteries, high doses may lead to abnormal calcium accumulation in soft tissues. Akbari et al. (2021) in MDPI discuss the potential for calcium-related disorders from excessive vitamin K2. (5) Furthermore, Yamaguchi et al. (2000) in their study published in Springer caution about the calcium content in natto. (23) Kaneki et al. (2001) also explored this in their work, underlining the importance of moderation. (27) Liu et al. (2021) in Advances in Enzyme Research provide further evidence on calcium regulation linked to vitamin K2. (28) Additionally, Fujita et al. (2012) in Osteoporosis International highlight the need for proper calcium management when consuming vitamin K2-rich foods like natto. (11)

3. Digestive Issues

Natto, a fermented soybean product rich in vitamin K2, can cause digestive discomfort for some individuals, particularly those with sensitivities to soy. The fermentation process generates beneficial bacteria, which can promote gut health but may also lead to bloating and gas in sensitive individuals. Studies, such as those by Liu et al. (2021) in Advances in Enzyme Research, highlight how natto affects gastrointestinal functions. (9) Additionally, Afzaal et al. (2022) in Wiley Online Library discuss the effects of fermented foods on digestion. (24) Furthermore, Nagai and Tamang (2015) mention the gastrointestinal impacts of consuming natto regularly. It’s important for individuals to monitor their digestion and consult a healthcare provider if discomfort persists.

4. Allergic Reactions

Natto, due to its soy content, can trigger allergic reactions in individuals with soy allergies. These reactions may include symptoms such as itching, swelling, or difficulty breathing. Although rare, the allergens in natto can cause serious reactions in sensitive individuals. Studies by Gasmi et al. (2022) in Taylor & Francis explore food allergens and sensitivities to natto. (10) Additionally, research by Jadhav et al. (2022) in Frontiers in Pharmacology highlights potential adverse reactions to natto consumption. (8) It’s important for individuals with known soy allergies to avoid natto or consult a doctor before consuming it.

5. Potential Overdose of Vitamin K2

Excessive intake of natto, particularly its vitamin K2 content, may lead to potential overdose, although such occurrences are rare. The high levels of menaquinone-7 (MK-7) in natto can disrupt vitamin K metabolism if consumed in large amounts. Jakubowski et al. (2019) in Farmacia Journal emphasize that while vitamin K2 is generally considered safe, moderation is essential. (4) Similarly, Jadhav et al. (2022) in Frontiers in Pharmacology discuss the risks of high doses of MK-7. (8) Overconsumption of natto could lead to adverse effects on calcium metabolism and blood clotting, as detailed in studies like this one. (29) Furthermore, toxicity evaluations presented by Yasin et al. (2017) in IntechOpen highlight the importance of maintaining appropriate vitamin K2 levels to avoid toxicity. (30)

Conclusion

In conclusion, Natto is a unique and highly nutritious food, offering an exceptional source of Vitamin K2, which plays a vital role in promoting bone health, cardiovascular wellness, and overall bodily function. Its fermentation process enhances the bioavailability of Vitamin K2, making it one of the best natural sources. Incorporating Natto into your diet can provide a variety of health benefits, especially when combined with a balanced diet. However, like any nutrient, moderation is key. By understanding its benefits and potential risks, you can make an informed decision about including Natto in your daily routine for optimal health.

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