Natto for Heart and Gut: What It Can Support, What the Research Suggests, and Who Should Be Cautious
Natto is a traditional fermented soybean food known for compounds like nattokinase and vitamin K2 (MK-7), which have been studied for gut and heart support. This article explains what research suggests, what to expect when starting (including possible temporary bloating), why capsules can make consistency easier, and who should avoid natto especially people on blood thinners.
Natto is a traditional Japanese food made by fermenting soybeans with Bacillus subtilis var. natto. While it is recognised for its strong flavour and sticky texture, its fermentation process produces enzymes and compounds that have been studied for their potential benefits to gut and heart health.
At Living Alpha, we focus on fermented natto in a capsule format to make it easier to incorporate into a consistent routine—without having to eat natto as a food.
Natto and gut support: what research suggests
Fermented foods are often discussed in the context of digestion because fermentation changes the raw ingredients, creating enzymes, peptides, and other byproducts that may be easier for the body to use. Natto is also distinctive because it contains spore-forming bacteria, which are more resilient than many common probiotic strains.
What this may support (for some people):
- A more resilient digestive routine, especially when combined with adequate fibre, hydration, and physical activity
- Increased microbiome diversity, which supports digestion, comfort, and regularity
- A gradual adjustment period as the gut adapts to fermented foods
It’s also worth being honest: when people introduce fermented foods or supplements, some notice temporary gas or bloating at first. That doesn’t happen to everyone, and it often improves as the body adjusts. A sensible approach is to start gently, stay consistent, and observe how you feel over 1–2 weeks.
Natto and heart support: what research suggests
Natto is particularly known for nattokinase, an enzyme created during fermentation. Nattokinase has been studied for its potential to support markers linked to healthy circulation and blood flow. Natto is also a dietary source of vitamin K2 (MK-7), which has been studied for its role in calcium metabolism and cardiovascular health.
Research indicates the following potential benefits:
- Some studies associate nattokinase with markers of circulatory support.
- Vitamin K2 (MK-7) has been studied for its role in directing calcium to bones and away from soft tissues, supporting arterial health as part of an overall nutrition plan.
- Fermented foods can be a helpful “foundation habit” for people looking to support long-term wellness.
Our approach at Living Alpha is to offer fermented natto capsules in a measured format so people can build consistency and avoid the “on/off” pattern that often happens with fermented foods.
Who should be cautious?
Natto and natto-derived ingredients can affect blood clotting and may not be suitable for everyone. Consult a healthcare professional before using natto or related supplements if you:
- Take blood thinners, especially warfarin (vitamin K can interfere with anticoagulation management)
- Use antiplatelet or anticoagulant medication, or have a bleeding disorder.
- Have an upcoming surgery or dental procedure
- Are you pregnant or breastfeeding, or managing complex medical conditions
Bottom line
Natto is a fermented food with promising research supporting its gut and heart health benefits. Capsules offer a convenient way to maintain consistency without the taste or texture of traditional natto. The best outcomes result from steady habits, realistic expectations, and appropriate caution, especially for those taking medication.
