Did you hear the buzz? There’s a supplement that’s making a lot of noise, and headlines suggest it can reduce blood vessel blockages by up to 95%. Although heart disease is still the number one cause of death worldwide, a claim like this is bound to catch your attention. It definitely caught me. The supplement in question is nattokinase, an enzyme derived from a traditional Japanese food. But with a new “miracle” supplement coming out every few months, you have to ask: Is this supplement different?
I know what you’re thinking because I was thinking it too. Is this the real deal, or just another bottle of hype? Interest in the enzyme nattokinase exploded after a recent study of more than 1,000 people showed surprising results. So, I decided to dig deeper into the research – the good, the bad, and the downright misleading. We’ll take a look at what science actually says about nattokinase, whether pairing it with another supplement called serrapeptase helps, and most importantly, what you can do. In reality Do this to ensure you never have a heart attack. The answers may surprise you. (Based on insights from Dr. Brad Standfield)
Key takeaways
- What is nattokinase? Nattokinase is an enzyme extracted from natto, a traditional Japanese dish made from fermented soybeans. It is believed to contribute to the longevity seen in the Japanese population.
- Noise study: A widely cited 2022 study of more than 1,000 people indicated that nattokinase significantly reduced cholesterol and arterial plaque. However, this was a retrospectively The study, which means it has significant design flaws and cannot prove cause and effect.
- Gold standard evidence: The best scientific evidence we have comes from a 3-year randomized placebo-controlled trial from 2021. This study found No difference in clogged arteries between people taking nattokinase and those taking placebo.
- Food vs. Supplements: While the evidence for nattokinase Nutritional supplements weak, food Natto is a great, healthy option, rich in protein, fiber and vitamin K2.
- The real solution: Heart disease prevention is not found in birth control pills. It comes from proven lifestyle strategies like diet, exercise, and managing key health markers like blood pressure and cholesterol.
1. What is nattokinase and why is everyone talking about it?
nattokinase It is the active ingredient found in natto, a food made from fermented soybeans that has been a staple in Japan for centuries. If you’ve ever seen it, you know that it has a very strong smell and a sticky, stringy texture – it’s definitely an acquired taste! For many years, researchers have observed that populations with high natto intake seem to be less likely to develop heart disease, which is the main reason why it is believed to contribute to the Japanese people’s impressive longevity.
The theory is that nattokinase works by breaking down fibrin, a protein involved in blood clotting. By doing so, it can help dissolve existing blood clots and break up atherosclerotic plaque that builds up and clogs the arteries, thus preventing heart attacks and strokes. Early research looked promising. Small studies have shown that it can reduce red blood cell clumping, prevent clots during long flights, and reduce blood clotting factors. But the real excitement is starting to accelerate in 2022 with one specific study.
2. Studying the “miracle”: A closer look at the hype
The paper that got everyone talking was entitled “Effective Management of Progressing Atherosclerosis and Hypolipidemia with Nattokinase.” It involved more than 1,000 participants, and they reported significant reductions in cholesterol levels and arterial plaque size – by up to 36% – after just 12 months of taking nattokinase supplements.
On the surface, that sounds unbelievable. But here’s the massive problem: this was it Retrospective study. This is a crucial point. A retrospective study is not the gold standard of scientific research. Instead of taking two similar groups and giving one the supplements and the other a placebo, the researchers simply looked at the medical records of people who had actually I decided to take nattokinase. They found people with high cholesterol or existing plaque who had recently started supplements and tracked their results.
Why is this a problem? Because you have no idea what these people were doing! Have they also started taking cholesterol-lowering medications? Did they change their diet or start exercising? Have they quit smoking? We don’t know. There was no comparison group. It’s impossible to determine whether the improvements are due to nattokinase or dozens of other lifestyle changes. Concluding that nattokinase is the cause is a huge leap that is simply not supported by the study design.
3. The gold standard: what a randomized controlled trial revealed
Fortunately for us, there is a much better study that we can look at. In 2021, A.J Double-blind, randomized controlled trial It has been published. This is the kind of study you can trust. The researchers took 265 individuals and randomly assigned them to take either 2,000 fibrinolytic units of nattokinase or a matching placebo every day. Neither the participants nor the researchers knew who was taking what. This design eliminates bias and allows you to see the true effect of the accessory.
They followed these individuals for Three yearsUsing the same method as the other study (carotid ultrasound) to measure plaque in the arteries. What were the results? After three years of treatment, he was there No change In vascular occlusion between the nattokinase group and the placebo group. no one. It also had no effect on blood pressure or other blood markers.
This is the latest, largest, longest randomized trial on nattokinase, and it found no benefit. Now, critics may point out that the dose was lower than in the 2022 retrospective study (2,000 fluorescent units versus 10,800 fluorescent units). While it would be interesting to see high-dose randomized controlled trials, the best available evidence to date shows that nattokinase supplements do not reduce clogged arteries.
4. What about serrapeptase?
It is often mentioned in the same time as nattokinase, Serrapeptase It is another enzyme supplement that is thought to have anti-inflammatory and plaque-dissolving effects. However, when you look at the research, the story is less convincing. The results of studies with serrapeptase have been negative and controversial, and there are reports of mild to moderate side effects that cannot be ignored. The bottom line is that more research is needed, and it is not a supplement I would recommend relying on for your heart health.
5. The seven proven steps to prevent a heart attack
So, if you can’t rely on supplements to protect your heart, what can you do? The good news is that you have an incredible amount of power to protect yourself from heart disease. Instead of searching for a magic pill, focus on these seven proven steps that can virtually guarantee you’ll never have a heart attack.
- Eat a complete diet: This is your foundation. Focus on a diet rich in lean protein and unsaturated fats from sources such as avocados, extra virgin olive oil, nuts and seeds. Eat foods rich in fiber such as fruits and vegetables. And yes, natto (food) can be part of this healthy diet! What you cut out is just as important: reduce or eliminate sugary foods, processed foods, fatty meats, butter, and excess salt.
- Move your body regularly: You need a mix of resistance exercise (such as lifting weights) and cardiovascular exercise (such as brisk walking, running, or cycling). Exercise strengthens your heart, improves circulation, and helps manage almost every other risk factor on this list.
- Maintain a healthy weight: Your eating and exercise habits are essential tools for maintaining a healthy weight. If you are having difficulty in this area, don’t be afraid to ask for help. Newer medications, such as the GLP-1 class, can be powerful tools to help you on your weight loss journey when used under a doctor’s supervision.
- Control your stress: We often underestimate the physical damage that chronic stress can do. It raises hormones that can damage arteries over time. Making stress management a priority is non-negotiable. Practices like meditation and mindfulness are incredibly powerful and have real, measurable benefits for the cardiovascular system.
- Control blood sugar: If you’re following the diet and exercise tips, your blood sugar levels should be in a good place. However, some people still suffer. Consistently high blood sugar damages the lining of the arteries. If your levels remain high despite a healthy lifestyle, be sure to see a doctor.
- Keep your blood pressure under control: High blood pressure is often called the “silent killer” because it has no symptoms. The ideal target blood pressure, measured at home while resting, should be less than 120/80 mm Hg. For people over 60, a slightly higher number (about 130) is often acceptable to avoid dizziness and falls.
- Improve your cholesterol levels: Finally, you need to manage your cholesterol. For many people, diet and exercise are enough. However, due to genetics, some people will still have high cholesterol despite doing everything right. In these cases, cholesterol-lowering medications such as statins can be life-saving. I personally target an LDL (“bad”) cholesterol level of less than 60 mg/dL, and in addition to my lifestyle, I take a low dose of a statin to reach that goal.
Conclusion: Your health is in your hands
The idea of a simple pill that can undo years of damage and protect us from heart disease is very attractive. But when it comes to nattokinase, the scientific evidence is lacking to support the hype. The most reliable, gold standard research shows no benefit.
Instead of chasing unproven supplements, the true path to a long, healthy life is one you can control. The power to protect your heart lies in the daily choices you make, such as the food you eat, the way you move your body, and how you manage your health markers. It may not be as easy as swallowing a capsule, but it’s a proven strategy that puts your health and future in your hands.
