Natto, a traditional Japanese fermented soybean dish known for its distinctive smell and texture, is making waves globally as a functional superfood. Supported by decades of research, it has been linked with improved heart health, bone strength, and longevity, fueling a surge in international demand.
- Natto exports nearly tripled from 2017 to 2025, led by China and the US.
- Rich in vitamin K2, protein, fiber, magnesium, and potassium.
- Linked to lower risks of cardiovascular disease and fractures.
What happened
Natto, a fermented soybean dish with a sticky, stringy texture and strong aroma, has been a staple in Japan for around 1,000 years. Recently, it has gained international attention due to its health benefits, supported by extensive scientific studies. Japanese exports of natto have surged significantly, nearly tripling by 2025 compared to 2017, with China and the United States being the largest importers.
This surge in global demand reflects a growing recognition of natto as more than just a traditional food—it's being celebrated as a superfood. The fermentation process using Bacillus subtilis var. natto creates a unique nutrient profile, including high amounts of vitamin K2, protein, and minerals that contribute to its health-promoting qualities.
Why it feels good
Natto is packed with nutrients critical for maintaining good health, especially as we age. Notably, it contains menaquinone-7 (MK-7), a form of vitamin K2 that plays a vital role in bone metabolism and blood clotting. Multiple studies suggest that eating natto regularly can reduce the risk of fractures, particularly in post-menopausal women, and support cardiovascular health by lowering hypertension and related diseases.
One major study involving nearly 30,000 participants found that individuals who consumed natto the most had a significantly lower risk of dying from cardiovascular disease. Another large-scale study linked fermented soy products, including natto, to an 11% reduction in all-cause mortality. Scientists are particularly interested in nattokinase, an enzyme in natto that appears to positively affect blood pressure, although more research is needed to clarify its full impact.
What to enjoy or watch next
While natto’s unique taste and texture can be challenging for first-timers, its versatility allows it to be enjoyed as a topping or mixed with other ingredients to soften its strong sensory profile. As global curiosity grows, expect more creative uses and recipes incorporating natto into various cuisines while preserving its health benefits.
The scientific community continues to investigate natto’s broader health impacts, including gut microbiome benefits and the molecular details of its fermentation process. Future studies may provide clearer insights into how nattokinase dosage affects heart health and explore new therapeutic applications, making natto an exciting food to watch in the wellness space.