Natto納豆
Signature ingredient: Vitamin K — B-grade evidence (Osteoporosis, ~556% of the studied dose per serving)
Standard nutrients per USDA FoodData Central · phytochemicals (lutein / K2 / sulforaphane etc.) are literature estimates, varying by variety and processing
S / A … ingredient evidence tier (tap for the claim) | bar = how much of the studied dose one serving of Natto gives you
Meaningful intake one serving delivers a real fraction of the studied dose
Vitamin K
1000ug · Richest food source of K2 (MK-7); exactly the form used in bone research
B Osteoporosis →
＋ Hemorrhage Prevention Newborn A・Vascular Calcification C
≈ 556% of studied dose
Soy Isoflavones
58mg · Reaches the menopause studied dose range
B Hot Flashes →
＋ Breast Cancer B・Breast Cancer B
≈ 77% of studied dose
Active components (whole food) measured as live cultures / whole food — no mg comparison
Probiotics
Live Bacillus subtilis; measured in CFU
B Antibiotic Associated Diarrhea →
＋ Constipation B・Immune Function B
whole-food intake
Nattokinase
Enzyme unique to natto; consumed as a whole food (no mg comparison)
C Cardiovascular Disease →
＋ Hypertension C・Peripheral Circulation C
whole-food intake
Why this page doesn't claim "Natto works"
Whole foods almost never have RCTs — the evidence sits on the ingredients. So this page does one honest thing: it lists which graded ingredients Natto contains, how much, and how far that is from the studied dose. It makes no efficacy claim about Natto itself.
Bottom line: Natto's signature is vitamin K2 (MK-7) - exactly the form used in bone research, filling the gap left by ordinary vegetables that only have K1; its soy isoflavones also reach the studied range. Nattokinase and probiotics are consumed as part of the whole food.
Every tier links to its full evidence page · Methodology →