No. 100Bromelain
Bromelain is a group of enzymes from pineapple that break down protein. Taken with meals, it helps digest protein. Taken between meals on an empty stomach, it is used to ease swelling and inflammation. Same enzyme, two jobs.
Main benefits
With meals: protein digestion. Between meals: swelling and inflammation
Food sources
Found in pineapple, mostly in the stem and core. Supplements are usually extracted from pineapple stems.
Why people take it
People take it to help digest protein, and to calm swelling after injuries, surgery or sinus problems. Some studies support its use for swelling, but the evidence is mixed.
Amounts
Common amount: 200–500 mg two or three times a day.
Cautions and interactions
Pineapple allergy. Blood thinners. Raises absorption of some antibiotics (amoxicillin, tetracycline).
Reference entry: not taught in a course Lesson.
No. 101Nattokinase
Nattokinase is an enzyme from natto, a traditional Japanese food of fermented soybeans. It helps break down fibrin, a protein involved in blood clotting, a bit like loosening the glue. It is used for circulation and to lower blood pressure.
Main benefits
Breaks down fibrin; circulation; blood pressure
Food sources
Found in natto, soybeans fermented with the bacterium Bacillus subtilis. Supplements are extracted from natto, often with the vitamin K2 removed.
Why people take it
People take it for circulation and blood pressure. Early studies are promising, but the evidence is still limited.
Amounts
Common amount: 2,000 FU (about 100 mg) once or twice a day.
Cautions and interactions
Blood thinners and bleeding disorders; stop 2 weeks before surgery. Ulcers. Soy allergy.
Reference entry: not taught in a course Lesson.
No. 102Serrapeptase
Serrapeptase is an enzyme that breaks down protein. It was first found in bacteria that live in the gut of silkworms, an unlikely origin story. It is used to ease inflammation and swelling and to help thin mucus.
Main benefits
Inflammation and swelling; thins mucus
Food sources
Not found in food. It is produced by fermenting Serratia bacteria, originally isolated from silkworms.
Why people take it
People take it for swelling, sinus congestion and thick mucus. It is popular, but the evidence is limited.
Amounts
Common amount: 10–60 mg (20,000–120,000 SU) a day on an empty stomach.
Cautions and interactions
Blood thinners; stop before surgery. Bleeding disorders.
Reference entry: not taught in a course Lesson.