Sulforaphane
Sulforaphane (from Broccoli)
Powerful Nrf2 activator from broccoli sprouts that enhances detoxification, reduces inflammation, and supports longevity.
Sulforaphane is an isothiocyanate compound found in cruciferous vegetables, with the highest concentrations in broccoli sprouts. It's the most potent natural activator of the Nrf2 pathway, which controls the expression of hundreds of protective genes. Research supports benefits for detoxification, inflammation, cancer prevention, and brain health. A darling of the longevity community.
Mechanisms of Action
Nrf2 Activation
Activates the master antioxidant pathway
Phase II Detoxification
Enhances clearance of toxins and carcinogens
Anti-Inflammatory
Reduces inflammatory signaling
Recommended Dose
10-50mg sulforaphane (or equivalent from broccoli sprout extract)
Optimal Timing
- With meals
- Morning preferred
Take with food
Best Form
Stabilized sulforaphane (Prostaphane, Avmacol) or broccoli sprout extract with myrosinase
Alternatives: Raw broccoli sprouts, Glucoraphanin + myrosinase supplements
Sulforaphane itself is unstable. Products with glucoraphanin need myrosinase enzyme for conversion. Growing your own sprouts is most cost-effective.
Duration
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Taking with food may reduce GI irritation. Myrosinase enzyme is needed for conversion โ some products include it.
Personalized Dosage Calculator
Get a dosage recommendation tailored to your body weight, age, goals, and health profile.
Set up your health profile for personalized recommendations
Enhanced Detoxification
Improved clearance of environmental toxins
Reduced Inflammation
Lower inflammatory markers
Antioxidant Boost
Increased endogenous antioxidants
Food amounts safe; limited data on supplements
Use moderate doses; monitor thyroid function
Who Should NOT Take This
- Thyroid conditions (high doses may affect thyroid)
Drug Interactions
May induce certain drug-metabolizing enzymes
Cruciferous compounds may affect thyroid at high doses
Possible Side Effects
Tip: Take with food; start with lower dose
Tip: Normal cruciferous effect; usually improves
Tip: Reduce dose
Warnings
- May cause GI upset โ start low
- Very high intakes of cruciferous compounds may affect thyroid
- Product quality varies greatly โ conversion to active form important
Top studies from 40+ peer-reviewed papers
Baladia E et al. โข Nutrients (2024)
โIn summary, the findings indicate that individuals suffering from some type of cancer consumed less broccoli, suggesting a protective biological effect of broccoli on cancer.โ
Key Findings:
- In summary, the findings indicate that individuals suffering from some type of cancer consumed less broccoli, suggesting a protective biological effect of broccoli on cancer.
- More studies, especially cohort studies, are necessary to clarify the possible beneficial effect of broccoli on several types of cancer.
- Further research warranted to confirm findings
Galanty A et al. โข International journal of molecular sciences (2024)
โInstead, they indicate that including brassica vegetables in the daily diet, particularly when accompanied by adequate iodine intake, poses no adverse effects on thyroid function.โ
Key Findings:
- We analyzed the results of 123 articles of in vitro, animal, and human studies, describing the impact of brassica plants and extracts on thyroid mass and histology, blood levels of TSH, T3, T4, iodine uptake, and the effect on thyroid cancer cells.
- We also presented the mechanisms of the goitrogenic potential of GLSs and ITCs, the limitations of the studies included, as well as further research directions.
- The vast majority of the results cast doubt on previous assumptions claiming that brassica plants have antithyroid effects in humans.
- Instead, they indicate that including brassica vegetables in the daily diet, particularly when accompanied by adequate iodine intake, poses no adverse effects on thyroid function.
Josa E et al. โข Nutrients (2024)
โThese results suggest that bioactive compounds of plant-based foods and medicinal plants have promising effects in terms of preventing or treating CKD progression and appear to improve inflammation and antioxidant capacity and support cardiovascular benefits and renoprotective effects; however, it is recommended that further studies be carried out.โ
Key Findings:
- Systematic review examining Sulforaphane efficacy
- Published in Nutrients (2024)
- Further research warranted to confirm findings
Monteiro EB et al. โข Life sciences (2023)
โThese findings provide new insights concerning preclinical strategies for treating kidney disease or kidney failure with SFN supplements and should stimulate interest in clinical evaluations of SFN in patients with kidney disease.โ
Key Findings:
- Meta-analysis examining Sulforaphane efficacy
- Published in Life sciences (2023)
- Further research warranted to confirm findings
Siafis S et al. โข Molecular autism (2022)
โSome medications could improve core symptoms, although this could be likely secondary to the improvement of associated symptoms.โ
Key Findings:
- Some medications could improve core symptoms, although this could be likely secondary to the improvement of associated symptoms.
- Evidence on their efficacy and safety is preliminary; therefore, routine prescription of medications for the core symptoms cannot be recommended.
- Trial registration PROSPERO-ID CRD42019125317.
Study Type Distribution
Goals This Supplement Supports
Related Goals
This information is for educational purposes only and is not intended as medical advice. Always consult a qualified healthcare provider before starting any supplement.