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Sulforaphane (from Broccoli)
Activates Nrf2 to upregulate hundreds of protective genes — enhances detoxification, reduces inflammation, and supports longevity.
What the evidence says
Sulforaphane appears to help in 6 of 7 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2005–2026 with a typical study size of 74 participants.
Based on 42 studies · 9 meta-analyses · 22 RCTs · 40,420 total participants
Confidence
HighWhat the studies found
By outcome
Sulforaphane has an evidence score of 7.5/10 — strong evidence based on 42 indexed studies, including 10 meta-analyses. Activates Nrf2 to upregulate hundreds of protective genes — enhances detoxification, reduces inflammation, and supports longevity.
The commonly studied dose of Sulforaphane is 10-50mg sulforaphane (or equivalent from broccoli sprout extract). Research points to an estimated optimal dose around 40mg, with a minimum effective dose near 20mg. Individual response varies — start low and adjust.
The best time to take Sulforaphane is in the morning. Taking it with food is preferred. Sulforaphane is a potent Nrf2 activator that upregulates phase II detoxification enzymes and antioxidant response elements.
Alpha Lipoic Acid
Likely helpsUniversal antioxidant that works in both water and fat, supporting blood sugar control, nerve health, and cellular energy.
Berberine
Likely helpsActivates AMPK to regulate blood sugar, improve insulin sensitivity, and support lipid metabolism — comparable to metformin in some trials.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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.
Activates the master antioxidant pathway
Enhances clearance of toxins and carcinogens
Reduces inflammatory signaling
How Sulforaphane works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
10-50mg sulforaphane (or equivalent from broccoli sprout extract)
Take with food
| Form | Type |
|---|---|
| 💊Stabilized sulforaphane (Prostaphane, Avmacol) or broccoli sprout extract with myrosinase | Recommended |
| 💊Raw broccoli sprouts | Alternative |
| 💊Glucoraphanin + myrosinase supplements | Alternative |
Sulforaphane itself is unstable. Products with glucoraphanin need myrosinase enzyme for conversion. Growing your own sprouts is most cost-effective.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Taking with food may reduce GI irritation. Myrosinase enzyme is needed for conversion — some products include it.
You can get sulforaphane from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
80 mg per oz
1 oz (~28 g) of 3-day-old sprouts. ~20× more sulforaphane than mature broccoli per gram.
15 mg per cup
1 cup raw. Lightly steaming (3–4 min) preserves the myrosinase enzyme needed to form sulforaphane; overcooking destroys it.
Based on meta-analyses showing significant improvements in Social Responsiveness Scale and irritability/hyperactivity scores. Effects were modest and required 4-10 weeks of supplementation. Limited to autism populations only.
Improved clearance of environmental toxins
Lower inflammatory markers
Increased endogenous antioxidants
Food amounts safe; limited data on supplements
Use moderate doses; monitor thyroid function
May induce certain drug-metabolizing enzymes
Cruciferous compounds may affect thyroid at high doses
Tip: Take with food; start with lower dose
Tip: Normal cruciferous effect; usually improves
Tip: Reduce dose
Sulforaphane is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, gas/bloating, sulfur-like body odor. Use caution if any of these apply to you: Thyroid conditions (high doses may affect thyroid).
Resveratrol
Likely helpsPolyphenol found in red wine and grapes, studied for its potential anti-aging and cardiovascular benefits through sirtuin activation.
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