Sulforaphane (from Broccoli)
Activates Nrf2 to upregulate hundreds of protective genes — 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.
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.
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
Top studies from 40+ peer-reviewed papers
Baladia E et al. • Nutrients (2024)
“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.”
Galanty A et al. • International journal of molecular sciences (2024)
“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. • Nutrients (2024)
“These 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.”
Monteiro EB et al. • Life sciences (2023)
“These 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.”
Siafis S et al. • Molecular autism (2022)
“Some medications could improve core symptoms, although this could be likely secondary to the improvement of associated symptoms.”
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