Sulforaphane (Broccoli Sprout Extract)
Research Reliability -
A broccoli-sprout-derived compound that activates the body's master antioxidant defense pathway (Nrf2).
Appetite
Mood
Sleep
Sulforaphane (Broccoli Sprout Extract)
Description
Sulforaphane, most concentrated in young broccoli sprouts (far higher than mature broccoli), is one of the most potent known activators of Nrf2, a transcription factor that switches on hundreds of the body's own antioxidant and phase II detoxification genes rather than acting as a direct antioxidant itself. This "upstream" mechanism is part of why it has drawn longevity research interest beyond simple antioxidant supplementation — it is training the body's own defense systems rather than supplying external ones. Look for extracts that preserve or pair with active myrosinase enzyme, since sulforaphane is unstable and myrosinase is required to convert its precursor into the active compound.
Effects
Same day
activates the Nrf2 defense pathway quietly
Weeks
Ongoing
How It Feels
You will not feel Nrf2 activation; this trains your body's own antioxidant defenses rather than acting on how you feel. Benefits are slow and lab-based. Look for products with active myrosinase, or the effective dose collapses.
Evidence
Evidence Strength
Moderate (some human RCTs)
Caveats
This is a single-site trial; behavioral benefits were reported to diminish after stopping treatment. Broader detoxification and cancer-prevention claims for sulforaphane are more preliminary than this specific trial's findings.
Usage
Commonly Referenced Starting Amount
One serving of standardized broccoli-sprout extract
Commonly Referenced Amount
Trials use roughly 30–90 mg sulforaphane equivalents from standardized glucoraphanin/sulforaphane extracts
Referenced Upper Limit
No upper limit has been established. The actual sulforaphane you get depends heavily on myrosinase enzyme activity in the specific product, so yield varies a lot between brands even at the same listed dose
Onset
Hours (Nrf2 activation); weeks (cumulative detox benefit)
Biomarkers to Track
Subjective
(Daily)
Energy and mental clarity (1–10)
Digestive comfort
Skin appearance
Objective
(Quarterly)
hs-CRP (inflammation marker)
Liver enzymes (phase II detox load)
Nrf2-related gene expression (specialty, research-only test)
Generally safe. Potency depends heavily on active myrosinase.
Pregnant women should check first, and those on blood thinners.
Buying products without active myrosinase, so the effective dose collapses.
Disclaimer
This information is for educational purposes only and is not medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Consult a qualified healthcare provider before starting any new supplement, especially if you are pregnant, nursing, taking medication, or managing a health condition.
Singh K et al. (2014). Proceedings of the National Academy of Sciences, 111(43), 15550-15555. RCT (sulforaphane/broccoli sprout extract in autism spectrum disorder, n=44). PMID: 25313065. DOI: 10.1073/pnas.1416940111.
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