Sulforaphane
Also known as: broccoli sprout extract, SFN, glucoraphanin + myrosinase, Avmacol
Recommended Dosage
10–40 mg
Sulforaphane is a potent isothiocyanate derived from cruciferous vegetables — particularly broccoli sprouts — that activates the Nrf2 pathway, the body's master regulator of antioxidant and detoxification genes. Human trials show benefits for air pollution detoxification (increased excretion of benzene and acrolein), H. pylori eradication, and blood sugar regulation. The enzyme myrosinase is required to convert glucoraphanin into active sulforaphane, making form selection critical.
TL;DR: Powerful Nrf2 activator from cruciferous vegetables. Evidence for air pollution detoxification and H. pylori eradication.
Quick Facts
Evidence
Grade B
Studies
3
Interactions
2
Forms
1
Evidence Rating: Grade B — Moderate Evidence
Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.
Interaction Warnings
May affect metabolism of certain drugs via CYP induction
Sulforaphane may affect CYP2C9; monitor
Important Notes
- Myrosinase enzyme needed for activation — look for products containing it
- Fresh broccoli sprouts are the best source
- Add mustard seeds to heated broccoli to restore myrosinase
Clinical Evidence (3 studies)
Sulforaphane clinical evidence: bioavailability and Nrf2 pathway
Fahey JW et al. (2015) — Cancer Prev Res
Review of sulforaphane: bioavailability, Nrf2 pathway activation, human trials
View on PubMedBroccoli sprout beverage increased excretion of air pollution carcinogens
Egner PA et al. (2014) — Cancer Prev Res
Increased excretion of benzene and acrolein in Chinese trial
View on PubMedBroccoli sprouts reduced H. pylori colonization
Yanaka A et al. (2009) — Cancer Prev Res
Reduced H. pylori colonization and gastric inflammation
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of Sulforaphane.
Chlorella
Grade CGreen algae rich in chlorophyll, protein, iron, and B12. Evidence for immune support and metabolic markers. Broken-cell wall form required for bioavailability. Complementary to spirulina.
Milk Thistle
Grade BPremier liver-support herb with strong evidence for hepatoprotection. Silymarin (active compound) has antioxidant, anti-inflammatory, and regenerative effects on liver cells. Phytosome form preferred.
DIM (Diindolylmethane)
Grade CMetabolite of cruciferous vegetables that promotes favorable estrogen metabolism. Shifts estrogen toward less potent metabolites. Research primarily in hormone balance and cancer prevention.
Related Supplements
Chlorella
Grade C — PreliminaryGreen algae rich in chlorophyll, protein, iron, and B12. Evidence for immune support and metabolic markers. Broken-cell wall form required for bioavailability. Complementary to spirulina.
NAC (N-Acetyl Cysteine)
Grade B — Moderate EvidencePrecursor to glutathione (master antioxidant). Strong evidence for respiratory health, liver support, and psychiatric conditions.
Turkey Tail Mushroom
Grade B — Moderate EvidenceMost-studied medicinal mushroom for immune support. PSK/PSP polysaccharides are approved as anticancer adjunct therapy in Japan. Strong evidence for immune modulation and gut microbiome support.
Milk Thistle
Grade B — Moderate EvidencePremier liver-support herb with strong evidence for hepatoprotection. Silymarin (active compound) has antioxidant, anti-inflammatory, and regenerative effects on liver cells. Phytosome form preferred.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
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