howtosupplement
Longevity/Inflammation/Heart

Sulforaphane

Broccoli-derived compound that activates cellular antioxidant defenses and has been studied for prostate health, inflammation, and metabolic markers.

Sulforaphane

Sulforaphane

52
score
C
evidence
Caution
risk
Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Quick Take

Promising Nrf2 activator, but human benefits are modest and mostly condition-specific. Consider for targeted risk factors.

Sulforaphane is a sulfur-rich isothiocyanate found in cruciferous vegetables, especially broccoli sprouts. It is released when the enzyme myrosinase converts glucoraphanin during chopping or chewing. Its primary mechanism involves activation of the Nrf2 transcription pathway, which upregulates antioxidant enzymes and Phase II detoxification proteins. Human trials suggest potential roles in slowing prostate cancer progression, reducing gastric inflammation, and modestly improving markers of vascular function and inflammation.

Proven Benefits

01
May retrasar duplicación PSA
02
May enhance pollutant detox
03
May lower hs-CRP and IL-6
04
May improve endothelial function
05
May reduce gastric inflammation
06
May lower oxidative stress
07
May lower blood pressure

Protocol

Amount
30-60 mg glucoraphanin with myrosinase, or 10-20 mg stabilized sulforaphane
Frequency
Once daily
When
With a meal to reduce stomach upset; morning often preferred.

Onset Time

2-8 weeks for biomarker changes; some effects require sustained intake over.

Who Should Consider

Men with rising PSA levels
People with H. pylori infection
Adults in high air-pollution areas
Those with elevated inflammatory markers
Adults with insulin resistance

Food Sources

  • Broccoli sprouts (~20-100 mg glucoraphanin per 1-oz serving, highly variable)
  • Broccoli florets (~2-5 mg glucoraphanin per 100g)
  • Brussels sprouts and cabbage (much lower content)

How It Works

Sulforaphane activates the Nrf2 pathway, a master regulator of cellular defense that increases production of glutathione, quinone reductase, and other cytoprotective enzymes. It also inhibits NF-κB signaling, which may reduce downstream inflammatory cytokine expression.

Updated 5/19/2026