Side-by-side comparison of mechanisms, dosing, interactions, and stacking potential.
| Alpha Lipoic Acid (ALA) | Sulforaphane (Broccoli Seed Extract) | |
|---|---|---|
| Category | Supplements | Supplements |
| Standard Dose | 300-600mg R-ALA daily | 10-30mg sulforaphane daily (equivalent to ~100-200mg broccoli seed extract standardized to glucoraphanin + myrosinase) |
| Timing | On empty stomach, 30-60 min before meals. Split doses for higher amounts. | On empty stomach or with light meal. Myrosinase enzyme required for conversion from glucoraphanin — ensure supplement contains it or add mustard seed powder. |
| Cycle Duration | ongoing or cycle 12 weeks on, 4 weeks off | ongoing |
| Evidence Level | strong_human | strong_human |
ALA is a dithiol compound that functions as a cofactor for mitochondrial alpha-keto acid dehydrogenases (pyruvate dehydrogenase, alpha-ketoglutarate dehydrogenase). Both ALA and its reduced form DHLA are potent antioxidants capable of regenerating other antioxidants including vitamin C, vitamin E, and glutathione. ALA activates AMPK, improving glucose uptake via GLUT4 translocation, and modulates NF-kB-mediated inflammatory signaling. It chelates redox-active metals (Fe2+, Cu2+).
300-600mg R-ALA daily
On empty stomach, 30-60 min before meals. Split doses for higher amounts.
ongoing or cycle 12 weeks on, 4 weeks off
Sulforaphane is the most potent natural activator of the Nrf2-ARE (antioxidant response element) pathway. It modifies Keap1 cysteine residues, releasing Nrf2 to translocate to the nucleus and upregulate >200 cytoprotective genes including NQO1, glutathione S-transferases, heme oxygenase-1, and UDP-glucuronosyltransferases (Phase II detox enzymes). It also inhibits HDAC activity (epigenetic modification), induces Phase II/III xenobiotic metabolism, and suppresses NF-kB inflammatory signaling.
10-30mg sulforaphane daily (equivalent to ~100-200mg broccoli seed extract standardized to glucoraphanin + myrosinase)
On empty stomach or with light meal. Myrosinase enzyme required for conversion from glucoraphanin — ensure supplement contains it or add mustard seed powder.
ongoing
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