Omega-3 (EPA/DHA) vs Sulforaphane (Broccoli Seed Extract)

Mechanism

EPA and DHA incorporate into cell membrane phospholipids, modulating membrane fluidity and lipid raft signaling. EPA competitively inhibits arachidonic acid conversion via COX-2 and 5-LOX, reducing pro-inflammatory eicosanoids (PGE2, LTB4) while generating anti-inflammatory resolvins and protectins. DHA is critical for neuronal membrane integrity, modulating BDNF expression and synaptic plasticity via Nrf2 and NF-kB pathways.

Standard Dosing

2-4g combined EPA/DHA daily (targeting 2:1 EPA:DHA ratio for inflammation; 1:1 for cognitive)

Timing

With meals containing fat for absorption. Split dose AM/PM.

Cycle Duration

ongoing

Side Effects

• Fishy burps/aftertaste
• Mild GI upset
• Loose stools at high doses
• Potential increased LDL in some individuals

Contraindications

• Active bleeding disorders
• Scheduled surgery (discontinue 2 weeks prior)
• Fish/shellfish allergy (use algal-derived)

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Mechanism

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.

Standard Dosing

10-30mg sulforaphane daily (equivalent to ~100-200mg broccoli seed extract standardized to glucoraphanin + myrosinase)

Timing

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

Side Effects

• Gas/bloating
• Mild GI discomfort
• Thyroid concerns at very high doses in iodine-depleted individuals

Contraindications

• Hypothyroidism with iodine deficiency (goitrogenic potential)
• Pregnancy (insufficient high-dose data)

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