Supplements
Evidence: strong_human
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: 10-30mg sulforaphane daily (equivalent to ~100-200mg broccoli seed extract standardized to glucoraphanin + myrosinase)
Maintenance: 10-20mg sulforaphane daily
Administration: oral
Timing: On empty stomach or with light meal. Myrosinase enzyme required for conversion from glucoraphanin — ensure supplement contains it or add mustard seed powder.
Duration: ongoing
3-day-old broccoli sprouts contain 10-100x more glucoraphanin than mature broccoli. The myrosinase enzyme is destroyed by cooking; raw or lightly steamed is essential for food sources. Adding mustard seed powder (contains myrosinase) to cooked broccoli or glucoraphanin-only supplements restores conversion. Rhonda Patrick's research has popularized this compound. Strong evidence for autism spectrum (Nrf2 pathway), detoxification of air pollutants, and cancer chemoprevention.
Must contain both glucoraphanin AND myrosinase enzyme for in vivo conversion to sulforaphane. Avmacol and Prostaphane are clinically validated forms. Broccoli sprout extracts vary enormously in actual sulforaphane yield. Brands: Avmacol, Jarro-Zymes (with myrosinase), Thorne Crucera-SGS. Growing your own broccoli sprouts is the cheapest high-yield approach.
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