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Sulforaphane (broccoli isothiocyanate)

Nrf2 activation · Detox enzymes · Antioxidant

Tier 2 — Promising

What it is

The most-studied isothiocyanate from cruciferous vegetables, formed from glucoraphanin via the enzyme myrosinase. Activates the Nrf2 pathway, upregulating the body’s endogenous phase II detoxification and antioxidant enzymes. Human trial evidence is strongest for short-term improvements in air-pollution biomarkers, modest improvements in autism behavioural endpoints (small studies), and helicobacter pylori suppression. Stabilised sulforaphane preparations vary widely in actual delivered content — look for products that disclose myrosinase activity or pre-formed sulforaphane assay.

Efficacy

3/5

Safety

4/5

Research

3/5

Onset

2/5

Cost

2/5

Drug-int.

4/5

Dose

10–40 mg sulforaphane per day (or glucoraphanin + active myrosinase)

Time of day & tips

Heat destroys myrosinase — raw broccoli sprouts or stabilised supplements are required; chewing dietary broccoli well activates plant myrosinase; avoid in pregnancy until more data.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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