Sulforaphane
Sulforaphane is a sulfur-containing compound derived from cruciferous vegetables like broccoli sprouts that acts as a potent antioxidant and supports cellular detoxification pathways. Research suggests it may benefit brain health, reduce inflammation, and support overall cellular protection, though most studies are preliminary. Dietary supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease. Consult your doctor before starting any supplement.
Key Takeaways
- Sulforaphane activates cellular detoxification pathways and provides antioxidant protection, with emerging research suggesting benefits for brain health and inflammation reduction
- Effective dosages in clinical studies range from 10-20mg daily, though optimal dosing for longevity benefits is still being researched
- The compound is most bioavailable from fresh broccoli sprouts or supplements that contain both glucoraphanin and the enzyme myrosinase needed for conversion
- Generally well-tolerated with minimal side effects, but may interact with blood thinners and medications metabolized by liver enzymes
- Adults 50+ may benefit most due to age-related decline in natural antioxidant production and increased oxidative stress
How to Take
Typical Dosage
10-20mg daily based on clinical research, though optimal dosing is still being studied. Some autism studies used weight-based dosing of 8.8mg per kg body weight. Start with lower doses and increase gradually as tolerated.
When to Take
With meals to improve absorption and reduce potential gastrointestinal upset. Some sources suggest taking with fat-containing foods may enhance bioavailability.
Why It Matters for Ages 50+
Adults over 50 may benefit from sulforaphane's cellular protection properties as antioxidant defenses naturally decline with age. Age-related increases in oxidative stress and inflammation make the compound's potential neuroprotective and anti-inflammatory effects particularly relevant for healthy aging. However, this population also faces higher risks of drug interactions due to multiple medications, making medical supervision especially important.
What to Look For
- Look for supplements containing both glucoraphanin and myrosinase enzyme, or stabilized sulforaphane, as plain glucoraphanin may not convert effectively
- Choose products that are third-party tested for purity and potency, as sulforaphane can degrade quickly without proper stabilization
- Verify the supplement provides at least 10mg of active sulforaphane per serving, as lower doses may not provide therapeutic benefits
- Select brands that use enteric-coated capsules or delayed-release formulations to protect the compound from stomach acid degradation
- Store supplements in a cool, dry place and check expiration dates carefully, as sulforaphane loses potency over time
Potential Interactions
Be aware of these potential interactions:
- Anticoagulants (warfarin, aspirin, Eliquis, Xarelto): May enhance anticoagulant effects and increase bleeding risk - monitor closely with your doctor
- Medications metabolized by CYP1A2 enzymes: Sulforaphane may inhibit this liver enzyme, potentially altering drug concentrations
- Diabetes medications (metformin, insulin): May affect blood sugar levels - monitor glucose more frequently
- Chemotherapy drugs: Potential interactions with cancer treatments require oncologist consultation before use
- Blood pressure medications: Limited data on interactions, but monitor blood pressure if combining
- Any prescription medication: Consult your pharmacist as sulforaphane may affect drug metabolism through liver enzyme inhibition
Who Should Avoid This Supplement
- Pregnant and breastfeeding women, as safety data for supplemental doses during pregnancy is insufficient
- People with severe liver or kidney disease, since sulforaphane affects liver enzyme activity and detoxification pathways
- Individuals scheduled for surgery within 2 weeks, due to potential effects on blood clotting and drug metabolism
- Those with thyroid disorders, as cruciferous compounds may interfere with thyroid hormone production in some individuals
Recommended by Experts
“Takes for detox support”
Frequently Asked Questions
Clinical studies suggest 10-20mg daily is effective, though some research uses higher doses. Start with 10mg daily and consult your healthcare provider about increasing the dose based on your individual health goals.
Take with a light meal to improve absorption and reduce potential stomach upset. Avoid taking with very hot foods or drinks, as heat can degrade the compound's effectiveness.
Fresh broccoli sprouts provide the highest concentrations, but you'd need to eat about 1-2 ounces daily for therapeutic levels. Supplements offer more consistent and concentrated doses than food sources.
Some cellular changes occur within hours, but meaningful health benefits typically develop over weeks to months of consistent use. Clinical studies showing benefits often run 8-12 weeks or longer.
Most people tolerate sulforaphane well, but some may experience mild digestive upset, especially when starting. Begin with a lower dose and gradually increase to minimize any stomach discomfort.
Current research suggests it's safe for extended use, but comprehensive long-term safety studies are still limited. Regular check-ins with your healthcare provider are recommended, especially if you take other medications.