Nootropic profile
Sulforaphane
A broccoli-derived compound that activates the Nrf2 antioxidant pathway - the body's master regulator of cellular defence - reducing neuroinflammation, supporting detoxification, and protecting against neurodegenerative disease.
Best for
Educational only: this is not medical advice. Always check with a qualified healthcare professional before starting any supplement.
What is Sulforaphane?
Sulforaphane is an isothiocyanate compound produced when the enzyme myrosinase converts glucoraphanin (a glucosinolate found in cruciferous vegetables, particularly broccoli sprouts) during chewing, chopping, or digestion.
What it does for you
Community and editorial ratings, out of 5:
How to take it
- From broccoli sprouts: 50-100 g of fresh broccoli sprouts daily (providing approximately 40-80 mg of sulforaphane after myrosinase conversion)
- Supplement dosage: 10-40 mg of sulforaphane per day from standardised extracts
- Glucoraphanin + myrosinase: Many supplements provide glucoraphanin with added myrosinase enzyme for conversion to active sulforaphane in the gut
- Timing: Best taken with food. Morning dosing may be preferred to avoid potential mild stimulation
- Bioavailability tip: If eating cooked broccoli, add a source of myrosinase (mustard seed powder, raw radish, or raw broccoli sprouts) to restore...
Watch out for
- Very safe: Sulforaphane from cruciferous vegetables has an extensive history of safe dietary consumption
- Mild GI effects: May cause gas, bloating, or mild GI discomfort at higher supplement doses, consistent with cruciferous vegetable consumption
- Thyroid: High intakes of cruciferous vegetables may affect thyroid function in iodine-deficient individuals (goitrogenic effect). Ensure adequate iodine intake
- Drug interactions: Sulforaphane induces phase II enzymes and may affect the metabolism of certain medications. Consult your doctor if taking medications...
- Pregnancy: Dietary amounts of cruciferous vegetables are safe. High-dose supplements lack safety data in pregnancy
The science, if you're curious.
- The most potent natural Nrf2 activator known. Induces expression of over 200 cytoprotective genes within hours of administration
- Increases synthesis of glutathione - the brain's master antioxidant - by inducing gamma-glutamylcysteine synthetase and glutathione reductase
- Inhibits the NF-kB inflammatory pathway, reducing production of pro-inflammatory cytokines, iNOS, and COX-2 in microglial cells
- Upregulates phase II detoxification enzymes that neutralise environmental toxins, heavy metals, and carcinogens
Where to find it
- Broccoli sprouts: The richest natural source, easily grown at home in 3-5 days from broccoli sprouting seeds
- Stabilised sulforaphane supplements: Products like Prostaphane and BroccoMax provide active sulforaphane or glucoraphanin + myrosinase
- Freeze-dried broccoli sprout capsules: Available from health food suppliers
- Cruciferous vegetables: Broccoli, Brussels sprouts, kale, cabbage, cauliflower - raw or lightly steamed preserves more glucoraphanin
The research
Frequently asked
A broccoli-derived compound that activates the Nrf2 antioxidant pathway - the body's master regulator of cellular defence - reducing neuroinflammation, supporting detoxification, and protecting against neurodegenerative disease.
The main benefits people report from Sulforaphane are: Cognitive Enhancement, Energy, Longevity, Memory, Mood, Stress Relief.
From broccoli sprouts: 50-100 g of fresh broccoli sprouts daily (providing approximately 40-80 mg of sulforaphane after myrosinase conversion)Supplement dosage: 10-40 mg of sulforaphane per day from standardised extractsGlucoraphanin + myrosinase: Many supplements provide glucoraphanin with added my...
Very safe: Sulforaphane from cruciferous vegetables has an extensive history of safe dietary consumptionMild GI effects: May cause gas, bloating, or mild GI discomfort at higher supplement doses, consistent with cruciferous vegetable consumptionThyroid: High intakes of cruciferous vegetables may aff...
The most potent natural Nrf2 activator known. Induces expression of over 200 cytoprotective genes within hours of administrationIncreases synthesis of glutathione - the brain's master antioxidant - by inducing gamma-glutamylcysteine synthetase and glutathione reductaseInhibits the NF-kB inflamm...
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