Sulforaphane

Phytochemical

Formed when cruciferous vegetables are chopped/chewed; most potent natural Nrf2 inducer; suppresses mTOR

Food Sources

Foods that contain Sulforaphane.

Cruciferous vegetables
Source: How Not to Age
Broccoli
Source: How Not to Age
Broccoli sprouts
Most concentrated source; blood levels about 8 times higher and 8 times cheaper than leading broccoli supplement
Source: How Not to Age
Frozen Broccoli
Commercially produced frozen broccoli lacks the ability to form sulforaphane because it is blanched before freezing, which deactivates the myrosinase enzyme.
Source: How Not to Die

Health conditions that Sulforaphane may influence, based on research.

Osteoarthritis
Sulforaphane protects human cartilage in vitro and decreases osteoarthritis severity in mice; found in joint fluid after eating broccoli; human trial (BRIO) underway | Sulforaphane represses matrix-degrading proteases and protects cartilage in vitro and in vivo; isothiocyanates detected in human synovial fluid after broccoli consumption
Source: How Not to Age
Cognitive decline
Brain training and sulforaphane intake separately improved cognitive performance in healthy older adults in RCT
Source: How Not to Age
Breast cancer
Sulforaphane controls miR-155 levels in leukemia; isothiocyanates from cruciferous vegetables protect against breast cancer
Source: How Not to Age
Cancer
Sulforaphane is a promising anticancer agent formed almost exclusively in cruciferous vegetables, responsible for liver detox enzyme boosting and targeting breast cancer stem cells
Source: How Not to Die
Cataracts
Sulforaphane can protect lens cells against oxidative stress: implications for cataract prevention.
Source: How Not to Die

Cognitive declineEquivalent to 3 cups broccoli/day
2021 RCT: amount of sulforaphane precursor in 3 cups broccoli/day for 12 weeks provided first direct evidence for improved working memory and processing speed
Source: How Not to Age
Type 2 diabetes
Broccoli sprouts have potential efficacy as a unique supplement for management of type 2 diabetes and its complications.
Source: How Not to Die
Autism Spectrum Disorder
Sulforaphane treatment of autism spectrum disorder (ASD) showed improvements in a clinical trial.
Source: How Not to Die

How Sulforaphane works at a cellular level.

PromotesNrf2 Activation
Most potent natural Nrf2 inducer on the planet
InhibitsmTOR Activation
Cools down mTOR
PromotesAh Receptor Activation
PromotesDetoxification Enzyme Induction
Most potent known inducer of a major class of detox enzymes
PromotesActivates Nrf2
Sulforaphane reactivates cellular antioxidant defense by inducing Nrf2; prevents age-associated cardiac and muscular dysfunction through Nrf2
PromotesmTOR Suppression
The isothiocyanate sulforaphane inhibits mTOR in an NRF2-independent manner
PromotesReduces DNA Damage
Broccoli sprout beverage provides rapid and sustainable detoxication; broccoli intake repairs DNA damage in smokers
PromotesDetoxifies pollutants
Sulforaphane stimulates phase II enzyme induction to detoxify airborne pollutants
PromotesHormesis
Sulforaphane (chopped broccoli) is a mild DNA damage inducer hormetin that activates the cell's own stress response mechanisms
PromotesEpigenetic Regulation of Aging Genes
Isothiocyanates (sulforaphane) in broccoli are HDAC 1-3 inhibitors; high HDAC 1-3 deacetylase activity increases aging rate, so their inhibitors may be geroprotectors
PromotesInduces Phase 2 detox and antioxidant enzymes
Sulforaphane is one of the most potent naturally occurring Phase 2 enzymes inducers derived from Brassica vegetables
PromotesPrevents cancer cell growth
sulforaphane... also contains cancer-fighting properties
PromotesNrf2 pathway
Sulforaphane from broccoli activates Nrf2 which turns on production of antioxidant enzymes.

Recipes featuring foods that contain Sulforaphane.