Supplement · Brain health technique
Sulforaphane (broccoli extract)
Evidence grade: Context Dependent
A bioactive compound formed when cruciferous vegetables, especially broccoli sprouts, are chopped or chewed. It activates the Nrf2 pathway, upregulating the body’s own antioxidant and detoxification enzymes. Supplements use stabilized sulforaphane or its precursor glucoraphanin.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Neuroprotective & Antioxidant Support
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Sulforaphane (broccoli extract)
Aim for ½ cup of raw broccoli sprouts several times per week or 20–40 mg/day of active sulforaphane from standardized supplements. Choose products that include myrosinase or consume with mustard seed powder to activate conversion. Store sprouts chilled and consume fresh. Mild GI upset is possible at high doses. Consistency matters more than quantity.
The evidence behind Sulforaphane (broccoli extract)
Sulforaphane enhances cellular defenses against oxidative stress and inflammation and may protect neurons from toxin-related damage. Small human trials show improved markers of detoxification and possible cognitive or mood benefits. Evidence quality is moderate but biologically strong. Effectiveness depends on bioavailability, fresh sprouts and myrosinase-containing supplements outperform inactive extracts.
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