Sulforaphane
Evidence: ★★★☆☆ · Status: OTC Supplement
In plain English
Turns on your body's master "detox and antioxidant defence" gene program (NRF2). Broccoli sprouts are the richest source; supplements standardise it.
How it works
Broccoli-sprout isothiocyanate that activates NRF2 (NFE2L2) by modifying its inhibitor KEAP1 — switching on ~200 antioxidant, detox, and anti-inflammatory genes.
Molecular target & official sources
NFE2L2/NRF2 (NCBI Gene) · Sulforaphane (PubChem CID 5350)
Protocol
~10–40 mg (sprout extract with active myrosinase).
Bottom line
Best natural NRF2 activator; good safety.
Helps with: Live Longer
The human evidence
A potent Nrf2 activator from broccoli sprouts; human trials show effects on oxidative-stress and detoxification markers, with smaller studies in autism and metabolic health. Bioactivity depends on the enzyme myrosinase being present.
Stacks with
Take with an active myrosinase source (fresh sprouts or added mustard-seed powder) for real absorption.
Shares a pathway — often paired with: Omega-3 (EPA/DHA), Statins (Atorvastatin/Rosuvastatin), SGLT2 Inhibitors (Empagliflozin / Canagliflozin), Saffron (Crocus sativus).
Availability & where to buy
Available over the counter. Widely available OTC — e.g. iHerb (ships worldwide); in Singapore also Guardian, Watsons, GNC, Shopee / Lazada. Look for a third-party-tested / GMP mark and check the dose per serving. Moderate — broccoli sprouts are cheap to grow; standardised extracts cost more.
How it works: the NF-κB / Inflammation pathway →
Used in these protocols
Common questions
Does Sulforaphane actually work?
Human-evidence rating: 3 of 5. Best natural NRF2 activator; good safety.
How do you take Sulforaphane?
~10–40 mg (sprout extract with active myrosinase).
Is Sulforaphane legal or approved?
Regulatory status: OTC Supplement.