Sulforaphane (broccoli sprouts)
Cruciferous-vegetable isothiocyanate with Nrf2 activation, preliminary RCT signal for autism spectrum behaviour markers and helminth infection-marker reduction.
Why
Sulforaphane is the principal bioactive isothiocyanate generated from glucoraphanin in broccoli and broccoli sprouts via the myrosinase enzyme. Broccoli sprouts are the richest dietary source (10–100× more than mature broccoli). The Singh 2014 PNAS RCT in young men with autism reported behavioural improvements at 18 weeks. Other small studies support reduced aflatoxin markers, reduced helminth infection markers, and modulation of inflammatory pathways. Mechanism (Nrf2 activation) is well-documented preclinically; clinical evidence is preliminary.
How it works
Most potent dietary Nrf2 activator known, Nrf2 upregulates phase-2 conjugation enzymes (NQO1, glutathione S-transferase, HO-1) and antioxidant defences. Activates AhR signalling in immune cells. Inhibits NF-κB-mediated inflammation.
Expected onset · Biomarker changes within days; clinical endpoints over weeks-months
How to take
Dosage
Broccoli sprouts: 50–100 g/day fresh, or equivalent extract delivering ~30–100 µmol sulforaphane. Supplement form: stated sulforaphane yield is more reliable than glucoraphanin alone (need myrosinase or active conversion).
Timing
Once daily, ideally chewed (releases myrosinase from disrupted plant cells)
On the label
Look for stated sulforaphane content (or glucoraphanin + active myrosinase). Avoltra and Prostaphane are studied branded extracts. Fresh sprouts are an alternative.
Ideal for
Adults exploring food-source phytochemical approaches; people with families of autism-spectrum interested in evidence-emerging approaches under supervision; people seeking cruciferous-vegetable concentrate.
Safety
Evidence
Singh 2014 PNAS RCT (n=44 young men with autism): sulforaphane 50–150 µmol/day for 18 weeks improved Aberrant Behavior Checklist and Social Responsiveness Scale scores vs placebo, preliminary but unusually high-quality result for autism. Egner 2014 demonstrated rapid increase in urinary excretion of conjugated airborne pollutants. Mechanism is one of the best-documented in dietary phytochemistry; clinical translation is still emerging.
- Singh et al., PNAS 2014, sulforaphane treatment of autism spectrum disorder (RCT, n=44)
- Egner et al., Cancer Prev Res 2014, rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: RCT in Qidong, China
- Houghton et al., Oxid Med Cell Longev 2016, sulforaphane and other nutrigenomic Nrf2 activators (review)
Where to get it
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