Rankings / Longevity — Supplements

Sulforaphane

Longevity · Nrf2 activator

Tier B+

Reviewed by Read Off Label · Last reviewed · How we grade

autophagyantioxidantnrf2-activatorhdac-inhibitorotc
7.1 / 10
Tier B+
Ev 6 Bn 5 Sf 9

Bottom line

Read Off Label grades Sulforaphane as B+ (7.1/10) based on moderate evidence, med benefit magnitude, and a low-risk safety profile.

Solid Nrf2-pathway activation with the broadest evidence base of any phytochemical Nrf2 activator.

Typical use: 10-40 mg sulforaphane equivalent/day; broccoli sprouts ~30 g/day; or preformed (Avmacol/Prostaphane) — OTC.

What this is

Solid Nrf2-pathway activation with the broadest evidence base of any phytochemical Nrf2 activator. **Foundational trials**: Singh 2014 (PNAS) autism RCT and Kensler 2014 Qidong air-pollution carcinogen-detox trial remain pivotal anchors. **2024-2025 evidence update**: comprehensive 2025 JNS systematic review (PMID 40988712) catalogued 84 ClinicalTrials.gov-registered sulforaphane trials of which 39 published — flagged a meaningful ~50% publication gap that biohacker writeups systematically miss. 2025 autism meta-analysis (PMC12127520) — n=333 across 6 RCTs confirmed significant Social Responsiveness Scale reduction at both 4-5 and 8-10 weeks. 2025 schizophrenia RCT in chronic patients (J Psychiatr Res) showed significant improvement in negative symptoms and cognition. Cancer evidence remains GSTM1-genotype-stratified — early-stage prostate and breast benefit in GSTM1-positive patients, limited in advanced disease. **Formulation caveat (central practical input)**: native sulforaphane is highly unstable — buy preformed sulforaphane products (Avmacol, Prostaphane) OR pair glucoraphanin supplements with active myrosinase (typically broccoli sprout extract). Powdered broccoli/glucoraphanin without active myrosinase is largely useless because gastric pH inactivates the enzyme.

Mechanism

Isothiocyanate from broccoli sprouts hydrolyzed from glucoraphanin by myrosinase; activates Nrf2-ARE pathway — upregulates phase II detoxification and antioxidant enzymes (GST/NQO1/HO-1); reversible HDAC inhibitor; autophagy inducer; mitochondrial biogenesis support; native instability requires preformed sulforaphane or co-delivery with active myrosinase

Dose & route

10-40 mg sulforaphane equivalent/day; broccoli sprouts ~30 g/day; or preformed (Avmacol/Prostaphane)

Citations

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Common questions

Does Sulforaphane work?
Read Off Label rates the evidence for Sulforaphane as Moderate and the benefit magnitude as med, producing an overall grade of B+ (7.1/10). Solid Nrf2-pathway activation with the broadest evidence base of any phytochemical Nrf2 activator.
Is Sulforaphane safe?
Sulforaphane has a low risk profile in published human data. Legal status: OTC (broccoli sprout extract; preformed sulforaphane products include Avmacol, Prostaphane, BroccoMax). This is not medical advice — see the disclaimer.
What is the typical dose for Sulforaphane?
10-40 mg sulforaphane equivalent/day; broccoli sprouts ~30 g/day; or preformed (Avmacol/Prostaphane)
How does Sulforaphane work?
Isothiocyanate from broccoli sprouts hydrolyzed from glucoraphanin by myrosinase; activates Nrf2-ARE pathway — upregulates phase II detoxification and antioxidant enzymes (GST/NQO1/HO-1); reversible HDAC inhibitor; autophagy inducer; mitochondrial biogenesis support; native instability requires preformed sulforaphane or co-delivery with active myrosinase

This is an independent synthesis of published research by a non-clinician. Scores are opinions supported by citations, not prescriptions. See the full disclaimer and methodology for how this score was produced and what it does and doesn't mean.