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.

Studied, labeled, or reported-use context: 10-40 mg sulforaphane equivalent/day; broccoli sprouts ~30 g/day; or preformed (Avmacol/Prostaphane) — OTC; not individualized guidance.

What the evidence says

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**: native sulforaphane is unstable; cited studies use preformed sulforaphane or glucoraphanin formulations with active myrosinase. Powdered broccoli or glucoraphanin without active myrosinase produces substantially lower sulforaphane exposure because gastric conditions reduce enzyme activity.

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

Studied, labeled, or reported dose & route

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

This records doses and routes described in studies, approved labeling, clinical practice, or documented use. It is not individualized guidance and does not establish safety; context changes with indication, formulation, health history, monitoring, and other medicines.

Citations

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Common questions

What does the evidence show about Sulforaphane's effects?
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.
What safety findings are reported for Sulforaphane?
Sulforaphane has a low risk profile in the database. Low (well-tolerated; rare GI symptoms; ~50% of completed sulforaphane trials remain unpublished — publication bias caveat from 2025 JNS comprehensive review) Legal status: OTC (broccoli sprout extract; preformed sulforaphane products include Avmacol, Prostaphane, BroccoMax).
What doses or routes are reported for Sulforaphane?
10-40 mg sulforaphane equivalent/day; broccoli sprouts ~30 g/day; or preformed (Avmacol/Prostaphane) This is context from studies, approved labeling, clinical practice, or documented use; it is not individualized guidance and does not establish safety.
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.