Sulforaphane is a short-lived sulfur compound from broccoli and sprouts. It raises the body's own protective enzymes and speeds urinary disposal of some urban air pollutants. In selected metabolic settings it nudges fasting glucose and liver-enzyme markers. Human trials are small and short, not a proven longevity drug. The main trade-off is modest, reversible gut irritation. Product quality matters. (Full Review)

Protocol

Food-first sprouts (Patrick / Fahey teaching)

40–100 g daily

Fresh 3–5-day broccoli sprouts, chewed well, often in the morning with food

Glucoraphanin plus myrosinase (Avmacol-type; many U.S. trials)

30–60 mg once daily

Typical labeled glucoraphanin yield with active enzyme

Stabilized free sulforaphane (Prostaphane-type; Cipolla protocol)

10–60 mg daily

Biochemical-recurrence trial used 60 mg for 6 months

Time to effect

Enhanced Detoxification of Airborne Pollutants

Within days

Urinary pollutant conjugates

Improved Glycemic Control

8–12 weeks

Fasting glucose and glycated hemoglobin

Lower LDL Cholesterol from High-Glucoraphanin Broccoli

12 weeks

400 g/week high-glucoraphanin broccoli

Benefits

Medium: Enhanced Detoxification of Airborne Pollutants; Improved Glycemic Control; Lower LDL Cholesterol from High-Glucoraphanin Broccoli; Improved Autism-Related Behavioral Scores

Low: Reduced Hepatic Injury Markers; Slower PSA Rise After Prostatectomy; Faster Processing Speed in Older Adults; Reduced H. pylori Colonization Markers

Speculative: Slowing of Neurodegenerative Processes; Skin Photoprotection; Cancer Chemoprevention

Contraindications

Known allergy to broccoli, mustard, or other brassica preparations

Active cytotoxic chemotherapy for a documented KEAP1- or NFE2L2-mutant solid tumor, unless the oncology team is directing use

Concentrated extracts in pregnancy (food-range crucifers are a different exposure; extract teratology data are insufficient)

Uncontrolled hypothyroidism plus documented iodine deficiency at high raw-sprout intakes (>100 g/day)

Key Interactions

CYP1A2 substrates (theophylline, clozapine, tizanidine): Moderate caution

CYP3A4 substrates (midazolam, simvastatin, amlodipine): Caution, not an absolute bar

Chemotherapy (cisplatin, doxorubicin, etoposide): Caution in Nrf2-high tumors

Acetaminophen: Monitor at high doses

Thyroid hormone (levothyroxine): Caution when iodine is low or TSH is already high

Other Nrf2 activators (curcumin, bardoxolone-class agents): Caution

Mustard-seed myrosinase with glucoraphanin products: Potentiating, usually intended

Risk & Side Effects

High: Gastrointestinal Intolerance

Low: Thyroid Function Change; Altered Drug-Metabolizing Enzyme Activity; Bacterial Contamination of Home-Grown Sprouts

Speculative: Protection of Established Nrf2-High Tumors; Hypersensitivity to Brassica Preparations

Monitoring

Marker	Target	Why
Fasting glucose	70–85 mg/dL (3.9–4.7 mmol/L)	Tracks the human glycemic signal
Glycated hemoglobin	4.6–5.3%	2–3 month glucose average
ALT	<25 U/L (men), <19 U/L (women)	Liver-injury enzyme moved in one randomized trial
GGT	<20–30 U/L	Oxidative and hepatic context
TSH	0.5–2.5 mIU/L	Thyroid safety check
hs-CRP	<0.7 mg/L	General inflammatory load
Urinary 8-OHdG	Change from the person’s own baseline	Oxidative DNA-damage marker used by Kikuchi
PSA (if already followed)	Individualized; slope versus the person’s own baseline	Biochemical-recurrence kinetics

Cadence: Baseline before first concentrated use; 4–8 weeks, then every 6–12 months if use continues

Qualitative Assessment

Sleep quality and next-day alertness
Gastrointestinal comfort (gas, stool form, nausea)
Fasting energy and post-meal clarity
Training recovery and perceived exertion
Skin reactivity after sun exposure, if photoprotection is a personal goal

Sulforaphane for Health & Longevity

Protocol

Benefits

Risk & Side Effects

Monitoring

Qualitative Assessment