What is Sulforaphane? Benefits & Side Effects

Broccoli, cabbage, and cauliflower are best known for their low-carb content. If you’ve ever tried the keto diet, you know that cruciferous vegetables are great for cutting. What you may not know is that they contain sulforaphane, a phytochemical with antioxidant, anti-inflammatory, and anti-cancer properties. 

Sulforaphane is an isothiocyanate synthesized from cruciferous veggies. What makes it stand out is its ability to modulate multiple cellular targets involved in cancer development, notes the U.S. National Library of Medicine. 

This organosulfur compound also supports brain health and may protect against inflammation. That’s why nutrition experts recommend eating broccoli, kale, and other cruciferous veggies with anti-inflammatory effects. 

The question is, does sulforaphane live up to the claims? After all, this dietary supplement hasn’t been approved by the FDA for medical use. 

That’s what we’ll discuss below. Read on to learn more about the benefits of sulforaphane, how much to use, and what to expect! 

What Is Sulforaphane?

Low in calories and carbs, cruciferous vegetables make a healthy addition to most diets. They not only fill you up quickly and facilitate weight loss but also exhibit chemopreventive effects. Their health benefits are largely due to sulforaphane and other phytochemicals. 

Sulforaphane is a naturally occurring compound that helps your body produce detoxifying enzymes. It also scavenges oxidative stress and protects against certain carcinogens, explains the National Cancer Institute. 

This phytochemical was discovered in the early ’90, which contributed to the growing customer demand for cruciferous veggies. Sales of broccoli have doubled ever since, according to Johns Hopkins Magazine. 

Other vegetables rich in this compound include:

• Kale
• Cauliflower
• Collard greens
• Watercress
• Arugula
• Cabbage
• Horseradish
• Radish
• Brussels sprouts
• Mustard

Sulforaphane is released when you’re cutting or chewing broccoli and other veggies state a 2016 review in Oxidative Medicine and Cellular Longevity. Broccoli sprouts are even higher in this compound. The same source notes that sulforaphane reaches peak levels in the bloodstream as early as one hour after consumption. 

Surprisingly, freezing boosts the sulforaphane content of various foods, reports a 2018 study published in the FASEB Journal. Sulforaphane concentrations are 174.4% to 489.8% higher in frozen kale. 

Cooking has the opposite effect. Boiling, in particular, reduces sulforaphane concentrations and offset its potential benefits. 

Eat your greens raw or cook them below 284 degrees Fahrenheit will preserve their nutritional value. 

Discover the Health Benefits of Sulforaphane

Both in-vitro and in-vivo studies confirm the health benefits of sulforaphane. This compound has been shown to protect against cancer, diabetes, obesity, and neurodegenerative disorders, among other ailments. 

For example, a 2017 study published by the American Diabetes Association shows that sulforaphane supports metabolic health and may help in obesity management. 

Mice fed with high-fat food supplemented with sulforaphane had a 20% reduction in visceral fat and gained 15% less weight compared to those fed with regular food. The treatment group also experienced a reduction in liver fat and blood sugar levels. 

Sulforaphane may attenuate obesity through several mechanisms. 

This compound offsets the harmful effects of a high-fat diet on the gut flora, accelerates adipose tissue browning, and reduces oxidative stress. Furthermore, it decreases inflammation, which is a common side effect of obesity. 

Other studies indicate that sulforaphane may improve diabetes symptoms, liver function, brain health, and skin appearance. Let’s take a closer look at the current research! 

1. Bring Your Cholesterol Levels Down 

Cruciferous vegetables support heart health due to their high fiber content. Sulforaphane plays a role, too. This organosulfur compound may improve blood lipids and reduce plaque buildup in the arteries. 

According to a 2015 review in Molecular Nutrition and Food Research, diets rich in glucoraphanin — a precursor of sulforaphane — can significantly lower LDL (the “bad”) cholesterol levels. Scientists investigated the results of two studies. 

In one study, subjects who consumed 14 ounces of high-glucoraphanin broccoli weekly for three months experienced a 7.1% decrease in bad cholesterol. Standard broccoli lowered cholesterol levels by only 1.8%. 

In the second study, LDL cholesterol decreased by 5.1% in subjects who ate high-glucoraphanin broccoli and by 2.5% in those who consumed standard broccoli. 

You probably won’t find high-glucoraphanin broccoli in most stores, but you can always take a quality sulforaphane supplement. This should be enough to reap the benefits. Plus, you may use these strategies to lower your cholesterol levels fast. 

Sulforaphane may also offset the damage caused by high cholesterol, suggests a 2017 study in Oxidative Medicine and Cellular Longevity. 

As it turns out, this compound protects against cholesterol-induced oxidative stress and mitochondrial dysfunctions. At the same time, it improves the expression of Sirt1 and Pgc-1 alpha, two genes that regulate mitochondrial function.

2. Sulforaphane For Preventing Diabetes Complications 

This phytochemical may help prevent diabetes and reduce the risk of complications in those who have it. 

For example, a 2016 study published in Scientific Reports has found that sulforaphane decreased the risk of cardiac hypertrophy, dysfunction, and fibrosis in diabetic mice. Moreover, this compound prevented cardiac oxidative damage and inflammation, which are common complications of diabetes. 

A 2013 review featured in the Journal of Medicinal Food states that young broccoli sprouts may help in diabetes management. Researchers attribute these benefits to sulforaphane, which has the potential to reduce oxidative stress and inflammatory markers. 

In clinical trials, people with diabetes experienced major improvements in their antioxidant levels, blood lipids, and insulin sensitivity after eating foods rich in this nutrient. The study authors say that sulforaphane may prevent vascular problems, kidney disease, and other complications associated with this metabolic illness. 

A diet high in sulforaphane may also improve glycemic control. In clinical trials, this nutrient inhibited glucose production while increasing glucose tolerance in diabetic subjects. 

Human studies confirm that it may also reduce fasting blood sugar levels in obese individuals with diabetes. 

3. Fight Inflammation Naturally 

More than 50% of all deaths worldwide are due to stroke, cancer, diabetes, and other inflammation-related diseases. If left unaddressed, chronic inflammation can disrupt your hormonal balance, affect your energy levels, and disrupt immune function, among other side effects. 

Luckily, there are ways to control inflammation naturally. What you eat matters most. A diet rich in sulforaphane and other bioactive compounds can suppress inflammatory responses and boost overall health. 

A recent review published in Oxidative Medicine and Cellular Longevity notes that sulforaphane fights inflammation and oxidative stress, protecting against chronic diseases. 

This compound acts directly on the inflammatory pathways and supports immune function, which in turn may lower your risk of cancer, type II diabetes, and heart disease. 

4. Sulforaphane and Cancer Prevention

Due to its antioxidant, anti-inflammatory, and antimicrobial properties, sulforaphane may protect against several types of cancer. Most studies in this area have been conducted on rodents, but their findings were promising. 

In one study, researchers investigated the chemoprotective effects of sulforaphane on rats. 

After ingestion, this compound was delivered to different organs in varying concentrations. Most of it was absorbed in the stomach, while the lowest concentrations were found in the colon, prostate, and other organs. 

What this means is that the potential chemoprotective effects of sulforaphane vary among organs. So far, this nutrient has been proven effective against leukemia, bladder cancer, prostate cancer, and breast cancer. 

Researchers believe that sulforaphane may inhibit tumor growth and stop cancer cells from spreading. This compound not only fights oxidative stress but also stimulates the release of enzymes that protect against carcinogens. 

Note that the levels of sulforaphane used in most studies were much higher than what you’d get from food and supplements. Additionally, more human studies are needed to confirm these findings. 

At this point, sulforaphane is not approved by the FDA and other organizations as a preventive agent against cancer.

5. Sulforaphane May Boost Brain Health

Some studies indicate that sulforaphane promotes brain health due to its antioxidant effects. This phytochemical increases glutathione levels in the brain, which may lower your risk of neurodegenerative diseases. 

Glutathione, commonly referred to as the master antioxidant, regulates oxidative stress and redox balance. Elevated glutathione levels have been linked to improved cognition and mental well-being. 

According to a 2019 review in GeroScience, sulforaphane may prevent neurodegeneration and neuroinflammation. It also mitigates the effects of aging on the brain, such as cognitive decline. 

These potential benefits are due to its ability to raise glutathione levels, fight oxidative stress, and modulate several cellular pathways involved in brain health.

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Does Sulforaphane Have Any Side Effects?

Most studies indicate that sulforaphane protects against oxidative damage and inflammation. Its role in diabetes management, cancer prevention, obesity, and mental health requires further investigation. At this point, it’s hard to tell how effective it really is.  

One thing is for sure, though: sulforaphane promotes overall health and can be a welcomed addition to any diet. 

Plus, it’s readily available and has no side effects. In rare cases, it may cause mild adverse reactions, such as gas, insomnia, and constipation. 

Like with any product, make sure you check the label for additives, sugars, and other ingredients that may cause side effects. Choose a quality sulforaphane supplement formulated with broccoli extract.   

Sulforaphane Dosage Recommendations 

Sulforaphane isn’t an essential nutrient, like zinc or vitamin C. For this reason, there are no set recommendations on how much you should take. 

In most studies, researchers used 200 to 400 micrograms of this compound on human subjects. Some sources recommend up to 34 milligrams per day for a 150-pound person, 9 to 45 milligrams for a 200-pound person, and 11 to 57 milligrams for a 250-pound individual. 

All in all, aim for at least 200 micrograms per day. Higher amounts are unlikely to cause any harm. 

Should You Take Sulforaphane Supplements?

Sulforaphane supplements are generally safe and come from real food. If you’re not a fan of cruciferous veggies but still want to reap some of their benefits, consider taking sulforaphane in pill form. 

These vegetables, however, contain many other nutrients that you won’t get from a pill. 

They’re rich in fiber, indole-3-carbinol, lutein, zinc, iron, isothiocyanates, and flavonoids — just to name a few. On top of that, they keep you full for hours and support digestive health. 

Our advice is to follow the rules of workout nutrition. Whether you’re dealing with inflammation, weight gain, or low energy, healthy eating can make all the difference. 

For example, did you know that certain foods promote fat loss and may prevent weight gain? Others protect against inflammation and its complications, such as diabetes and heart disease. Consider your health goals and then adjust your diet accordingly. 

What’s your take on sulforaphane supplements? Have you ever tried one? Share your experience below!