Rankings / Longevity — Supplements
Sulforaphane
Longevity · Nrf2 activator
Tier B+
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
- https://pubmed.ncbi.nlm.nih.gov/24912588/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC4130664/
- https://www.mdpi.com/2072-6643/12/6/1794
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12451241/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC12127520/
- https://www.mdpi.com/2072-6643/17/8/1353
- https://clinicaltrials.gov/study/NCT02300324
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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.