What Happens to Your Body When You Add Sulforaphane to Your Diet

Sulforaphane is a compound made from chewed, cut, or chopped cruciferous vegetables like broccoli, cabbage, and cauliflower, and it is also available in supplement form. Here’s how adding sulforaphane to your diet could affect your body.

Sulforaphane has been studied for its potential effects on cancer. Ways it may protect against cancer include:

• Reduce inflammation: Sulforaphane activates a protein called Nrf2, which increases antioxidants that protect cells from inflammation. It also blocks NF-κB, which increases inflammation.
• Neutralizing toxins: The compound is a source of antioxidants that neutralize the harmful effects of unstable atoms called free radicals.
• Protect DNA: The compound has been shown to protect DNA from harmful mutations leading to cancer.
• Slowing of tumor growth: Sulforaphane may stop cancer cells from dividing, which slows the spread of tumors in your body.

A 2015 clinical trial found that adults with prostate cancer who took sulforaphane supplements daily for six months avoided or delayed recurrence by 86%.

Sulforaphane supplementation may also reduce the risk of breast and lung cancer. However, more research is needed to confirm these benefits.

Every whole food that supports sulforaphane production naturally provides nutrients that support heart health. For example, the antioxidants in cruciferous vegetables may reduce the risk of heart disease.

Cruciferous vegetables are also a source of fiber. Eating enough fiber has been shown to reduce the risk of heart disease.

A 2017 study found that people with type 2 diabetes had significantly lower blood sugar levels after taking broccoli sprouts daily for 12 weeks.

Despite these promising results, the researchers caution that more studies are needed.

Sulforaphane may protect nerve cells against brain disorders like Alzheimer’s disease and Parkinson’s disease. It is believed to activate antioxidant pathways in the body.

More research in humans is needed, but eating cruciferous vegetables regularly may protect your brain and overall health.

Cruciferous vegetables do not contain sulforaphane. The molecule is made when you cut, chop, or chew vegetables that contain the compound. glucosinolate.

Foods containing glucosinolates include:

• Rocket
• Bok choy
• Broccoli, especially broccoli sprouts
• Brussels sprouts
• Cabbage
• Cauliflower
• Kale
• Radish
• Turnips
• Cress

The amount of sulforaphane you absorb from these foods depends on how you prepare them. You won’t absorb as much cooked vegetables as you will raw vegetables.

Try lightly steaming your vegetables for a few minutes. Avoid boiling, microwaving, or pressure cooking, as these can remove 90% of glucosinolates.

It is not known whether sulforaphane supplements can be taken safely for long periods of time. Doses in clinical settings range from 20 to 40 milligrams per day for up to six months.

Supplements typically provide a much higher dose than that found in food, but they lack nutrients like antioxidants and fiber.

Just because sulforaphane is created naturally from food doesn’t mean it’s safe.

Sulforaphane may be dangerous for people with conditions such as

• Autism spectrum disorder (TSA): A small number of people with ASD have reported seizures after taking sulforaphane. It’s unclear whether the supplements were a direct cause.
• Iodine deficiencies: Eating a lot of raw cruciferous vegetables can cause hypothyroidism (underactive thyroid) in people with iodine deficiency.
• Irritable bowel syndrome (ICS): Cruciferous vegetables can cause digestive upset in people with IBS. They can cause bloating, cramping and diarrhea.

Potential drug interactions

It is not known whether sulforaphane interacts with medications or supplements. Talk to a healthcare professional before starting sulforaphane supplements if you are taking other medications.

Can you take too much?

There is not enough research to determine how much can cause side effects or overdose. It’s very unlikely that you’ll get too much sulforaphane from the foods you eat.

Sulforaphane supplements may cause side effects, especially at higher doses, such as:

• Digestive discomfort
• Heartburn
• Nausea

Sulforaphane is a compound naturally produced when you prepare or eat broccoli, cauliflower, and other cruciferous vegetables. It may provide antioxidant and anti-inflammatory benefits.

Research on sulforaphane supplements is ongoing. Try adding cruciferous vegetables to your plate to get sulforaphane and other essential nutrients.