Broccoli and sulforaphane are widely talked about and rightly so!
Much has been written about broccoli and the health effects of this vegetable and the substance sulforaphane, rightly so. Sulforaphane has a number of exciting health effects, including:
- Antioxidant and anti-inflammatory: Reduces oxidative stress and inflammation. Relieves symptoms of autoimmune diseases, arthritis and chronic inflammatory conditions.
- Cancer prevention and treatment: Inhibits the growth of cancer cells. Inhibits cancer cells, activates the Nrf2 signaling pathway to protect cells. Promising for prostate, breast, lung, colon and skin cancer.
- Cardiovascular Health: Improves blood pressure regulation and reduces arteriosclerosis. Reduces inflammation and oxidative stress, improves blood vessel function and cholesterol levels.
- Neuroprotection: Reduces oxidative stress and inflammation in the brain.
- Diabetes and metabolic syndrome: Improves glucose metabolism and reduces risk factors.
- Autism: Improves symptoms in people with autism spectrum disorders (ASD), reduces oxidative stress and improves communication between brain cells.'
- Osteoporosis: Strengthens bones and prevents osteoporosis, increases collagen production for bone building.
- Detoxification: Stimulates detoxification enzymes in the liver, protects against oxidative stress, increased protection against oxidative stress and better elimination of toxins
How to achieve an effective dosage?
The challenge with sulforaphane is now getting a sufficient dose to achieve clinical effects. In various medical studies, it is often used from 20 mg to 100 mg of active substance per day. Broccoli and broccoli sprouts contain contrary to what many people think not sulfarophane, but glucoraphanin (a precursor) and when in contact with the enzyme myrosinase (which is present in broccoli) it will form some sulfarophane (exact amount depends on several factors and the environment in the intestine). The same applies to virtually all sulforaphane supplements on the market, there are only two manufacturers in the world who produce supplements, which actually supply sulforaphane in dosages that have been shown to be effective. One of the manufacturers found in Europe is MCS Formulas with their product Broccoli Ultra, Sulforaphane. Broccoli Ultra is the supplement with the most sulforaphane per capsule compared to other available products. One dose (2 capsules) corresponds to approx. 750 mg of sulforaphane glucosinolate. The product provides 30 mg of sulforaphane. It has the highest sulforaphane content of any supplement in the world. For comparison, various manufacturers state that their supplements that they expect from the precursor glucoraphanin and convert to sulforaphane in the area of 7.5 mg per capsule. If you look at the ratio price and effect, Broccoli Ultra from MCS Formulas is uniquely compared to all supplements we have seen.
Can't we just eat broccoli and broccoli sprouts then?
Both parts are obviously very healthy and health-promoting vegetables, but in order for sulforaphane to be formed they should be almost raw and there are still small amounts that can be converted. In other words, you have to eat a lot of "almost" raw broccoli and or Brussels sprouts. Supplementation is therefore recommended to achieve the best effect and the effects that have been documented in studies.
Research links:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7802872/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217462/
https://www.mdpi.com/2076-3921/13/2/147
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6815645/
https://classic.clinicaltrials.gov/ct2/show/NCT02880462
https://classic.clinicaltrials.gov/ct2/show/NCT04213391
https://classic.clinicaltrials.gov/ct2/show/NCT05084365
https://classic.clinicaltrials.gov/ct2/show/NCT02654743
https://classic.clinicaltrials.gov/ct2/show/NCT04608903
