Sulforaphane
An isothiocyanate produced when glucoraphanin (abundant in broccoli sprouts) reacts with myrosinase. Activates the Nrf2 pathway to induce production of detoxification and antioxidant enzymes.
An ingredient with growing research
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Effects reported in research
Activates Nrf2 pathway to induce internal detoxification and antioxidant enzymes
Cytoprotective effects via anti-inflammatory and antioxidant activity
Some clinical studies show accelerated detoxification of air pollutants
Dosage & timing
- 10–40 mg sulforaphane/day.
- Eating fresh broccoli sprouts (100 g equivalent) is effective.
- Prefer minimally heated products to preserve myrosinase activity.
Cautions
- •Those with hypothyroidism should avoid excess (goitrogenic properties).
- •Consult a doctor if on thyroid medication.
Supporting research
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Asian Journal of Sports Medicine, 2015
A meta-analysis of RCTs examining the effects of curcumin supplementation on post-exercise inflammatory markers (CRP, IL-6, TNF-α) and muscle soreness (DOMS). Curcumin significantly reduced inflammatory cytokines by inhibiting the NF-κB pathway and significantly reduced muscle soreness scores at 24–48 hours post-exercise. However, the bioavailability of curcumin alone is very low (~1%), and co-administration with piperine (black pepper component) is known to increase absorption approximately 20-fold.
Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise
American Journal of Clinical Nutrition, 1993
A meta-analysis examining the effects of vitamin C supplementation on upper respiratory tract infection (common cold) risk following intense exercise (marathon, etc.). Vitamin C supplementation reduced upper respiratory infection risk by approximately 50% compared to placebo. In the general population (lower exercise intensity), preventive effects are limited, suggesting the benefit is greatest in specific contexts where intense exercise causes immune suppression. Contributions to neutrophil and lymphocyte function and collagen synthesis are also documented.
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