#029 Jed Fahey, Sc.D. on Isothiocyanates, the Nrf2 Pathway, Moringa & Sulforaphane Supplementation

1. Prioritize Natural NRF2 Activators

Incorporate sulforaphane into your diet as it is considered the most potent natural activator of the NRF2 pathway, which upregulates protective enzymes and proteins.

2. Activate NRF2 for Cellular Protection

Activate the NRF2 pathway, for which sulforaphane is a potent activator, as it controls 3-5% of cellular proteins involved in protection against various insults and chronic diseases.

3. Eat Raw Cruciferous for Sulforaphane

Consume cruciferous vegetables raw to preserve the heat-sensitive myrosinase enzyme, which is crucial for converting glucoraphanin into sulforaphane for maximum benefit, as cooking inactivates this enzyme.

4. Consume Broccoli Sprouts

Prioritize eating broccoli sprouts over mature broccoli heads, as sprouts contain much higher levels of glucoraphanin, the precursor to the protective compound sulforaphane.

5. Blend Raw Broccoli Seeds

Blend raw broccoli seeds with water to activate the myrosinase enzyme by crushing the seeds, potentially yielding a higher and more potent amount of sulforaphane than sprouts or cooked broccoli, though they may be bitter.

6. Chew Raw Cruciferous Vegetables

Chew raw cruciferous vegetables like radishes thoroughly to break plant cells, allowing the myrosinase enzyme to convert glucoraphanin into sulforaphane and other beneficial isothiocyanates quickly.

7. Allow Time for Sulforaphane Conversion

After blending broccoli sprouts, allow the smoothie to sit for several minutes (e.g., 10-30 minutes) to ensure sufficient time for the myrosinase enzyme to convert glucosinolates into sulforaphane, which can alter the taste.

8. Add Daikon to Cooked Broccoli

To maximize sulforaphane conversion from cooked broccoli, add a small amount of grated daikon or ground daikon seeds, as they contain active myrosinase without diverting enzymes.

9. Use Mustard Powder for Myrosinase

Sprinkle fresh mustard powder (which contains myrosinase) onto cooked cruciferous vegetables to aid in the conversion of glucosinolates to isothiocyanates, ensuring it still has a ‘bite’ to indicate active enzyme.

10. Blend Frozen Sprouts Immediately

When using frozen broccoli sprouts, blend them immediately after removing from the freezer to ensure the myrosinase enzyme acts on the glucosinolates in the liquid, maximizing sulforaphane formation before it degrades or binds.

11. Detoxify Air Pollutants with Sulforaphane

Consume sulforaphane (e.g., from broccoli sprout extract) to significantly enhance the detoxification and excretion of air pollutants like benzene (up to 60% increase in excretion within 24 hours) and acrolein.

12. Reduce Inflammation with Sulforaphane

Consume sulforaphane (e.g., from broccoli sprout extract) to significantly reduce systemic inflammation, as evidenced by lowered C-reactive protein (up to 20%) and IL-6 levels in human studies.

13. Inhibit NF-kappa B with Sulforaphane

Utilize sulforaphane to inhibit the NF-kappa B pathway, a primary inflammatory pathway in the body, contributing to its anti-inflammatory effects.

14. Upregulate Heat Shock Response

Consume sulforaphane to upregulate the heat shock response, which may play a role in neuroprotection against diseases involving protein aggregation like Alzheimer’s, Parkinson’s, and Huntington’s.

15. Consider Sulforaphane for Bladder Health

Consider sulforaphane for bladder cancer prevention or recurrence, as it and its active metabolites accumulate in high concentrations in the bladder, bathing the epithelium and potentially offering protection.

16. Sulforaphane for Prostate Health

Explore sulforaphane for prostate health, as studies suggest it can lower prostate inflammation and significantly slow the PSA doubling rate (by 86%) in men with prostate cancer.

17. Use Broccoli Sprouts for H. pylori

Consume fresh broccoli sprouts to potentially reduce Helicobacter pylori colonization levels and lower inflammation markers in the stomach, offering a dietary approach to managing this bacteria.

18. Sulforaphane Kills Antibiotic-Resistant H. pylori

Sulforaphane has demonstrated efficacy in killing Helicobacter pylori, including strains resistant to single or double antibiotics, suggesting its potential as an alternative or complementary treatment.

19. Sulforaphane Inhibits H. pylori Urease

Sulforaphane effectively inhibits urease, an enzyme used by H. pylori to neutralize stomach acid, which may be important for disease prevention, though it’s not the primary mechanism by which it kills the bacteria.

20. Explore Sulforaphane for Depression

Consider sulforaphane as a potential aid for depression, given its anti-inflammatory properties and animal studies showing efficacy comparable to fluoxetine in alleviating stress-induced depressive behaviors.

21. Consider Sulforaphane for Autism Symptoms

Explore sulforaphane’s potential to improve autism symptoms, particularly those that temporarily lessen during a fever, possibly by upregulating the heat shock response and reducing inflammation, based on a trial showing dramatic symptom reduction.

22. Smokers: Consume Broccoli Sprouts

If you smoke, consume broccoli sprouts regularly to help detoxify accumulated carcinogens like benzene and reduce the risk of associated cancers, such as bladder cancer, though quitting smoking remains the primary recommendation.

23. Sulforaphane Effects Last Days

Understand that the beneficial effects of sulforaphane, such as enzyme upregulation, last for several days (possibly weeks) due to the long half-life of the activated enzymes, so daily consumption may not be strictly necessary.

24. Prioritize Whole Foods Over Supplements

While supplements can be an option, prioritize adopting a healthier lifestyle with a diet rich in fruits and vegetables, as supplements alone are not a substitute for overall healthy eating and exercise habits.

25. Choose Validated Sulforaphane Supplements

Select sulforaphane or glucoraphanin supplements from reputable companies that have been tested and validated for content and bioavailability, such as Prostaphane (sulforaphane, currently not in US), Avmacol (glucoraphanin + myrosinase), or Thorne’s Crucerra SGS (glucoraphanin only).

26. Verify Supplement Quality

Prioritize supplements that have undergone rigorous quality assurance and microbial testing, ideally from companies that openly share their validation processes or have been vetted by independent research.

27. Refrigerate Myrosinase Supplements

If purchasing glucoraphanin supplements that claim to contain active myrosinase, refrigerate them like probiotics to help maintain the enzyme’s stability and increase sulforaphane bioavailability.

28. Check Supplement Expiration Dates

Always check expiration dates on supplements containing live active enzymes like myrosinase, as their stability and efficacy can degrade over time, unlike many shelf-stable multivitamins.

29. Consider Myrosinase with Glucoraphanin

If taking a glucoraphanin-only supplement, understand that its conversion to sulforaphane relies on gut bacteria with myrosinase activity, which varies significantly among individuals.

30. Maintain Gut Health for Sulforaphane

Support general gut health, as all living individuals appear to have myrosinase-producing bacteria, though at varying levels, which are crucial for converting glucoraphanin to sulforaphane.

31. Seek Myrosinase Probiotic

Look for future probiotic formulations containing myrosinase-producing bacterial strains, which could enhance the conversion of glucoraphanin from cruciferous vegetables into sulforaphane.

32. Diversify Plant-Rich Diet

Consume a wide variety of fruits and vegetables beyond cruciferous ones, as many other plants contain phytochemicals that target diverse biochemical mechanisms beyond NRF2, offering broad health benefits.

33. Consider Moringa as Sulforaphane Alternative

In tropical regions or for those seeking alternatives, consider Moringa, a tropical tree whose leaves contain an isothiocyanate with comparable or even greater activity than sulforaphane in some contexts.

34. Utilize Moringa for Nutrition

Incorporate Moringa leaves into the diet, especially in drought-prone tropical regions, as they are exceptionally high in protein and other micronutrients, and remain on trees longer than other leafy greens.

35. Store Dried Moringa Leaves

Dry and powder Moringa leaves for easy storage, as they maintain their high protein content for extended periods, making them a valuable and stable nutritional resource.

36. Choose Reputable Moringa Sources

When sourcing Moringa products, be cautious of outlandish claims and choose reputable companies like Kuli Kuli, which prioritize responsible production and product quality.

37. Add Ice to Sprout Smoothies

Add ice to broccoli sprout smoothies to help negate the bitterness, making them more palatable.

38. Support Chemoprotection Research

Consider donating to the Coleman Chemoprotection Center at Johns Hopkins (chemoprotectioncenter.org) to support research in areas like autism, schizophrenia, progeria, breast cancer prevention, and air pollution injury.

39. Support Podcast Research

Support the podcast through its subscriber crowdfunding model at foundmyfitness.com/crowdsponsor to enable more research visits and contributions to centers like Johns Hopkins.