#061 Q&A with Dr. Jed Fahey on Sulforaphane, Moringa and Chemoprotection
This Q&A with Dr. Jed Fahey, a world-leading expert on sulforaphane at Johns Hopkins, covers optimal dosing, consumption methods, health benefits (detoxification, cancer prevention, brain health), and safety concerns of broccoli sprouts and sulforaphane supplements.
Deep Dive Analysis
19 Topic Outline
Introduction to Dr. Jed Fahey's Work and Research Focus
Minimum Daily Sulforaphane Dose and Food Content Variability
Enhancing Sulforaphane in Cooked Cruciferous Vegetables
Sulforaphane for Protection Against Air Pollutants
Duration of Sulforaphane's Health Benefits
Sulforaphane and Detoxification of Toxic Metals and Pesticides
Sulforaphane's Effect on Brain Glutathione Production
Sulforaphane in Cancer Prevention Versus Therapy
Potential Benefits of Sulforaphane for Alzheimer's Disease
Eating Broccoli Seeds Versus Sprouting for Sulforaphane
Optimizing Sulforaphane Production and Consumption from Sprouts
Critique of Microwaving Broccoli to Increase Sulforaphane
Best Practices for Storing Broccoli Sprouts
Moringa as an Alternative to Broccoli Sprouts
Reliable Sulforaphane Supplement Brands
Debunking Cold Water Immersion as Sulforaphane Replacement
Addressing Sulforaphane's Alleged Goitrogenic Effect
Rebuttal of Carnivore Diet Claims and Sulforaphane Risks
Upper Limits for Broccoli Sprout and Supplement Consumption
6 Key Concepts
Glucoraphanin
Glucoraphanin is a precursor compound found in cruciferous plants like broccoli and sprouts. It is converted into sulforaphane by the enzyme myrosinase.
Myrosinase
Myrosinase is an enzyme present in cruciferous plants and in the human gut microbiome. It is responsible for hydrolyzing glucoraphanin into sulforaphane when the plant tissue is chewed or processed.
Sulforaphane
Sulforaphane is the active compound formed from glucoraphanin and myrosinase, known for its potent antioxidant and detoxification properties. It is a key focus of research for its various health benefits.
NRF2 Pathway
The NRF2 (Nuclear factor erythroid 2-related factor 2) pathway is a biochemical response system in the body. Sulforaphane activates NRF2, leading to the upregulation of protective enzymes involved in antioxidant defense and detoxification.
Glutathione
Glutathione is the body's most predominant endogenous detoxification mechanism and a very potent antioxidant, made up of three amino acids. Sulforaphane increases the enzymes responsible for synthesizing and regenerating glutathione, making more of it available.
Hormesis
Hormesis describes a U-shaped dose-response curve where a substance shows no effect at very low concentrations, potential benefits at moderate concentrations, and harm or toxicity at the highest levels. Many phytochemicals exhibit this hormetic effect.
17 Questions Answered
Clinical studies suggest a daily dose of something between 50 and 100 micromoles of sulforaphane, which is roughly equivalent to the amount obtained from a couple of ounces (60 grams) of broccoli sprouts.
The sulforaphane content is highly variable, but a ballpark estimate for 100 grams of market-stage broccoli is 0.5 to 18 milligrams, and for 100 grams of broccoli sprouts, it's about 5 to 60 milligrams.
Yes, adding ground mustard seed to cooked broccoli can facilitate the conversion of glucoraphanin to sulforaphane, as cooking destroys the plant's natural myrosinase enzyme, and mustard seed provides an external source of myrosinase.
Consuming broccoli sprouts or sulforaphane supplements every two or three days is likely sufficient because the protective enzymes they activate last for days; however, daily consumption is often easier to maintain as a habit and may be wise for regular exposure to pollutants.
The elevation of protective enzymes activated by sulforaphane lasts for at least hours and typically a few days, as it's not a direct antioxidant effect but rather an upregulation of the body's own systems.
Yes, sulforaphane has been shown to enhance the elimination of various toxins, including certain pesticides and aflatoxin, primarily through the upregulation of glutathione, the body's major detoxification mechanism.
No, the brain will not stop producing glutathione naturally; instead, sulforaphane helps to restore and replenish glutathione levels, which naturally decline with age starting as early as one's twenties.
While there are clinical studies in progress, there is no scientific consensus that sulforaphane is a cancer therapeutic, and caution is advised as upregulating protective pathways in metastasized cancer cells might be a 'slippery slope' by potentially protecting cancer cells from drugs.
Preclinical evidence is extensive and encouraging, showing effects like HDAC inhibition, enhancement of BDNF, and reduction in amyloid beta, with a clinical trial currently underway in China.
While broccoli seeds have the highest levels of glucoraphanin, eating them directly is not recommended due to their awful taste and the potential for an overload of erucic acid, which is abundant in the seeds.
If blending sprouts, do so just before consuming them; freezing sprouts and then blending them immediately after thawing is also an option, as myrosinase remains active.
For short-term storage, place the sprouting jar in the refrigerator for a few days; for long-term, quick-freeze them on a tray and then store them in a bag or container for weeks to a couple of months.
Dried powdered moringa leaves are ideal, especially outside the tropics, and can be consumed in hot or cold teas to modify their sharp taste.
Reliable brands include Crucera SGS by Thorne, Oncoplex by Zymogen, Avmacol by Nutramax, Swanson's Vision Defense, Orthomolecular's MitoCore, and Max International's Max N-Fuse, as these have been tested and found to contain the stated amounts of glucoraphanin.
No, while cold water immersion may coincidentally affect some biochemical pathways, the multiplicity of effects of sulforaphane, including anti-inflammatory, antiviral, immune-boosting, and neuroprotective properties, is far more extensive and robustly documented than cold therapy.
No, sulforaphane and broccoli sprouts, when eaten in moderation, are not goitrogenic; a 3-month continuous ingestion study showed no negative effects on thyroid function, and animal studies even showed beneficial antioxidant effects in the thyroid gland.
Such claims are considered bad advice, as human beings evolved as omnivores, and there is an abundance of peer-reviewed scientific literature showing the benefits of fruits and vegetables, especially cruciferous ones, with no credible long-term studies supporting a carnivorous lifestyle.
16 Actionable Insights
1. Prioritize Plant-Rich, Varied Diet
Maintain an omnivorous diet rich in fruits and vegetables, especially cruciferous ones, as humans evolved as omnivores and abundant scientific literature supports their benefits. Avoid extreme meat-only diets due to potential deficiencies in fiber and Vitamin C, and risks of iron overload and inflammation.
2. Regular Sulforaphane for Protection
Consume sulforaphane regularly, either through sprouts or supplements, to prime and maintain your body’s antioxidant and detoxification systems, especially if regularly exposed to toxins like air pollutants. The activation of these protective enzymes lasts for at least hours and certainly in most cases, days.
3. Target Sulforaphane Daily Dose
Aim for a daily dose of something between about 50 and 100 micromoles of sulforaphane, as this range is indicated by clinical studies to provide health benefits. If taking supplements, daily consumption is recommended for consistency.
4. Boost Cooked Broccoli Sulforaphane
Add ground mustard seed (about 1 gram), daikon, Japanese radish, or moringa to cooked broccoli or other cruciferous vegetables to provide myrosinase. This enzyme enhances the conversion of glucoraphanin to sulforaphane, which is otherwise largely destroyed by cooking.
5. Safely Grow Broccoli Sprouts
Grow your own broccoli sprouts at home as a cost-effective way to get sulforaphane and other nutrients. Refer to the provided 15-page sprouting guide for basic steps on how to safely grow them.
6. Store Sprouts Properly
Refrigerate grown broccoli sprouts for only two to three days to slow growth and prevent spoilage, as they can become rank after about a week. For longer storage (weeks to months), quick-freeze large batches by spreading them on a tray, then transfer to bags or containers, but limit to one or two months in a home freezer.
7. Select Reliable Sulforaphane Supplements
Choose sulforaphane supplements from trusted brands like Thorne’s Crucera SGS, Zymogen’s Oncoplex, Nutramax’s Avmacol, Swanson’s Vision Defense, Orthomolecular’s MitoCore, or Max International’s Max N-Fuse. Many supplements are unreliable and may not contain the stated amount of active compounds.
8. Optimize Supplement Conversion
If taking a glucoraphanin-only supplement, a higher level of glucoraphanin may be needed to rely on gut myrosinase for conversion. If the supplement includes myrosinase, a lower glucoraphanin dose may suffice as some conversion will happen within the supplement itself.
9. Consume Moringa Leaf Powder
Incorporate dried powdered moringa leaves into your diet, especially if fresh leaves are unavailable (e.g., outside the tropics), as moringa contains beneficial isothiocyanates and has a long history of safe consumption. Hot or cold moringa teas can also help modify its sharp taste.
10. Avoid Raw Broccoli Seeds
Do not consume raw broccoli seeds directly due to their unpleasant taste and the potential for an overload of erucic acid. Erucic acid has been associated with cardiac toxicities in some animal studies.
11. Caution with Cancer Therapy
Exercise caution with sulforaphane supplementation or heavy broccoli consumption if diagnosed with metastasized cancer. The effects in this context are not fully understood, and upregulating NRF2 could potentially protect cancer cells or interfere with cancer drugs.
12. Gentle Microwaving for Broccoli
If cooking broccoli, microwave it gently to minimize the destruction of myrosinase and prevent nutrient leakage into cooking water. Aim to keep the internal temperature below 70-80°C to preserve myrosinase activity.
13. Disguise Sprout Taste in Smoothies
To make broccoli sprouts more palatable, especially for picky eaters, blend them into smoothies. A mixture of pineapple juice with a hint of lime, potentially diluted with water, has been found to be a good disguiser or complimenter of the taste.
14. Crush Supplements for Children
For children with rigid food preferences, crush sulforaphane supplement pills using a hand pill crusher. Mix the crushed supplement into their favorite foods to camouflage both taste and texture.
15. Consult Sprouting Guide
Download the 15-page sprouting guide from foundmyfitness.com/sprouting. This guide, co-authored by Dr. Jed Fahey, provides basic steps on how to safely grow your own broccoli sprouts at home and is fully illustrated.
16. Explore The Sprout Book
Consider reading Doug Evans’ ‘The Sprout Book’ for comprehensive methodology on growing various sprouts. The book advocates for sprouts from a nutritional perspective and discusses their medicinal and preventive qualities.
8 Key Quotes
Cooking destroys myrosinase.
Jed Fahey
You never really know when you're being attacked by those, those vicious chemicals.
Jed Fahey
You don't fatigue, and this is fortunate, but you don't fatigue this, the biochemical response system.
Jed Fahey
It's not like vitamin C where you're having a direct antioxidant effect and you use up the vitamin C and it's gone. What you're doing is you're cranking up protective enzymes and they last.
Jed Fahey
The brain won't stop producing glutathione naturally. There's no question about that. And glutathione production... it declines naturally with age.
Jed Fahey
If you support their mitochondria and enhance their ability, enhance their ability to detoxify things, including, including perhaps cancer drugs, this may be a slippery slope. We just don't know enough.
Jed Fahey
You do not increase the levels of either sulforaphane or glucoraphanin by a cooking method whatsoever. You may enhance it. You may retard its destruction. You may retard its loss or limit its loss.
Jed Fahey
Most, many phytochemicals, not most, but many phytochemicals have a U-shaped, uh, effects curve, uh, hormesis or a hormetic effect.
Jed Fahey
4 Protocols
Enhancing Sulforaphane in Cooked Cruciferous Vegetables
Jed Fahey- Cook cruciferous vegetables like broccoli or Brussels sprouts.
- Add ground mustard seed, daikon, Japanese radish, or moringa to the cooked vegetables.
- Consume to facilitate the conversion of glucoraphanin to sulforaphane, especially if the cooking process has destroyed the vegetables' natural myrosinase.
Short-Term Storage of Home-Grown Broccoli Sprouts
Jed Fahey- After growing, place the sprouting jar directly into the refrigerator.
- Consume the sprouts within a few days (2-3 days) to maintain quality and prevent spoilage.
Long-Term Storage of Home-Grown Broccoli Sprouts
Jed Fahey- Spread a large batch of grown sprouts out on a cookie tray or baking tin (optionally with wax paper).
- Quick-freeze the sprouts.
- Once frozen, bundle them and place them in a bag or container.
- Store in the freezer for weeks, or up to one to two months, to preserve potency.
Administering Sulforaphane Supplements to Children with Autism
Jed Fahey- Obtain a sulforaphane supplement with a calibrated amount.
- Use a hand pill crusher (e.g., a $5 Amazon hand pill crusher) to crush the pill.
- Add the crushed supplement to the child's favorite food to camouflage both taste and texture.