Sulforaphane is an isothiocyanate produced when broccoli sprouts (or older broccoli) are crushed and the enzyme myrosinase acts on the precursor glucoraphanin.
Mechanism — Activates the Nrf2-ARE pathway, upregulating phase II detoxification enzymes (glutathione-S-transferases, NQO1, heme oxygenase-1). Anti-inflammatory and anti-cancer effects in research models. Crosses the blood-brain barrier.
Use case — Toxic exposure (mold, heavy metals), inflammatory states, oxidative-stress-heavy phases (illness, intense training). Eat broccoli sprouts (highest concentration) or supplement with myrosinase-active glucoraphanin (sulforaphane levels).
Caveats — Stable supplemental sulforaphane is difficult to formulate. Many products provide glucoraphanin without active myrosinase, requiring intact gut flora to convert. Fresh sprouts beat most pills.