Glucoraphanin
Useful mainly for people seeking Nrf2/detoxification enzyme induction (biomarker effects).
Quick decision guide
May help most
people seeking Nrf2/detoxification enzyme induction (biomarker effects)
Common dosing range
Standardized to ~10-30 mg glucoraphanin/day (often as broccoli sprout extract)
When to expect effects
Days to weeks for enzyme/biomarker shifts
Watch out for
Bioavailability depends on active myrosinase or gut conversion; clinical outcomes are largely unproven
What is it
Glucoraphanin is a sulfur-containing glucosinolate found in broccoli and broccoli sprouts. When the plant tissue is damaged or acted on by the enzyme myrosinase (from the plant or gut bacteria), it is converted to sulforaphane, an isothiocyanate that activates the Nrf2 antioxidant and detoxification pathway. Supplements are usually standardized to a stated amount of glucoraphanin or 'sulforaphane glucosinolate'.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
phase II detoxification enzyme induction Limited Evidence | Measurable but variable | adults with adequate sulforaphane conversion | Days to weeks |
glycemic control in type 2 diabetes Limited Evidence | Modest fasting glucose/HbA1c reduction | people with type 2 diabetes, especially with obesity | Weeks |
phase II detoxification enzyme induction
- Effect
- Measurable but variable
- Best fit
- adults with adequate sulforaphane conversion
- Time
- Days to weeks
glycemic control in type 2 diabetes
- Effect
- Modest fasting glucose/HbA1c reduction
- Best fit
- people with type 2 diabetes, especially with obesity
- Time
- Weeks
Evidence for 2 uses
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
phase II detoxification enzyme induction
Biomarker supportGlucoraphanin-rich broccoli sprout preparations raise sulforaphane exposure and induce Nrf2-regulated phase II enzymes, increasing urinary excretion of conjugated airborne pollutants such as benzene and acrolein in controlled human studies. These are detoxification/excretion biomarkers, not demonstrated reductions in disease.
Bottom line: It reliably activates detoxification enzyme pathways at the biomarker level, but clinical benefit is unproven.
glycemic control in type 2 diabetes
Biomarker supportA small number of randomized trials of concentrated broccoli sprout extract (delivering sulforaphane via glucoraphanin) report modest reductions in fasting glucose and HbA1c versus placebo in people with type 2 diabetes. Evidence is limited to few small studies and reflects a glycemic biomarker rather than long-term outcomes.
Bottom line: Preliminary trials suggest a small glycemic biomarker improvement in type 2 diabetes that needs confirmation.
Evidence is mixed
Trials are few and small with variable extract potency and sulforaphane yield, so effect sizes are uncertain.
How it works
How to take it
What to track
2 commercial forms
Compare the main delivery options and what they’re best suited for.
Broccoli sprout extract (glucoraphanin standardized)
Most common supplement format. Look for products with co-formulated myrosinase for reliable sulforaphane delivery.
Activity depends on accompanying myrosinase or gut bacterial conversion.
Stabilized sulforaphane
Newer products; check potency at expiration since sulforaphane can degrade.
Pre-formed active compound; bypasses the myrosinase conversion step.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Who should avoid it
- people with known cruciferous/broccoli allergy
Pregnancy & breastfeeding
Dietary amounts from food are considered safe, but concentrated extracts have not been adequately studied in pregnancy; use only on professional advice.
Interactions
Very high cruciferous glucosinolate intake is theoretically goitrogenic, mainly relevant with iodine deficiency
Food sources
| Food | Amount | %DV |
|---|---|---|
| Broccoli sprouts (3-day) | 30 g | — |
| Broccoli (raw) | 1 cup | — |
| Kale | 1 cup | — |
| Cabbage | 1 cup | — |
| Brussels sprouts | 1 cup | — |
Broccoli sprouts (3-day)
- Amount
- 30 g
- %DV
- —
Broccoli (raw)
- Amount
- 1 cup
- %DV
- —
Kale
- Amount
- 1 cup
- %DV
- —
Cabbage
- Amount
- 1 cup
- %DV
- —
Brussels sprouts
- Amount
- 1 cup
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
Is glucoraphanin the same as sulforaphane?⌄
No. Glucoraphanin is the inactive storage form; sulforaphane is the active compound. Myrosinase enzyme converts glucoraphanin into sulforaphane when broccoli is chewed or chopped.
Why is myrosinase important in supplements?⌄
Without myrosinase (or gut bacterial conversion), glucoraphanin passes through largely unconverted. Co-formulating myrosinase from mustard seed maximizes sulforaphane delivery.
References by claim
Track Glucoraphanin with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.