How Multivitamins and Sulforaphane Support Healthy Aging
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In this presentation, Dr. Rhonda Patrick discusses a standard daily multivitamin as a practical way to address small nutrient gaps in older adults. A pooled analysis of three COSMOS cognitive substudies involving 5,203 nonoverlapping participants found modest benefits for global cognition and episodic memory. Investigators estimated that the global-cognition difference corresponded to about two years of age-related change. [1]
Dr. Patrick then turns to sulforaphane, which is formed when myrosinase converts glucoraphanin from cruciferous vegetables. Sulforaphane activates NRF2-regulated cellular defense pathways. In a randomized crossover trial of 60 adults, eating 85 grams of raw watercress daily for eight weeks reduced basal lymphocyte DNA damage by 17% and oxidative purine DNA damage by 23.9%. [2]
Broccoli-sprout preparations have also been tested against measurable pollutant metabolites. In a 12-week randomized trial of 291 adults exposed to substantial air pollution, a beverage containing glucoraphanin and sulforaphane increased urinary excretion of a benzene metabolite by 61% and an acrolein metabolite by 23%. Broccoli sprouts, lightly cooked broccoli, and myrosinase-rich mustard-seed powder can support sulforaphane formation. [3]
This clip is excerpted, with permission, from Dr. Rhonda Patrick's presentation at the Vibrant Wellness Longevity Summit. Thank you to Vibrant Wellness Labs for allowing us to share it.
- ^ Vyas, Chirag M; Manson, JoAnn E; Sesso, Howard D; Cook, Nancy R; Rist, Pamela M; Weinberg, Alison, et al. (2024). Effect Of Multivitamin-Mineral Supplementation Versus Placebo On Cognitive Function: Results From The Clinic Subcohort Of The COcoa Supplement And Multivitamin Outcomes Study (COSMOS) Randomized Clinical Trial And Meta-Analysis Of 3 Cognitive Studies Within COSMOS The American Journal Of Clinical Nutrition , .
- ^ Gill CI; Haldar S; Boyd LA; Bennett R; Whiteford J; Butler M, et al. (2007). Watercress supplementation in diet reduces lymphocyte DNA damage and alters blood antioxidant status in healthy adults. Am J Clin Nutr 85, 2.
- ^ Egner PA; Chen JG; Zarth AT; Ng DK; Wang JB; Kensler KH, et al. (2014). Rapid and sustainable detoxication of airborne pollutants by broccoli sprout beverage: results of a randomized clinical trial in China. Cancer Prev Res (Phila) 7, 8.
I want to use my last two slides to discuss a micronutrient in the form of a multivitamin because it is such low-hanging fruit. I remember studies from 10 years ago saying that multivitamins were useless, produced expensive urine, did nothing, and might even be harmful. It turns out that was wrong.
Large national surveys, including NHANES, show that micronutrient deficiencies and insufficiencies are common in the United States. We discussed vitamin D, which mainly comes from sun exposure rather than diet. Sixty percent of the U.S. population does not get enough vitamin E, 45% does not get enough magnesium, and 35% does not get enough calcium or vitamin A. I mentioned that 80% to 90% does not get enough omega-3.
People are not getting enough essential micronutrients from food. These nutrients run our metabolism, serve as enzyme cofactors, regulate inflammation, and change gene expression. We focus so much on macronutrients that we forget how micronutrients help regulate the way we age.
The three COSMOS trials gave older adults a standard daily multivitamin, Centrum Silver, or a placebo. This is an ordinary multivitamin that is available in stores. Taking it for two years improved global cognitive function. The effect was equivalent to about two years less cognitive aging.
The effect on episodic memory was especially profound. Episodic memory lets us remember events, people, and similar information. The improvement was equivalent to reducing the aging of episodic memory by almost five years, or 4.8 years. That is remarkable from taking one Centrum Silver each day. These micronutrients affect how we age, our brains, and cognitive function. A daily multivitamin is an easy step for many older adults.
I am going to move quickly through sulforaphane. It is associated with cruciferous vegetables such as broccoli. Sulforaphane is not present in the intact vegetable. Its precursor, glucoraphanin, is converted into sulforaphane when the vegetable is crushed or broken.
Sulforaphane is the strongest dietary activator of the NRF2 system. NRF2 activates hundreds of genes. Many are involved in chemoprevention and detoxification. It activates phase II detoxification enzymes that help us process environmental toxins. It also deactivates phase I biotransformation enzymes that can convert a procarcinogen into a carcinogen. We encounter many procarcinogens without realizing it. NRF2 also activates antioxidant and anti-inflammatory systems. Sulforaphane is a major dietary activator of this powerful pathway.
Human studies show that cruciferous vegetables can reduce markers of DNA damage. People who ate 85 grams of watercress each day for eight weeks lowered oxidative DNA damage by about 24%. In other studies, 250 grams of broccoli each day lowered oxidized DNA lesions by 41%, and 300 grams of Brussels sprouts lowered another marker of oxidative damage by almost 30%.
DNA damage can produce oncogenic mutations. That damage accumulates over time and can contribute to cancer later in life, so lowering oxidative DNA damage is valuable.
Studies have also examined sulforaphane extracts and toxicant excretion. Several studies were conducted in China, where air pollution is severe. Benzene is found in air pollution, cigarette smoke, and wildfire smoke, and it is a carcinogen. In one study, about 40 micromoles of sulforaphane per day increased urinary benzene excretion by about 60% within 24 hours. Other studies show increased excretion of benzene and acrolein, another carcinogen that can be produced when foods are cooked.
Studies have also examined prostate cancer recurrence. In men with low-grade cancer, about 60 milligrams of sulforaphane per day slowed the doubling of prostate-specific antigen, a biomarker used to monitor prostate cancer progression, by about 86%. Other work has tested topical sulforaphane after ultraviolet exposure and measured inflammatory effects.
There is extensive preclinical evidence on sulforaphane and prostate, breast, and colon cancer. These studies report effects on metastasis and tumor burden. In one mouse model using breast cancer stem cells, sulforaphane reduced tumor growth by more than 50%.
The practical message is to add cruciferous vegetables to the diet. Broccoli sprouts are the best source of sulforaphane. The young plants contain about 100 times more glucoraphanin than mature broccoli. About 45 to 100 grams per day provides amounts similar to some of the studies I discussed.
If you cook broccoli, heat can damage the myrosinase enzyme that converts glucoraphanin into sulforaphane. Adding mustard-seed powder to lightly cooked broccoli, Brussels sprouts, or another cruciferous vegetable provides an external source of myrosinase and can increase sulforaphane bioavailability about fourfold. Stabilized sulforaphane supplements are also available.
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