New research and the latest health trends keep the wellness industry moving at a rapid pace. It’s intriguing and exciting when we hear about the new diet or supplement that is going to keep us young, healthy and beautiful, right?! But it can also be overwhelming and confusing. What’s my approach when it comes to choosing the right supplement ? First, what’s the research to support its uses and benefits. Next, what symptoms am I currently struggling with. Finally, I take into consideration any testing that I’ve done showing nutrient deficiencies or other genetic factors that I need to be mindful of.
What’s one supplement that’s always in rotation?
A Brassicaceae based supplement!
When it comes to this type of supplement I look for a blend of brassicaceae plants in the sprouted form with myrosinase, or verification on the label that the delicate phytochemicals like the isothiocyanates, sulforaphane and/or glucosinolates are alive and well.
Supplements I Love
- Cell Protector I take this 3-4x a week
- Triple Action Cruciferous Vegetable Extract with Resveratrol
- Optimized Broccoli and Cruciferous Blend
- I take the Triple Action Cruciferous or the Optimized Broccoli on occasion, generally the week before my period if I’m experiencing PMS, breast tenderness or if I experienced menstrual-related headaches during my previous cycle.
My Results
- Clearer skin and eyes
- Balanced my hormones (keeping my estrogen ratios in check)
- Reduced my breast tenderness
- Reduced facial swelling
Food First
Regardless if you want to take a supplement or not, a number of studies have observed an inverse association with an increase in cruciferous vegetable consumption and decrease cancer risk, including malignancies of the breast, lung, prostate, pancreas, and colon. However, the phytochemicals in these plants are delicate. Storing, freezing and cooking methods can greatly affect the potency of these vegetables. So, I choose to take one of these supplements a few days a week, more if I have breast tenderness or breaking out. However, a supplement can never and will never replace a good diet rich!
Research on brassicaceae plant extracts and their phytochemicals
Breast Health
Sulforaphane a naturally occuring isothiocyanate found in cruciferous vegetables has been shown to inhibit breast cancer stem cells and down-regulate the Wnt/β-catenin self-renewal pathway. 1 Why is that important? Many types of cancers are initiated from and maintained by a small population of cancer stem cells. The Wnt/β-catenin are a type of self-renewal pathway for cancer stem cells. Breast cancer stem cells have also been found to be resistant to other forms of treatment- like chemotherapy and radiation.
Detoxification
Glucoraphasatin, a glucosinolate from cruciferous vegetables has been shown to induce liver enzymes that are responsible for the detoxification of chemical carcinogens, especially with the addition of myrosinase. Glucosinolates have been shown to increase epoxide hydrolase, glucuronosyl transferase activities, quinone reductase and glutathione S-transferase activities, plus total glutathione concentrations. 2 Cruciferous vegetables and their phytochemicals help to accelerates the metabolic disposal of xenobiotics through key enzyme systems. 3
Immune System
When I think ‘detox’ I think about supporting all of the organs that are exposed to toxins and doing their best to manage that stress- such as kidneys, liver, lymphatic system, skin, digestive system and lungs. Did you know a broccoli sprout beverage was found to help detoxify airborne toxins! 4 Broccoli extracts may also play a role in restoring the ability of macrophages to remove bacteria in the lungs via their NrF2 activation. 5
Skin Health
Sulforaphane induced apoptosis (cell death) on B12F-10 melanoma cells, which was evidenced by morphological changes such as membrane blebbing, presence of apoptotic bodies, DNA condensation, and also by nuclear DNA fragmentation. Sulforaphane is becoming a promising candidate for molecular-targeting chemotherapy against melanoma. 6 Benzyl isothiocyanate, a isothiocyanate found in the mustard family, suppressed the growth of melanoma cells (augmented by the activation of PAF-R through the ROS-mediated pathway). 7 Benzyl isothiocyanate also suppressed the growth of B16-PAFR melanoma xenografts in mice by inducing apoptosis. 8
Healthy Estrogen Metabolism
We have a family of estrogens, estradiol is one, and it forms certain metabolites. The key is a healthy ratio of metabolites, maintaining a proper balance of estrogen to progesterone, and having key nutrients to support appropriate clearance (B vitamins, glutathione, cruciferous vegetables, iodine, and vitamin D). Here’s a great article. Indole-3-Carbinol is produced by the breakdown of glucosinolate glucobrassicin found in cruciferous vegetables; I3C has been found to alters endogenous estrogen metabolism towards a healthier route of excretion.9, 10
Caution: If you have thyroid issues you’ll want to check with your primary health care provider about the best ways to consume these vegetables and if a supplement is right for you. Having a full thyroid panel looking at TSH, T4, T3, rT3 and thyroid antibodies can help guide this process and the right steps for you.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Always verify with your health care professional if you plan on taking any supplement, especially if you are pregnant, planning on becoming pregnant or taking medications.
Unless stated I am not affiliated with any product or company mentioned on this blog.
This post contains a review of research about certain phytochemicals and their isolated compounds, it is not intended to be a treatment or prevention plan of any kind.
Apples and Paws 