Brussels Sprout Powder
Also known as: Brussels sprouts, sprouts, broccoli sprouts, Brassica oleracea var. gemmifera
Overview
Brussels sprouts are a member of the Brassica genus, classified scientifically as *Brassica oleracea* var. *gemmifera*. They are a cruciferous vegetable recognized for their dense nutrient profile, rich in vitamins C and K, folate, and bioactive compounds like sulforaphane, diindolylmethane (DIM), and indole-3-carbinol (I3C). Consumed primarily as a food, Brussels sprouts have also gained attention for their potential health benefits including cancer prevention, cardiovascular health improvement, and antioxidant effects. Numerous studies demonstrate their high antioxidant capacity and anti-inflammatory properties, attributed to their ability to induce phase II detoxification enzymes. Research surrounding Brussels sprouts is moderately mature, showcasing good evidence quality mainly from epidemiological and experimental studies, although variability in individual study quality exists.
Benefits
Brussels sprouts offer several evidence-based benefits: 1. **Cardiometabolic Health**: A systematic review indicated significant reductions in systolic blood pressure (SBP) by -10.9 mmHg and diastolic blood pressure (DBP) by -6.95 mmHg following supplementation of similar broccoli sprouts, with findings supported by multiple studies (high evidence quality). 2. **Anticancer Effects**: Sulforaphane has been shown to enhance the efficacy of chemotherapy drugs in inhibiting cancer cell growth, indicating its potential role in cancer treatment. 3. **Antioxidant and Anti-inflammatory Effects**: The induction of phase II detoxifying enzymes suggests potential for detoxification and antioxidant defense. However, increased oxidative DNA damage warrants further investigation. 4. **Bone Health**: The high vitamin K-1 and calcium content supports bone health, making Brussels sprouts particularly beneficial for older adults or those at risk for osteoporosis.
How it works
The beneficial effects of Brussels sprouts are primarily attributed to their bioactive compounds such as sulforaphane, DIM, and I3C. These compounds induce phase II detoxifying enzymes that play a vital role in detoxification and antioxidant defense, primarily interacting with the body's immune and detoxification systems. They modulate molecular pathways that are implicated in cancer cell growth, apoptosis, and inflammation, helping to mitigate chronic diseases and enhance health outcomes.
Side effects
Brussels sprouts are generally safe for consumption; however, specific side effects may arise: 1. **Common Side Effects (>5%)**: None reported at normal dietary levels. 2. **Uncommon Side Effects (1-5%)**: Gastrointestinal disturbances such as loose stools, flatulence, and nausea may occur with excess supplementation. 3. **Rare Side Effects (<1%)**: No serious rare side effects noted. 4. **Drug Interactions**: Individuals on blood thinners (e.g., warfarin) should monitor intake due to high vitamin K content which can affect anticoagulation. 5. **Contraindications**: No known contraindications, although those with specific dietary restrictions should be cautious. Pregnant or breastfeeding women are advised to consult a healthcare provider before supplementation.
Dosage
Recommended dosages for Brussels sprouts supplementation are not strictly defined but can vary. An optimal supplementation range for sulforaphane-rich extracts may fall between 10 to 30 grams of broccoli sprouts daily, which can be approximated for Brussels sprouts. Regular dietary consumption is encouraged as benefits have been observed at these levels. There is no established maximum safe dose; however, caution is advised when consuming high levels due to potential gastrointestinal side effects. Consuming Brussels sprouts alongside foods containing myrosinase may enhance bioavailability.
FAQs
Is Brussels sprout powder safe?
Generally safe when consumed as part of a balanced diet, but high doses may interact with blood thinners due to vitamin K content.
How should I take Brussels sprout powder?
No specific timing is recommended; consistency in consumption may enhance health benefits.
What kind of benefits can I expect?
Potential benefits include improved cardiovascular health, enhanced cancer prevention, and antioxidant effects.
Can I take them if I’m taking medication?
Consult a healthcare provider, especially if you are on blood thinners or have dietary restrictions.
Research Sources
- https://foodforbreastcancer.com/foods/brussels-sprouts – This source discusses the nutritional profile of Brussels sprouts, highlighting their role in cancer prevention and overall health benefits backed by scientific evidence.
- https://www.medicalnewstoday.com/articles/284765 – This article outlines the health benefits of Brussels sprouts, including nutrients and compounds that may decrease disease risk, supported by studies in dietary research.
- https://pubmed.ncbi.nlm.nih.gov/11346482/ – The article provides insights into the anticancer properties of sulforaphane and its effects on cellular mechanisms, with positive implications for cancer treatments.
- https://pubmed.ncbi.nlm.nih.gov/32293681/ – This study examines the effects of Brussels sprout extract on oxidative DNA damage, emphasizing the need for balance in consumption and benefits.
- https://brieflands.com/articles/jjnpp-129402 – A systematic review focusing on the benefits of broccoli sprout supplementation, which are relevant to Brussels sprouts, showcasing significant effects on blood pressure and other health markers.
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