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Ingrid Yang

I was featured in the New York Times! Read the article here!

Ingrid Yang

Supplements

Evidence-Based Essentials

Every supplement I recommend is grounded in real science—not trends or marketing hype. As a physician and longevity expert, I’ve curated only what’s proven to work, so you can skip the guesswork and take what your body actually needs. No fluff, just real data.

This is it. My one and only.

Yes, broccoli sprouts.

This is the only supplement that I recommend universally for everyone.

Why broccoli sprouts?

I recommend broccoli sprouts because they’re a potent natural source of sulforaphane, a plant compound that activates the NRF2 pathway—your body’s internal defense system against oxidative stress and environmental toxins. Sulforaphane enhances detoxification, supports mitochondrial function, reduces inflammation, and activates genes involved in cellular repair. These actions collectively promote longevity and improve metabolic health.

How do I take it?

More isn’t always better. Studies suggest that intermittent dosing—such as 4 days on, 3 days off, or 1 week on, 1 week off—may be more effective. This gives your detox pathways time to reset and prevents the body from adapting and becoming less responsive over time. Take it in capsule form (standardized for sulforaphane) or eat raw broccoli sprouts, ideally with a source of myrosinase like mustard seed powder to boost absorption.

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Citations:

  1. Traka MH, Melchini A, Coode-Bate J, Al Kadhi O, Saha S, Defernez M, Troncoso-Rey P, Kibblewhite H, O’Neill CM, Bernuzzi F, Mythen L, Hughes J, Needs PW, Dainty JR, Savva GM, Mills RD, Ball RY, Cooper CS, Mithen RF. Transcriptional changes in prostate of men on active surveillance after a 12-mo glucoraphanin-rich broccoli intervention-results from the Effect of Sulforaphane on prostate CAncer PrEvention (ESCAPE) randomized controlled trial. Am J Clin Nutr. 2019 Apr 1;109(4):1133-1144. doi: 10.1093/ajcn/nqz012. PMID: 30982861; PMCID: PMC6462431.
  2. Dwibedi C, Axelsson AS, Abrahamsson B, Fahey JW, Asplund O, Hansson O, Ahlqvist E, Tremaroli V, Bäckhed F, Rosengren AH. Effect of broccoli sprout extract and baseline gut microbiota on fasting blood glucose in prediabetes: a randomized, placebo-controlled trial. Nat Microbiol. 2025 Mar;10(3):681-693. doi: 10.1038/s41564-025-01932-w. Epub 2025 Feb 10. PMID: 39929977; PMCID: PMC11879859.
  3. Otoo RA, Allen AR. Sulforaphane’s Multifaceted Potential: From Neuroprotection to Anticancer Action. Molecules. 2023 Oct 1;28(19):6902. doi: 10.3390/molecules28196902. PMID: 37836745; PMCID: PMC10574530.
  4. Mazarakis N, Snibson K, Licciardi PV, Karagiannis TC. The potential use of l-sulforaphane for the treatment of chronic inflammatory diseases: A review of the clinical evidence. Clin Nutr. 2020 Mar;39(3):664-675. doi: 10.1016/j.clnu.2019.03.022. Epub 2019 Mar 25. PMID: 30954362.
  5. Alves I, Araújo EMQ, Dalgaard LT, Singh S, Børsheim E, Carvalho E. Protective Effects of Sulforaphane Preventing Inflammation and Oxidative Stress to Enhance Metabolic Health: A Narrative Review. Nutrients. 2025 Jan 24;17(3):428. doi: 10.3390/nu17030428. PMID: 39940284; PMCID: PMC11821257.
  6. Nouchi R, Hu Q, Ushida Y, Suganuma H, Kawashima R. Effects of sulforaphane intake on processing speed and negative moods in healthy older adults: Evidence from a randomized controlled trial. Front Aging Neurosci. 2022 Jul 29;14:929628. doi: 10.3389/fnagi.2022.929628. PMID: 35966784; PMCID: PMC9372582.