Cruciferous Supplements: Benefits, Side Effects, and Where to Buy

If you’ve ever encountered the phrase “dark leafy greens” in a nutrition book or article, the author was probably talking about cruciferous vegetables. Members of the Cruciferae (or  Brassicaceae) family, these vegetables are culinary staples and nutritional powerhouses. Packed with Vitamins C, K, and A, among other necessary nutrients, cruciferous vegetables are an important component of a healthy diet.

That’s why more and more people are looking to incorporate the benefits of cruciferous vegetables into their daily supplement stacks. In this article, we’ll unpack the benefits of cruciferous vegetable supplements, as well as side effects and where to buy cruciferous supplements you can trust. 

What are Cruciferous Vegetables? 

Cruciferous vegetables are vegetables of the Cruciferae, or Brassicaceae, family. Their name is derived from the Latin word cruciferae, “cross-bearing,” because of their four-petaled flowers, which resemble a cross. Most cruciferous vegetables are dark, leafy greens, but others, like cauliflower and radishes, may be brightly colored, especially at their roots.

Common Cruciferous Vegetables

While the term “cruciferous vegetables” might seem daunting and unfamiliar, you’re probably familiar with a number of these staple foods. Cruciferous vegetables are actually some of the most common vegetables in our diets! 

Common cruciferous vegetables include: 

• Kale
• Broccoli
• Broccolini
• Cauliflower
• Cabbage
• Bok Choy
• Turnips
• Radishes
• Horseradish
• Collard Greens
• Mustard Greens
• Arugula
• Rutabaga
• Maca
• Brussels Sprouts

Cruciferous Vegetable Nutrition

While it might feel redundant, all of those dieticians and fitness coaches telling you to eat more dark leafy greens aren’t wrong–cruciferous vegetables are incredibly nutrient-dense. Here are just a few of the essential vitamins and minerals cruciferous vegetables can provide:

• Vitamin A
• Vitamin C
• Vitamin K
• Vitamin E
• Vitamin B9 (Folic Acid)
• Calcium
• Iron
• Selenium

Plus, these vegetables are packed with fiber!

Cruciferous Vegetable Supplement Benefits

Struggling to get enough cruciferous vegetables in your diet? Maybe it’s the taste, or, if you struggle with digestion, all of that extra fiber may cause bloating and gas. Whatever the reason, cruciferous supplements offer an easy–and increasingly popular–way to get the nutritional benefits of cruciferous vegetables. 

Here are some of the health benefits from incorporating cruciferous vegetables and cruciferous vegetable supplements into your diet: 

Bone Density

Looking to strengthen your bones? Cruciferous vegetables and (depending on the brand) cruciferous vegetable supplements contain high-levels of vitamins and minerals that help support bone density and prevent osteoporosis and fractures. Bone-strengthening nutrients present in cruciferous vegetables include: Vitamin K, Vitamin A, Calcium, and Magnesium.  

Cancer Prevention

Cruciferous vegetables and cruciferous supplements contain glucosinolates, sulfur-containing compounds that are responsible for pungent notes in the vegetables’ aroma and taste. In the body, glucosinolates break down into certain bioactive agents that are being studied for their ability to prevent and inhibit the growth of cancer. 

Some of these compounds, called indoles and isothiocyanates have been found to prevent cancer development in rats and mice. These compounds proved effective at inhibiting the growth of bladder, breast, colon, liver, lung, and stomach cancer. 

And, while test results in human participants have been mixed, some studies have shown that cruciferous vegetables can help improve cancer biomarkers related to prostate, colorectal, lung, and breast cancer, but these results are not yet conclusive. 

Antioxidants & Inflammation-Fighting

Cruciferous vegetables are high in antioxidant and anti-inflammatory compounds that help your body fight free radical damage and oxidative stress. One study, conducted on a population of over a thousand middle-aged women, found that high cruciferous vegetable intake correlated with lower levels of proinflammatory markers. Cruciferous supplements derived may provide similar benefits.     

Heart Health

Diets high in cruciferous vegetables have been shown to lower blood pressure and cholesterol levels. High blood pressure and high cholesterol are both well-known risk factors for heart disease, the leading cause of death in the United States among adults. One study even found that cruciferous vegetables were more effective than root vegetables and squashes at lowering high blood pressure. 

Cruciferous Supplement Side Effects

While cruciferous vegetables and cruciferous vegetable supplements provide essential vitamins and nutrients that our bodies need to live, some people may experience unwanted side effects, or even allergies.

While side effects for cruciferous supplements are uncommon, they may include:

• Gas
• Bloating
• Upset Stomach

In rare cases, some individuals may develop an allergy to cruciferous vegetables. Cruciferous vegetable allergies typically present with hives, swelling, itching, dizziness. If the allergy is severe, it may result in anaphylaxis. 

Individuals on blood thinners should approach cruciferous supplements with caution. Due to the high Vitamin K content, cruciferous vegetables affect blood clotting. 
Additionally, compounds within the plants may interfere with the way the body uses iodine. In healthy individuals this shouldn’t be an issue, but for those with an existing iodine deficiency it can cause serious problems. Always consult with a doctor before trying a new supplement. 

Where to Buy Cruciferous Supplements

Looking to up your cruciferous vegetable uptake with cruciferous supplements? When it comes to picking the right cruciferous vegetable supplement, quality is key. Avoid synthetic vitamins in favor of natural, whole food supplements that provide nutrition the way your body is used to receiving it–from food! 

Our top recommendation for cruciferous vegetable supplements is Standard Process Cruciferous Complete. Made from organic kale and Brussels sprouts, Standard Process Cruciferous Complete provides high-quality, whole food nutrition in a convenient form. Cruciferous Complete’s unique formula is guaranteed gluten-free, soy-free, dairy-free, and grain-free. Purchase it here in our shop.