Sulforaphane from Broccoli Sprouts

Overview

Rhonda Patrick has highlighted sulforaphane as one of the most potent activators of the Nrf2 pathway, which controls over 200 genes involved in antioxidant defense and detoxification. Broccoli sprouts contain 10-100x more sulforaphane precursor than mature broccoli.

How to Follow This Protocol

1. 1

   Step 1: Source Broccoli Sprouts

   Buy fresh broccoli sprouts or grow your own from seeds. Growing ensures freshness and is more economical. Seeds should be specifically for sprouting.

2. 2

   Step 2: Maximize Sulforaphane

   Chew raw sprouts thoroughly or blend them. Heating destroys the myrosinase enzyme needed for sulforaphane conversion. If cooking, add mustard seed powder after to restore myrosinase.

   Note: Frozen sprouts have 2x more sulforaphane when thawed
3. 3

   Step 3: Daily Target

   Consume roughly 100g (about 1 cup) of fresh broccoli sprouts daily. This provides approximately 40-60mg of sulforaphane equivalent.

4. 4

   Step 4: Alternative: Supplements

   If sprouts aren't feasible, consider supplements like Avmacol or Prostaphane that contain stabilized sulforaphane or glucoraphanin with myrosinase.

   Note: Supplements may be less potent than fresh sprouts