Expert Position

What does Rhonda Patrick say about sulforaphane?

Q: How much sulforaphane does Rhonda Patrick recommend?

She works from a 50-100 micromole daily range, and notes the sulforaphane yield of broccoli and broccoli sprouts varies significantly by genetics and preparation, which is why sprouts are the more reliable source.

Q: Do you have to eat broccoli sprouts raw?

Not necessarily. She describes heating sprouts to 70C for 10 minutes to deactivate the epithiospecifier protein while preserving heat-sensitive myrosinase, which increases sulforaphane yield.

Biochemist (Ph.D.), founder of FoundMyFitness

Sulforaphane is Rhonda Patrick's signature topic — she has dedicated at least 11 videos to it. She cites human trials where cruciferous vegetables cut oxidative DNA damage: 300 grams a day of Brussels sprouts lowered one marker by almost 30%. Her stated daily target is 50-100 micromoles of sulforaphane, most reliably from broccoli sprouts.

On the record

“Brussels sprouts 300 grams a day. This lowered another marker of oxidative damage by about almost 30%”

Rhonda Patrick · watch @ 27:54 →

What Rhonda actually says

• She points to human studies, not just cell work — cruciferous intake measurably lowering oxidative DNA damage, which she frames as the precursor to cancer-causing mutations.
• The mechanism she emphasises is NRF2 activation, a pathway regulating over 200 genes involved in antioxidant and detoxification response.
• Broccoli sprouts carry far more glucoraphanin (the sulforaphane precursor) than mature broccoli, which is why she favours sprouts over florets.

Where the other four land

2 of the other 4 experts also take a positive position on Sulforaphane.

Andrew Huberman Recommends for Detoxification

Peter Attia No Direct Coverage

Bryan Johnson No Direct Coverage

Mark Hyman Recommends via Cruciferous Vegetables

Common Questions

How much sulforaphane does Rhonda Patrick recommend?

She works from a 50-100 micromole daily range, and notes the sulforaphane yield of broccoli and broccoli sprouts varies significantly by genetics and preparation, which is why sprouts are the more reliable source.

Do you have to eat broccoli sprouts raw?

Not necessarily. She describes heating sprouts to 70C for 10 minutes to deactivate the epithiospecifier protein while preserving heat-sensitive myrosinase, which increases sulforaphane yield.

Does cooked broccoli still work?

Cooking destroys myrosinase, but she cites work showing that eating cooked broccoli with mustard seed extract — also cruciferous, and a myrosinase source — raised sulforaphane bioavailability roughly fourfold.

See Rhonda Patrick's full supplement stack.