Dosage Lookup
Sulforaphane
Moderate
consensus
Consensus Protocol
Dosage
- 50-100 micromoles of sulforaphane daily
- This is roughly equivalent to 50-100g of fresh broccoli sprouts, though actual content varies significantly by genetics, growing conditions, and preparation method (Fahey via Patrick)
Form
- Fresh broccoli sprouts are the preferred source — Patrick grows and consumes them daily in her micronutrient smoothie
- For supplements, choose products containing glucoraphanin with myrosinase (the enzyme required for conversion)
- Patrick and Fahey emphasize that supplement quality varies enormously
- Whole food sources are preferred over supplements when possible
Timing
- No specific timing recommendations emerged from the expert discussions
- Patrick includes sulforaphane-rich foods in her morning smoothie
- For cooked cruciferous vegetables, add mustard seed powder after cooking to restore myrosinase activity and maximize conversion
Notes
- Myrosinase is heat-sensitive — overcooking cruciferous vegetables destroys the enzyme needed to convert glucoraphanin to sulforaphane
- Options to preserve or restore myrosinase: (1) eat raw or lightly steamed, (2) heat broccoli sprouts to exactly 70C for 10 minutes, (3) add mustard seed powder after cooking
- The gut microbiome can also convert some glucoraphanin to sulforaphane even without myrosinase, but this is less efficient and varies by individual
Expert Positions
What Each Expert Says
On the Huberman Lab channel, sulforaphane is discussed in four episodes — primarily through guest appearances by Dr. Rhonda Patrick. In their micronutrient episodes, Patrick explains sulforaphane's benefits for Nrf2 activation and detoxification, recommending broccoli sprouts and mustard seed powder to restore myrosinase activity in cooked broccoli. Huberman independently covers sulforaphane in his microplastics episode, recommending it for supporting phase two liver detoxification to help excrete endocrine-disrupting chemicals. In an AMA episode, he mentions cruciferous vegetables as important dietary adaptogens that should not be overcooked to preserve their micronutrients.
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