Sulforaphane (Glucoraphanin)
Sulforaphane is an isothiocyanate compound concentrated in cruciferous vegetables, with broccoli sprouts being the richest dietary source. It is one of the most studied phytochemicals in cancer prevention and cellular defense research. Supplemental forms typically provide sulforaphane directly or its precursor glucoraphanin, sometimes paired with the enzyme myrosinase to improve conversion.
Expert Evidence
17 references from 1 expert
“Sulforaphane is the most potent dietary naturally occurring activator of the NRF2 pathway. In humans there's been a lot of clinical studies showing it lowers inflammation biomarkers and biomarkers of oxidative stress in blood cells. It affects glutathione, all sorts of cancer prevention studies, and Alzheimer's disease in animals.”
Gordon Lithgow, Ph.D. on Protein Aggregation, Iron Overload & the Search for Longevity Compounds
39:2617 references in 8 episodes from 2016–2025
Rhonda Patrick is a strong advocate for sulforaphane, taking it daily as Avmacol and extensively citing clinical evidence for its benefits in cancer prevention, brain health, inflammation reduction, and detoxification. She has not expressed any cautions or reasons to avoid it.
Consumption
She takes Avmacol (a glucoraphanin supplement) daily, at least two tablets with breakfast, and has also consumed sulforaphane via homemade broccoli sprout smoothies.
Benefits
She highlights sulforaphane's role as the most potent dietary NRF2 pathway activator, citing clinical evidence for slowing prostate cancer biomarker PSA doubling by 86%, improving autism symptoms by 34%, lowering triglycerides and oxidized LDL, boosting glutathione levels in the brain, and providing broad anti-inflammatory, detoxification, and neuroprotective effects.
Best Practices
She recommends a daily dose of 50-100 micromoles of sulforaphane and suggests high-quality supplements like Avmacol, Crucera SGS by Thorne, or Oncoplex by Zymogen for a reliable dose, noting that clinical studies in healthy people show no thyroid or liver toxicity at typical doses.
Side Effects
- Mild gastrointestinal discomfort
- Bloating or gas
- Heartburn at higher doses
- Loose stools
$1.10/ct
$65.99 total
$1.12/ct
$67.00 total
$0.55/ct
$32.86 total
$0.16/ct
$18.95 total
$0.42/ct
$24.95 total