What does Rhonda Patrick say about Sulforaphane?

Rhonda Patrick discussed several benefits of sulforaphane. She noted that sulforaphane activates glutathione transferase and synthase genes, producing a major antioxidant that benefits the brain and vascular system. Consuming broccoli sprouts, which contain significantly more sulforaphane than broccoli, has been shown to activate glutathione in the brain in human studies 1.

Adding mustard seed powder to cooked broccoli, which also contains the myrosinase enzyme needed to form sulforaphane, can increase its levels fourfold, a helpful tip for those who prefer not to eat raw broccoli 1. She mentioned that sulforaphane from broccoli sprouts extract can reduce DNA damage in white blood cells and excrete harmful substances like benzene and acrylene 2.

Dr. Rhonda Patrick also highlighted that sulforaphane can protect against brain injury when preconditions are set, for instance in animal studies where it primed stress response pathways, leading to significantly better outcomes after an ischemic stroke 3. Additionally, she spoke about Moringa, a compound similar to sulforaphane, that activates NRF Two, another stress response pathway 4.

She discussed how various plant compounds activate stress response pathways beneficially, such as heat shock proteins and NRF Two pathways. These pathways contribute to a net positive anti-inflammatory and antioxidant response, aid in the clearance of cellular debris through processes like autophagy, and can be activated by stressors like heat and compounds in broccoli sprouts such as sulforaphane 5.

Lastly, Rhonda Patrick weighed in on the normalization of consuming plants in a diet. She argued that the bioavailability and matrix of these compounds when consumed as part of a diversified diet typically prevent toxicity and are beneficial to health. She expressed concern over sensational claims in the blogosphere and emphasized the importance of science-backed evidence 6 7.

Rhonda Patrick shared that she lightly steams her broccoli and then adds a little bit of butter and mustard seed powder on top. She enjoys the little kick the mustard seed powder adds to the taste. When asked by Andrew Huberman about the frequency and quantity of her consumption, Dr. Patrick indicated that she had shifted to supplementing with sulforaphane rather than eating broccoli with mustard seed powder regularly and has been inconsistent with the supplementation over the past six months 1.

Rhonda Patrick discussed Moringa as a plant that activates the NRF2 pathway, similar to how Sulforaphane does. She mentioned that Moringa is considered a cousin to Sulforaphane in its effects on the NRF2 pathway based on research conducted by Dr. Jed Fahey, who is an expert on Sulforaphane. She personally uses a Moringa powder from a brand called Kuli Kuli, which she adds to her smoothies. Dr. Patrick does not have any affiliation with the brand, but she trusts it because it has been researched and recommended by Dr. Fahey. She advised taking a big heaping tablespoon of the Moringa powder 1.