What is the optimal source and dose of sulforaphane? | Jed Fahey

Sulforaphane is an end-product of a chemical reaction between two compounds present in certain cruciferous vegetables: glucoraphanin and myrosinase, the quantity and activity of which can vary based on a variety of factors. For example, glucoraphanin content differs based on a plant's life stage, cultivar, and growing conditions, and myrosinase, an enzyme, is heat-sensitive and rapidly denatures during normal cooking processes. Workarounds for these problems include eating younger plants (such as broccoli sprouts), adding ground mustard seed (which is rich in myrosinase) to cooked vegetables, or employing shorter cooking times and less water to favor sulforaphane production. A fail-safe mechanism is found in the gut, where commensal bacteria that reside there produce – at varying rates – myrosinase. In this clip, sulforaphane expert Dr. Jed Fahey describes some of the problems that complicate determining the optimal source and dose of sulforaphane.

Watch the full Q&A here:

Original episode posted November 24th, 2020.
🥦 #Sulforaphane #nutrition #isothiocyanates 🥦

About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California. She has done extensive research on aging, cancer, and nutrition.

It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.

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[kylebiggs]

For those wondering, 50-100 micromoles of sulforaphane is 8.9-17.7 mg!

[freespiritwithnature]

I was diagnosed with severe fibromyalgia 16 yrs ago.Inititally, I got a virus that paralyzed me for 8 days .It came on quickly after 1 glass of homemade white wine, while everyone else threw up.I just happened to be the DD because I'm not a drinker. What I found interesting is that I was also diagnosed with CRPS. Burns all over my body. After getting this horrible autoimmune I stopped getting head colds. It's been 20 years and for some reason I do not get head colds anymore. I used to suffer horrendous bronchitis or pneumonia. I chose not to be vaccinated and tne covid I got was very mild twice. I chose herd immunity. I tried Dr Terry, Wahl Protocol and was able to reduce flares, burns and inflammatory markers by 80% . I was eating. It's of broccoli. Also I believe that I got sick from 64 neighbors above us sprayed their lawns with insecticides and pesticides, killing their dandelions. It. landed on my vegetable garden and I popped a snap pea into my mouth and it burned my tongue.

[juliahello]

8 minutes and he didn’t answer the question.

Should say “Dosages of sulforaphane in successful clinical studies started at __ mg. Dosages of broccoli sprouts in successful clinical studies started at __ ounces. An equivalent amount of raw broccoli would be __ ounces.

[SureFeelsGood]

I watched this and still have no idea what the ideal amount of broccoli sprouts or sulforaphane per day is? How much is too much?

[chrism]

Team, most people who know about this compound take it in supplement form. So how about we talk about how much to take in supplement form. For example, the supplement I take has 400 mcg per capsule. I take 4 of them daily. Please advise.

[hamms]

This guy seemed like he wasn't awake. I google sulforaphane and got the answer with seconds.

[keithbyrd]

Wow, so much aggression. He said “A couple of ounces (100 grams) of broccoli sprouts.” He told you the actual yield of sulfurophane is highly variable depending on many factors. If you listen to Ms. Patrick’s other videos on this subject you know what those variables are. Quantity is just one factor. Preparation plays a big role. Sorry folks, reality can be complicated but doable.

[lubasulpovar]

Thanks Dr Jed Fahey for your informative answers. I am a big lover of green cabbage-raw, cooked or sauerkraut which i make myself since I was 12yo (73 yo now). Are there any real health benefits? Thanks for your response in advance 😊

[johnulcer]

Began taking BROQ (the US version of the French brand recommended in another clip from this interview, where Rhonda asked him for specific product recommendations) a couple months ago, and although I take other supplements and eat relatively well, I had a full metabolic panel done last week and my numbers have never looked better. I was in the ideal range for everything, not a single marker was low or elevated. I can't say for sure it's from taking this one supplement but I think I'm going to continue taking it long-term. I'm only in my 30s but it just seems like a good defensive measure against cancer and other health issues based on the things outlined in this video and others I've seen. Wish it was a little less expensive but it is what it is.

[mcjonner]

What's the best way to maximize sulfurophane? They have videos talking of freezing them / adding 70° water for 10 minutes and mustard seed extract although that was just talked about for mature brocolli. It is a little confusing watching these videos. And I haven't seen it addressed specifically sprouts vs microgreens

[thor]

It makes me sad when scientists tell you that it’s really hard to explain scientific stuff. Speaking as a scientist, I can tell you that it’s not hard, but the reality is that very few scientists are good at it. The sad part is that most scientists do such a lousy job at it, especially teachers & professors, that students get turned off by their instructors and leave the field… I wonder how many future Einsteins we have lost to other disciplines because of uninspiring science education!? Do better dang it! 🤬

[livingalien]

What would be the problem or side effect of eating too much broccoli sprouts (yes I could do this, I'm a grower) or taking too much of the supplement sulforaphane in tablet form?

[isaacsanders]

Helps with schizophrenia, autism, cancer, copd, and many other things! I’ve been learning and following now for a few years and finally have in practice a system to consume. I’m taking two broq pills + a handful of broccoli sprouts (with amazing mustard sauce/seeds) per day. I’m probably going to increase the dose if it continues to feel fine.

[connorwallace]

I did not have a good experience with this supplement. I took broccoli sprout extract capsules for 6-7 days and I just kept going to the bathroom with liquid feces coming out after taking Sulforaphane for 6-7 days straight. Horrible stomach pain and felt awful. Never going to take it again

[RuberSocks]

7:00 So broccoli sprouts only have about 3 times as much glucoraphanin as broccoli?
I thought it was in the order of dozens of times higher, but maybe I am misremembering.

[Beaupcrepair]

Considering the fact that sulforaphane has a relatively short half life, might it be better or more effective to eat smaller portions at multiple sittings rather than a larger portion at once? Or, alternatively (depending upon the minimum quantity required to be present in the system at once in order to get into the "zone" range) maybe larger portions at multiple times throughout the day?

[joelmccoy]

Does Mustard, out of the jar, have relevant amounts of myrosinase or has it been cooked off during processing? I'm making salad vinaigrettes and am adding ground mustard seeds, but i would love to make it conveniently and just add a dab of some mustard out of the jar. How much mustard seed is enough for 400 grams of Salad?

[ShowMeWhatINeedToKnow]

Just tell me what supplement to buy. = )

[bilbyguy]

@FoundMyFitness I retyped my question here because I was concerned about sulforaphane and thyroid ie not gall bladder (my mistake). 
Dear Dr. Partrick, I have a very important question to ask about sulforaphane. Is it ok for me to take a sulforaphane supplement if I have a hypothyroid? I have read that cruciferous vegetables should be avoided with those who have hypothyroid Thank you very much for any reply you may have. Kind regards, from Australia