What it is & primary uses
An isothiocyanate formed from broccoli glucoraphanin; human exposure depends strongly on active myrosinase and product preparation.
Main benefits
- Changes sulforaphane exposure and selected biomarkers
- Clinical glucose and disease outcomes are mixed
Studied protocols
Research doses are grouped by outcome. They describe study designs—not a personal prescription.
50–150 µmol sulforaphane equivalents (~8.9–26.6 mg)
- Study duration
- Single dose to 12 weeks
- Interpretation
- Myrosinase activity, glucoraphanin conversion and preparation drive exposure; milligram labels are not automatically comparable.
16–20 g/day fresh sprouts
- Study duration
- Single serving to 4 weeks
- Interpretation
- Food trials demonstrate exposure and selected outcomes, but sprout composition varies and does not define a universal supplement dose.
04Food sources & equivalents＋
Can food provide a studied amount?
Fresh broccoli sprouts contain glucoraphanin plus active myrosinase and can generate sulforaphane, but conversion varies greatly.
A sulforaphane-rich whole-food exposure; the exact milligrams depend on analysis and preparation
- How this was estimated
- Trial serving sizes are shown directly rather than back-calculating from a highly variable glucoraphanin concentration.
- Important limitation
- Cooking can inactivate plant myrosinase. Glucoraphanin, sulforaphane and 'broccoli sprout extract' are not interchangeable label amounts.
Food equivalents compare ingredient mass using published composition values. They do not prove equal absorption, formulation, physiological effect, safety or personal need.
Source: Fresh broccoli sprouts and sulforaphane absorption ↗05How to take it for absorption & tolerance＋
With or without food
Fresh sprouts produced much higher metabolite exposure than a nominally matched extract, and glucoraphanin conversion varies between people.
- Practical approach
- Look for separately declared sulforaphane or glucoraphanin, plus active myrosinase; do not compare generic broccoli-extract milligrams directly.
- Watch for
- Heat can inactivate plant myrosinase, and gut-microbiome conversion of glucoraphanin is highly variable.
Meal guidance reflects human pharmacokinetic, clinical, official-label or evidence-review sources where available. A food pairing can change absorption or tolerability, but does not make a supplement necessary, effective or safe for every person.
Source: Fresh sprouts versus myrosinase-treated extract ↗06Supplement interaction check＋
An unlisted pair means no established pair-specific interaction was identified in this review—not proof that every dose, product or person is safe.
This is not proof that every dose, product or user context is safe. Medication and condition checks still apply.
07Research notes＋
Limited and formulation-dependent. Broccoli-sprout interventions reliably change exposure, but clinical glucose, cancer and general-wellness outcomes are inconsistent.
Glucoraphanin milligrams are not equal to sulforaphane milligrams. A label should identify the active compound, precursor and whether myrosinase is present.
08Scientific references＋
Peer-reviewed human research and formal evidence reviews. Open each source to inspect the complete paper record.
Fresh sprouts versus myrosinase-treated extract
Dose context: 200 µmol/day sulforaphane equivalents
Fresh sprouts produced about threefold higher sulforaphane metabolites than the treated extract, showing that formulation changes exposure.
Broccoli-sprout extract in prediabetes
Dose context: Glucoraphanin-rich extract with microbiome-stratified response analysis
Reported a response in a subgroup rather than a uniform glucose benefit, underscoring strong interindividual variability.
Broccoli-sprout extract in diabetes with chronic kidney disease
Dose context: Escalation to 150 µmol/day extract for 12 weeks
Did not improve fasting glucose, insulin or HbA1c versus placebo.
09Expert & media references＋
Podcast and practitioner statements are clearly separated from research. They may explain practice or emerging ideas, but do not prove efficacy.
Dose Radar will leave this lane empty rather than invent or infer a professional opinion.