Rhonda Patrick· PhD
One issue w/ broccoli extracts is that the conversion to sulforaphane in vivo depends on gut bacteria, usually resulting in different bioavailability from person to person.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
One issue w/ broccoli extracts is that the conversion to sulforaphane in vivo depends on gut bacteria, usually resulting in different bioavailability from person to person.
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But the fact that broccoli has this epithiospecifier protein means that you're not getting complete conversion to sulforaphane if you use the broccoli enzyme.
each gram of fresh uncooked broccoli sprouts yields around 2.4 micro moles of sulfurophane or about 0.425 mg of sulfurophane.
Only about 20% of glucaraphin however is bioavailable and converted into sulforophane in the body.
our best our best knowledge of the range of conversion efficiencies that you as a person might do ranges from a few percent of what you ingest to up to maybe about 60 or 70 percent and you don't know unless you test your urine
there's no way unfortunately to know if you're a good converter there's no way to know how much sulforaphane or glucoraphanin is in broccoli or broccoli sprouts because you have to get them tested in a lab and there are no commercial labs that do these tests routinely
you might get about anywhere between four uh milligrams of glucoraphanin to 100 150 from 100 grams of broccoli and that would yield about anywhere from about half of half a milligram to something like 18 milligrams of sulforaphane
so it all depends on the amount of glucoraphanin the precursor of sulforaphane that is in broccoli or sprouts
why is there a huge range there's a huge range because a all of the broccoli is different it's different based on the way it's treated in the store the way it's grown the genetics of the broccoli and secondly all of you are different and your gut microbiomes are going to yield different amounts of sulforaphane