Dr. Patrick's Primary Sulforaphane Supplement: Avmacol
Dr. Rhonda Patrick's current preference for a sulforaphane supplement is Avmacol Extra Strength. This has been confirmed in multiple recent sources, including video shorts and supplement routine reviews from early to mid-2025. She typically takes two capsules a day with a meal. A key reason for her choice is its scientifically-backed, stabilized formulation that has shown efficacy in clinical studies compared to a placebo. As a researcher, she prioritizes evidence-based products to ensure reliability and bioavailability. The product is also validated by researchers at Johns Hopkins University.
Transitioning from Prostaphane
Before settling on Avmacol, Dr. Patrick used a French-produced supplement called Prostaphane. However, its formulation changed from a tablet to a capsule, and she expressed uncertainty about whether the new capsule form was as effective as the old, clinically-tested tablets. The difficulty of obtaining the European product in the United States also played a role in her decision to switch.
The Gold Standard: Broccoli Sprouts
While Avmacol is her go-to supplement, Dr. Patrick also strongly advocates for consuming high-quality, whole-food sources of sulforaphane, especially broccoli sprouts. Broccoli sprouts contain up to 100 times more of the sulforaphane precursor, glucoraphanin, than mature broccoli. The enzyme responsible for converting glucoraphanin into active sulforaphane is called myrosinase. This conversion is triggered by chopping, chewing, or blending the sprouts. For those who have the time and dedication, growing your own broccoli sprouts is a highly effective way to get a robust dose of this potent compound.
Maximizing Sulforaphane Bioavailability
To get the most sulforaphane from your broccoli sprouts, Dr. Patrick has shared several practical tips:
- Chop and Rest: After chopping your sprouts, allow them to rest for a few minutes before consuming. This maximizes the myrosinase enzyme's conversion of glucoraphanin to sulforaphane.
- Add Myrosinase: The addition of mustard seed powder to cooked cruciferous vegetables can help boost the conversion, as cooking can destroy the heat-sensitive myrosinase enzyme.
- Freeze and Thaw: Freezing and then thawing broccoli sprouts can also trigger the myrosinase reaction and increase sulforaphane formation.
The Scientific Rationale: Nrf2 Activation
Dr. Patrick's interest in sulforaphane stems from its ability to activate the Nrf2 pathway, a critical cellular defense mechanism. The Nrf2 pathway controls the expression of hundreds of genes involved in detoxification and antioxidant responses. By activating this pathway, sulforaphane boosts the body's natural defenses, including increasing the production of glutathione, a powerful antioxidant. This process is crucial for mitigating oxidative stress and damage, which are key drivers of aging and chronic disease.
Comparison of Sulforaphane Sources
| Feature | Avmacol Extra Strength | Fresh Broccoli Sprouts | Other Sulforaphane Supplements |
|---|---|---|---|
| Form | Stabilized Tablet/Capsule | Fresh Produce | Various (Capsules, Powder) |
| Myrosinase | Included in Formulation | Present (Needs Activation) | Often requires added myrosinase or a dual-ingredient formula |
| Cost | Consistent, but higher upfront | Variable; lower long-term if home-grown | Variable; depends on brand and quality |
| Convenience | Very High (simple, daily dose) | Lower (requires sprouting or preparation) | High (take capsules/mix powder) |
| Bioavailability | Proven via clinical studies | High, especially with proper preparation | Varies greatly; quality control is essential |
| Quality Control | High (evidence-based formulation) | You control the source and process | Varies; look for third-party testing |
Making the Right Choice for You
Choosing the best sulforaphane source depends on your priorities. For maximum convenience and clinically proven dosage, a high-quality, stabilized supplement like Avmacol may be the best option. For those who prefer a whole-food approach and are willing to invest the time, cultivating your own broccoli sprouts is a highly potent method that Dr. Patrick herself endorses. When considering any supplement, it is crucial to research its sourcing, check for third-party testing, and verify that it contains both glucoraphanin and active myrosinase for proper conversion. For more detailed scientific information on sulforaphane, consult Dr. Patrick's extensive resources at her website, FoundMyFitness.com.
Conclusion
For those wondering what brand of sulforaphane Dr. Rhonda Patrick recommends, the answer is Avmacol Extra Strength, citing its evidence-based, stabilized formulation and convenience. However, her advocacy extends to the potent whole-food source of broccoli sprouts, highlighting the importance of myrosinase for conversion. Ultimately, both a high-quality supplement and fresh sprouts are effective ways to leverage the powerful health benefits of this compound, which primarily works by activating the Nrf2 pathway to boost the body's antioxidant and detoxification systems.
