Dr. Rhonda Patrick's Current Sulforaphane Supplement: Avmacol Extra Strength
As of 2025, Dr. Rhonda Patrick takes Avmacol Extra Strength as her go-to sulforaphane supplement. This choice is significant because it is backed by multiple clinical studies that demonstrate its efficacy in delivering stabilized sulforaphane and producing a measurable effect in the body, distinguishing it from a placebo. Avmacol is not a source of stabilized, free-form sulforaphane. Instead, it contains the precursor compound, glucoraphanin, alongside the myrosinase enzyme, which work together to produce sulforaphane upon ingestion. This particular formulation has been validated by researchers at the Cullman Chemoprotection Center at Johns Hopkins University, an institution deeply involved in sulforaphane research.
The Evolution of Her Sulforaphane Supplementation
Dr. Patrick's history with sulforaphane supplementation provides valuable insight into the nuances of the supplement market. Her journey highlights the importance of staying current with scientific validation and product quality.
- Previously on Prostaphane: Before Avmacol, Dr. Patrick used Prostaphane, a French product containing stabilized, free-form sulforaphane. She appreciated this formulation because it had been shown to be effective in clinical studies. However, the product's formulation changed from a tablet to a capsule, raising questions about whether the new version retained the same effectiveness as the clinically tested tablets. This uncertainty led her to switch.
- Briefly on Broq: After Prostaphane, Dr. Patrick used a product called Broq from approximately July 2022 to October 2024. Broq also contains stabilized, free-form sulforaphane, offering greater bioavailability than supplements that only contain the precursor. However, some individuals, including Dr. Patrick, reported stomach discomfort, which might have contributed to her later transition to Avmacol.
- Embracing Avmacol: Her move to Avmacol Extra Strength was likely a combination of two factors: finding a product that was gentler on her stomach and relying on the robust, evidence-based research backing its specific glucoraphanin and myrosinase combination.
Why Sulforaphane Matters for Longevity and Detoxification
Dr. Patrick is a strong advocate for sulforaphane due to its powerful effects on human biology. The primary mechanism of action involves activating the Nrf2 pathway.
- Nrf2 Activation: Nrf2 is a protein that serves as a master regulator of the body's antioxidant and detoxification defense systems. When activated, it triggers the transcription of over 200 genes that produce beneficial antioxidant and anti-inflammatory proteins, including glutathione, the body's master antioxidant.
- Cellular Protection: By enhancing the body's natural defenses, sulforaphane helps protect cells from oxidative stress and DNA damage, which are key drivers of aging and chronic disease. This makes it a crucial tool for supporting longevity and overall health.
- Environmental Detoxification: Sulforaphane has also been shown to aid in the excretion of harmful air pollutants and other toxins, reinforcing the body's natural detoxification processes.
The Broccoli Sprout Alternative
While Dr. Patrick has opted for supplementation for convenience, she also emphasizes the high potency of a natural source: broccoli sprouts. Broccoli sprouts and microgreens contain significantly higher concentrations of the sulforaphane precursor (glucoraphanin) than mature broccoli, by up to 100 times.
- Benefits of Sprouting: Growing your own broccoli sprouts is one of the most potent and cost-effective ways to obtain sulforaphane. It ensures a fresh, robust dose of the precursor and enzyme needed for activation.
- Challenges of Sprouting: The process can be labor-intensive and requires vigilance to prevent contamination. For those with busy schedules or concerns about consistency, a reliable supplement like Avmacol offers a practical alternative.
Comparison of Sulforaphane Sources
| Feature | Fresh Broccoli Sprouts | Avmacol Extra Strength (Glucoraphanin + Myrosinase) | Stabilized Sulforaphane (e.g., Broq, former Prostaphane) |
|---|---|---|---|
| Form | Live, raw sprouts | Capsules with powder | Tablets with stabilized compound |
| Convenience | Low; requires sprouting, monitoring, and daily harvesting | High; easy to take capsules | High; easy to take tablets |
| Bioavailability | Excellent, but dependent on preparation (crushing/chewing) | Very good; relies on the internal conversion pathway | Excellent; provides active compound directly |
| Cost | Relatively low, with potential for higher output | Moderate; consistent monthly cost for capsules | Higher; often a premium product due to stabilization |
| Stability | Limited shelf life; must be consumed fresh | Stable, shelf-stable capsules | Highly stable, resistant to degradation |
| Clinical Validation | Extensively studied in various human trials | Specifically validated by Johns Hopkins for its formulation | Clinically tested in its specific (tablet) form |
Choosing a Sulforaphane Supplement: What to Consider
Dr. Patrick's evolution in supplement choice underscores key criteria for selecting high-quality products. When evaluating a sulforaphane supplement, consider the following:
- Third-Party Testing: Look for supplements that have been third-party tested for purity and potency. This ensures the product contains what the label claims and is free of contaminants.
- Formulation: Decide whether a product with the precursor and enzyme (glucoraphanin + myrosinase) or one with stabilized, free-form sulforaphane is better for your needs. Both can be effective, but bioavailability and stomach sensitivity can differ.
- Clinical Evidence: Choose a product or formulation that has been used in human clinical studies, rather than relying solely on in vitro or animal data. Dr. Patrick's preference for Avmacol's evidence-based formula is a case in point.
- Stomach Tolerance: As demonstrated by her experience with Broq, some stabilized sulforaphane products can cause stomach upset. Individuals with sensitive digestive systems may find a glucoraphanin-based product like Avmacol more tolerable.
For more in-depth scientific discussions on sulforaphane and other health topics, readers can explore the extensive resources available on the FoundMyFitness website and podcast, which Dr. Patrick founded.
Conclusion: Making an Informed Decision
In summary, Dr. Rhonda Patrick currently takes Avmacol Extra Strength for her sulforaphane supplement, following a period of using other products like Prostaphane and Broq. Her choice is rooted in clinical evidence and a practical approach to supplementation that prioritizes a reliable, effective, and well-tolerated product. While fresh broccoli sprouts remain an exceptionally potent and natural source, the right supplement can provide a convenient and consistent dose for activating the Nrf2 pathway, boosting antioxidant defenses, and supporting overall health and longevity. Her evolving supplement stack reminds us that being an informed consumer involves staying up-to-date with both scientific research and product quality.
