To maximize the benefits of sulforaphane, one must consume raw sprouted broccoli seeds or add mustard seed powder to cooked broccoli to provide the myrosinase necessary for its conversion.

holds up

Sulforaphane is a promising compound studied for its role in activating the Nrf2 pathway, which regulates the expression of genes linked to cellular protection.

noli's read

Sulforaphane is a promising compound studied for its role in activating the Nrf2 pathway, which regulates the expression of genes linked to cellular protection. Science confirms that sulforaphane is not present as such in the vegetable; it results from the reaction between a precursor (glucoraphanin) and an enzyme, myrosinase. Research, notably mechanistic studies and preliminary human clinical trials, supports the idea that heat destroys myrosinase, rendering conversion inefficient during cooking. The addition of exogenous myrosinase (via mustard or raw sprouts) is a biologically consistent strategy demonstrated in several studies to restore this conversion. While cellular benefits in humans are supported by observational evidence and randomized controlled trials (RCTs) on biomarkers, the direct clinical impact on long-term health remains a subject of active research. The advice is therefore based on a solid understanding of plant biochemistry.

the sources

Claimed by Rhonda Patrick (FoundMyFitness). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Effect: CVD/cancer prevention in replete adults (VITAL) — no significant reduction
Measured on: VITAL: 25,871 adults

Great for correcting a deficiency; weak as a general preventive if you're already replete.

Noli has read similar claims

Other advice in the Register that leans on the same research.

Extreme, prolonged sun deprivation — like months aboard a nuclear submarine — is exactly the scenario where routine vitamin D supplementation makes real sense: several studies on submarine crews (Royal Navy, US Navy) show levels drop markedly within weeks without it.

holds upPaul McNally

For women in their 20s: four basics are enough — omega-3, vitamin D3, magnesium glycinate, and a quality probiotic — rather than 15 supplements.

mixedThebiohackingrn

Dr. Gominak's theory — that low vitamin D disrupts the gut microbiome, which then stops making enough B vitamins, which then breaks sleep — comes from a single practitioner who herself acknowledges the mechanism hasn't been confirmed by other research teams: an interesting lead, not (yet) established evidence.

not provenThe Diary Of A CEO

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