Broccoli Microgreens vs Supplements: What the Research Really Says
The Supplement Question Comes Up Quickly
Any time inflammation or long-term health comes up, the supplement conversation isn’t far behind.
You’ll hear about capsules, extracts and concentrates. High-dose formulas promising big results.
And somewhere in the middle of that conversation, broccoli microgreens get mentioned.
Usually, in the same breath as a compound called sulforaphane.
So the natural question becomes: Is it better to eat broccoli microgreens or just take a supplement?
Let’s look at this calmly.
What Is Sulforaphane, and Why Is It Studied?
Sulforaphane is a naturally occurring compound formed when certain vegetables in the brassica family are chopped or chewed. That includes broccoli, cabbage, kale and especially broccoli microgreens.
It has been studied for its potential role in supporting cellular defence systems and managing oxidative stress
The keyword here is potential.
Research in this area is ongoing, and while results are promising in many studies, this isn’t about making medical claims. It’s about understanding why people are interested in broccoli microgreens in the first place.
What’s interesting is that broccoli microgreens can contain higher concentrations of glucoraphanin, the precursor compound that converts to sulforaphane, compared to mature broccoli.
That’s what draws attention.
Food vs Supplement: They’re Not the Same Thing
Here’s where nuance matters.
A supplement isolates and concentrates a compound.
Food delivers that compound within a complex structure of fibre, enzymes, vitamins, minerals, and additional plant compounds.
When you eat broccoli microgreens, you’re not just getting sulforaphane. You’re getting:
Vitamin C
Vitamin A
Fibre
Other phytonutrients
Naturally occurring enzymes that help with conversion
Supplements can provide concentrated doses. But they don’t replicate the full complexity of whole food.
That doesn’t make supplements wrong. It just makes them different.
Why the “Food First” Approach Makes Sense
For most healthy adults looking to support long-term wellness, food-first is a steady and sustainable approach.
Broccoli microgreens are harvested young, when nutrients are concentrated. Because they can be grown locally indoors, they’re available year-round in Canada.
That makes them practical, not theoretical.
Instead of wondering whether you need a capsule, you can simply add a handful of fresh microgreens to a meal.
It’s less dramatic, but often more consistent.
And consistency tends to matter more than intensity.
Bioavailability: Another Layer to Consider
One reason food matters is bioavailability, how well your body absorbs and uses a nutrient.
Sulforaphane formation depends on an enzyme called myrosinase, which is naturally present in raw brassica vegetables. Some supplement forms may not include active myrosinase, or they rely on gut bacteria for conversion.
When you eat fresh, raw broccoli microgreens, the enzyme system is naturally intact.
Again, this isn’t a blanket statement about superiority. It’s about understanding that the whole food context changes how compounds behave in the body.
The Canadian Context: Accessibility Matters
It’s one thing to talk about ideal nutrition.
It’s another to talk about what’s actually available in February in Canada.
Broccoli microgreens can be grown locally under controlled indoor conditions, harvested fresh, and consumed quickly
That makes them:
Fresh
Accessible
Nutrient-dense
Easy to incorporate
A supplement requires purchasing, remembering to take it daily, and trusting that the formulation matches the label.
Adding microgreens to eggs or soup requires less effort than most people think.
When Might Supplements Make Sense?
There are situations where supplements are appropriate.
A healthcare provider may recommend them for specific deficiencies or medical conditions.
But for general dietary support, many people benefit from first strengthening their foundational habits. Adding nutrient-dense foods consistently often provides a broader range of benefits than focusing on a single isolated compound.
The question isn’t always “Which is stronger?”
Sometimes the better question is “Which can I sustain long-term?”
A Practical Comparison
If you’re deciding between the two, consider this:
A supplement isolates one compound in high concentration.
Broccoli microgreens provide:
Concentrated plant compounds
Additional vitamins and minerals
Fibre
Freshness
Local availability
And they integrate into real meals.
For many people, that combination makes food the more sustainable option.
How to Use Broccoli Microgreens Simply
If you want to try a food-first approach, keep it easy.
Add them raw to sandwiches. Stir them into soup just before serving. Mix them into scrambled eggs. Layer them onto a grain bowl.
You don’t need large quantities. A small handful regularly is enough to meaningfully increase the nutrient density of your meal.
And in winter, when fresh local options are limited, that’s significant.
What the Research “Really” Gets Into (Beyond the Headlines)
A lot of the most useful research isn’t asking, “Are microgreens good?”
It’s asking more practical questions like:
How much sulforaphane do people actually absorb from different forms?
What changes absorption (raw vs cooked, enzyme present or not)?
How consistent are results between individuals?
1) Source and formulation matter (a lot)
In whole foods, sulforaphane is formed from glucoraphanin when the enzyme myrosinase is active (think: chopping, chewing, and eating it raw). A major review on broccoli and sulforaphane notes that bioavailability and effects vary significantly depending on formulation, including whole plants, sprouts, beverages, and supplements.
2) A key reason some supplements underperform: missing active myrosinase
Several human studies have found that supplements without active myrosinase can produce lower and slower sulforaphane metabolite levels compared to fresh sprouts.
In a cross-over study comparing fresh broccoli sprouts to a broccoli supplement, sulforaphane (and related isothiocyanate) bioavailability was “dramatically lower” from the supplement, and the timing of peak levels was delayed.
Another small human feeding study compared myrosinase-rich sprouts versus a glucoraphanin-rich broccoli powder lacking myrosinase. Urinary sulforaphane recovery was much higher with sprouts, and combining sprouts with the powder improved absorption from the powder.
3) Microgreens themselves have human bioavailability data now
Broccoli microgreens are less studied than broccoli sprouts, but there is emerging human data. A 2022 feeding study in healthy adults was specifically designed to measure sulforaphane bioavailability after a single serving of fresh broccoli microgreens and to explore how gut microbiome differences might relate to the metabolite patterns observed.
Takeaway: It’s not just “food vs supplement.” It’s fresh vs processed, and enzyme-active vs enzyme-inactive.
What This Means in Real Life
If you prefer microgreens (food-first)
The goal is not to “megadose.” It is to build a repeatable habit.
Use them raw when you can (heat can reduce myrosinase activity and therefore the bioavailability of sulforaphane).
Add a small handful regularly, rather than occasionally doing a huge serving.
If you prefer supplements (or need them)
Not all products are equal, so the practical question becomes:
Is it a product that delivers sulforaphane, or glucoraphanin?
If it is glucoraphanin, does it include active myrosinase (or a strategy to support conversion)?
And if someone is taking a supplement specifically for a health condition, it’s worth treating it like any other targeted intervention and discussing it with a clinician.
A Simple, Balanced Bottom Line
Broccoli microgreens are a strong “food-first” option because they are:
Easy to add to meals
Whole-food, fibre-containing
Naturally packaged with the enzyme system that helps form sulforaphane when eaten fresh
Supplements can be useful in some situations, but the research suggests results depend heavily on formulation and enzyme activity.
The Bigger Philosophy
At Medley Micro Farm Inc., our approach has always been rooted in preventative health through food.
Not extremes. Not miracle cures. Just steady, consistent habits built around local, responsibly grown ingredients.
Broccoli microgreens fit into that philosophy naturally.
They’re not a shortcut. They’re part of a pattern.
If You’d Like a Simple Way to Start
If you’re interested in incorporating anti-inflammatory, nutrient-dense foods into your meals without overthinking it, we’ve put together an Anti-Inflammatory Meal Starter Guide.
It walks through practical combinations using microgreens and everyday ingredients that are accessible in Ontario year-round.
No restrictive rules. No supplement stacks. Just real food.
Resources
Yagishita, Yoko et al. “Broccoli or Sulforaphane: Is It the Source or Dose That Matters?.” Molecules (Basel, Switzerland) vol. 24,19 3593. 6 Oct. 2019, doi:10.3390/molecules24193593
Clarke, John D et al. “Bioavailability and inter-conversion of sulforaphane and erucin in human subjects consuming broccoli sprouts or broccoli supplement in a cross-over study design.” Pharmacological research vol. 64,5 (2011): 456-63. doi:10.1016/j.phrs.2011.07.005
Cramer, Jenna M, and Elizabeth H Jeffery. “Sulforaphane absorption and excretion following ingestion of a semi-purified broccoli powder rich in glucoraphanin and broccoli sprouts in healthy men.” Nutrition and cancer vol. 63,2 (2011): 196-201. doi:10.1080/01635581.2011.523495
Bouranis, John A et al. “Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens.” Foods (Basel, Switzerland) vol. 12,20 3784. 15 Oct. 2023, doi:10.3390/foods12203784