There are a lot of foods that get called superfoods. Chia seeds. Blueberries. Matcha. Acai. And while many of those other foods are genuinely nutritious, there is one food I think is hugely underrated when it comes to women’s health, hormone balance and midlife resilience.

Broccoli sprouts are one of the most underrated foods for hormone balance. These tiny sprouts contain sulforaphane, a compound that supports detoxification, antioxidant production and metabolic health in women.

These tiny sprouts contain a compound called sulforaphane, which has been widely studied for its effects on detoxification, inflammation, antioxidant production and metabolic health. I talk about this compound a lot with my private clients because, when used well, it can make a meaningful difference to how women feel. Especially during perimenopause, when inflammation, hormone fluctuations and oxidative stress often increase. (And I use it myself and have found it to make a real difference to my own hormones.)

Let’s break down what sulforaphane actually is and why it matters.

What Are Broccoli Sprouts?

Broccoli sprouts are simply young broccoli plants, harvested when they are around 3–5 days old.

At this stage they contain very high levels of a compound called glucoraphanin. When broccoli sprouts are chopped, chewed or digested, glucoraphanin is converted into sulforaphane, the biologically active compound that researchers are interested in. You can still get sulforaphane from regular brassica vegetables such as:

• Broccoli

• Cauliflower

• Kale

• Cabbage

• Rocket

• Brussels sprouts

But broccoli sprouts contain much higher concentrations, which is why they often come up in research.

What Is Sulforaphane?

Sulforaphane is a bioactive plant compound found in cruciferous vegetables.

It works primarily by activating something called the Nrf2 pathway, which is one of the body’s most important protective systems.

In simple terms, sulforaphane helps your body:

• Increase antioxidant production

• Boost glutathione levels

• Support detoxification pathways

• Reduce inflammatory signalling

• Improve cellular resilience

Importantly, sulforaphane doesn’t “detox” your body directly. Instead, it switches on your body’s own defence and repair systems, helping your cells deal better with stress, toxins and inflammation.

Why Sulforaphane Matters in Midlife

One of the reasons I find sulforaphane so interesting clinically is that it addresses several issues that often become more pronounced in midlife.

During perimenopause, many women experience increased inflammation, brain fog, hormone fluctuations, changes in metabolism and greater oxidative stress

These symptoms are often a reflection of the change in hormonal signalling, the body’s ability to metabolise hormones and the body’s stress response. Because sulforaphane supports antioxidant production and detoxification pathways, it may help the body handle these changes more effectively.

Sulforaphane and Oestrogen Metabolism

One area where I use this most with clients is oestrogen metabolism.

Hormone balance isn’t just about how much oestrogen you produce. It’s also about how your body processes and clears oestrogen once it has been used. The liver breaks down oestrogen through several metabolic pathways and some of these pathways are more inflammatory than others.

Sulforaphane supports phase II detoxification, which helps the body package up and remove used oestrogen more efficiently. This is one reason why increasing cruciferous vegetables can be helpful for women experiencing symptoms such as:

• Heavy periods

• PMS

• Breast tenderness

• Oestrogen dominance patterns

It doesn’t “fix hormones overnight”, but it can support the systems that help hormones stay balanced. (Something my clients can attest too!)

Potential Benefits for Metabolic and Brain Health

Some research also suggests sulforaphane may help improve markers linked to metabolic health, including oxidative stress and insulin sensitivity.

This is particularly relevant for women dealing with, PCOS tendencies, blood sugar instability or midlife weight changes. Again, this doesn’t mean sulforaphane is a magic solution.

But supporting antioxidant and detoxification systems can make the body more resilient metabolically.

Another area of research is brain protection. Sulforaphane has been studied for its ability to:

• Reduce neuroinflammation

• Protect cells from oxidative stress

• Support mitochondrial function

For many women navigating brain fog in perimenopause, supporting these pathways can be helpful.

How to Get More Sulforaphane

You don’t need expensive supplements to benefit from sulforaphane.

In fact, I always encourage clients to start with food first.

Step 1: Eat More Brassica Vegetables

The simplest thing you can do is make sure you’re eating cruciferous vegetables regularly. Aim to include foods such as:

• Broccoli

• Cauliflower

• Kale

• Cabbage

• Rocket

• Brussels sprouts

Ideally most days of the week.

Step 2: Add Broccoli Sprouts

If you want to increase sulforaphane intake further, broccoli sprouts are a fantastic option.

You can:

• Grow them yourself on your windowsill

• Buy fresh sprouts

• Use freeze-dried broccoli sprouts

They are easy to add to salad, smoothies, strifries – basically anything.

A Quick Note on Supplements

There are sulforaphane supplements available which I use myself and with clients. However, I generally encourage people to focus on dietary foundations first, rather than immediately adding another supplement.

Many people simply need to:

• Eat more vegetables

• Improve gut health

• Support digestion

• Increase fibre and protein intake

Once those foundations are in place, targeted supplements can sometimes be useful, but they should support the basics rather than replace them.

And if you know you need support in this find out more about working with me here. I work with a small number of clients over a long period of time to ensure they see lasting results without feeling overwhelmed or stressed in the process!

The Simple Takeaway

You don’t need complicated protocols or expensive supplements to support your hormones.

Sometimes the most powerful changes are also the simplest.

Eat more brassica vegetables.

Broccoli.
Cauliflower.
Cabbage.
Rocket.
Brussels sprouts.

And if you want to go one step further, add broccoli sprouts to your meals.

They are one of the most underrated foods for supporting detoxification pathways, antioxidant production and hormone resilience.

Research Reference

Sulforaphane as a Promising Natural Molecule for Health Benefits. Molecules. 2024.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10886109/