Diindolylmethane (DIM) is a natural compound found in cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and cabbage. It is also available in supplement form. Research suggests that DIM may offer several health benefits, including anti-inflammatory and cancer-preventive properties, though more research is needed to confirm these effects.
What is DIM?
DIM is a compound created during the digestion of indole-3-carbinol, a substance found in cruciferous vegetables. When these vegetables are cut or chewed, glucobrassicin, a natural plant component, breaks down into indole-3-carbinol (I3C), which is then converted into DIM in the stomach's acidic environment.
How DIM Works in the Body
Research suggests that DIM primarily works by influencing estrogen metabolism. It may reduce the levels of "bad" estrogens, which can be harmful in high amounts, and increase the levels of "good" estrogens, which may help prevent or treat cancer. By promoting a more favorable estrogen ratio, DIM can have various positive effects on the body.
Potential Benefits of DIM Supplements
While research on DIM is still ongoing, several potential benefits have been identified.
Hormone Balance
DIM supports estrogen metabolism, encouraging the body to produce more favorable estrogen metabolites. Specifically, DIM may stimulate the production of 2-hydroxyestrone, a less potent and more beneficial form of estrogen. This can help reduce levels of "bad" estrogen (estradiol) associated with weight gain and fat storage, particularly around the abdomen. In both men and women, balanced estrogen levels may mitigate hormone-related weight gain, especially during perimenopause or menopause.
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Estrogen dominance occurs when the body has more estrogen than it needs or when estrogen is out of balance with other hormones. Symptoms of estrogen dominance can include bloating, mood swings, and weight gain. By helping to regulate estrogen levels, DIM supplements may alleviate these symptoms.
Weight Loss
Most studies of DIM affecting weight loss have involved animals and not humans. However, these studies suggest DIM supplements may cause fat breakdown and keep fat cells from forming. More research is needed.
Research does show that an estrogen imbalance can increase your risk of weight gain. DIM supplements may aid weight loss by stimulating fat breakdown, although no human research currently supports this effect. Studies have linked estrogen imbalance to an increased risk of weight gain, suggesting that DIM supplements may play a role in promoting fat breakdown. By supporting healthy estrogen levels, DIM might help reduce visceral fat storage, particularly around the abdomen. Elevated estrogen, especially when unbalanced with progesterone, has been linked to higher abdominal fat, and DIM may indirectly assist in reducing this type of fat by promoting healthier hormone ratios.
Detoxification
DIM can support liver detoxification processes, which are vital for metabolizing and eliminating excess hormones and toxins. A well-functioning liver can enhance the body’s ability to break down stress hormones like cortisol, environmental toxins, and fat more efficiently, aiding overall detoxification and weight loss. This is especially helpful for people with MTHFR mutation, whose livers have difficulty methylating and detoxifying.
Anti-Inflammatory Effects
Inflammation in the body can lead to the development of diseases like cancer and heart disease. Researchers have looked at the anti-inflammatory effects of DIM, mostly in animal studies. One study showed DIM helped turn off the inflammation response in mouse lung tissue, as well as duck liver and spleen tissue.
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DIM has antioxidant properties that may help reduce inflammation, potentially supporting a reduction in belly fat, as chronic inflammation is a key factor in abdominal fat storage.
Cancer Prevention
Some supplement makers claim that DIM can aid estrogen metabolism in the body by reducing the number of strong (“bad”) estrogens to weaker (“good”) ones. If your “bad” estrogen levels are too high, it can raise your risk of several different types of cancer. “Good” estrogens help block the growth of tumors. By increasing or balancing out the levels of “good” estrogen and “bad” estrogen, this helps reduce your cancer risk.
Lab studies not involving humans suggest DIM supplements may help prevent the growth and spread of breast cancer cells. One condition that can lead to prostate cancer is called prostatic intraepithelial neoplasia (PIN). When you have it, cells grow in your prostate, promoting cancer. DIM supplements may help prevent PIN, which can reduce your chance of prostate enlargement and prostate cancer.
Another powerful effect of DIM is its ability to inhibit cancer cell growth. Studies suggest that DIM promotes apoptosis, the body’s natural process for eliminating damaged or abnormal cells. Apoptosis is often disrupted in cancer cells, allowing them to multiply unchecked. Research has shown that DIM can initiate apoptosis in cancer cells, particularly in hormone-sensitive cancers like breast and prostate cancer, while leaving healthy cells unharmed. This targeted action makes DIM an exciting area of research for natural cancer prevention.
Immune System Support
DIM may also boost the body’s immune function, providing additional support against tumor growth. It has been observed to enhance the activity of immune cells, helping the body’s natural defenses identify and eliminate abnormal cells more effectively. In particular, DIM has shown potential in modulating multi-drug resistance in specific leukemic cells, supporting the immune system’s ability to tackle resistant cancer cells.
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Acne Reduction
Research suggests DIM can help block the growth of biofilm, a growth caused by bacteria on the skin. This may reduce the formation of acne. DIM supplements are usually very effective for estrogen dominance, as DIM can help regulate your estrogen levels. It will take several weeks of taking DIM before you notice a change in your skin.
Relief from Menopause Symptoms
Since DIM can affect the levels of estrogen in your body, it may have an effect on your period. DIM supplements may help deal with hot flashes and night sweats by creating a more favorable ratio between different types of estrogen metabolites.
Food Sources of DIM
You can get DIM from foods and supplements. Some of the best food sources are:
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Arugula
- Collard greens
- Mustard greens
- Daikon radish
- Horseradish
- Kale
- Kohlrabi
- Radish
However, it can be hard to get much DIM by just consuming vegetables.
DIM Supplement Dosage
Because research is still limited on the benefits of DIM, there’s no recommended dose. High doses can have side effects. Some research suggests 200 milligrams may be the maximum dose to get benefit without bringing on adverse effects. Always talk to your doctor before starting any supplement, especially if you live with health conditions.
Typically, a starting dose is 100mg of DIM daily, and some patients increase to twice daily.
Risks and Side Effects
While DIM supplements are generally considered safe, it's essential to be aware of potential risks and side effects.
Potential Side Effects
Current human research doesn’t show DIM supplements to be toxic or have serious side effects. The most common side effects include:
- Darkening of the urine
- Increase in bowel movements
- Headaches
- Gas
Less common side effects include nausea, vomiting, and diarrhea. Some people may experience mild detox-like symptoms, including fatigue, headache, and nausea. Common complaints include side effects like headaches, temporary hair loss, and allergic reactions like swelling and skin rashes. Some unhappy customers report experiencing sleeplessness, severe headaches, nausea, and other unpleasant side effects.
Precautions
If you’re pregnant, your hormone levels are changing to support your growing baby. Altering those levels by taking DIM is dangerous for you both. DIM may also reduce the effectiveness of oral birth control medications.
After menopause, women’s bodies make less estrogen. So DIM may not have much benefit. The worst-case scenario is that DIM may further osteoporosis - thinning bones - by lowering your body’s ability to keep a healthy bone density.
All medications and supplements have a risk of interacting with one another, and DIM is no different. Always talk to your doctor before adding a supplement to your diet.
Interactions
As DIM supplements interact with estrogen levels, they may affect people with hormone-sensitive cancers or who are on hormone therapies. These individuals should avoid DIM supplements unless under the supervision of a healthcare professional.
DIM Supplements: Reviews and Availability
DIM supplements are widely available online. Some of the best-selling products on Amazon have received mostly positive reviews, with satisfied customers saying the supplements helped promote weight loss and reduce acne, bloating, and hot flashes. However, it can be hard to get much DIM by just consuming vegetables.