It's possible you've heard about a certain connection between your hormonal health and cruciferous vegetables like broccoli, Brussels sprouts, and kale. Modern research has validated this ancient wisdom. Crucifers, as these vegetables are known, have been promoted for cleansing, detoxification, weight loss, and tumors and cancerous conditions. That's actually tied to a specific compound called Diindolylmethane, or DIM-which is commonly released when we digest that category of veggies. Diindolylmethane (DIM) is a natural compound found in cruciferous vegetable family, which includes broccoli, Brussels sprouts, cauliflower, and cabbage. You can also find DIM supplements. In the long tradition of using food as medicine in Chinese medicine, vegetables such as Chinese cabbage and broccoli have been used to support health and healing for targeted conditions.
What is DIM?
Diindolylmethane (DIM) is a natural plant compound found in cruciferous vegetables such as cabbage, broccoli, Brussels sprouts, and cauliflower. When you eat cruciferous vegetables, your stomach acid breaks down a compound called indole-3-carbinol to produce a new compound called DIM. In these vegetables, DIM is found in a form called Indole-3-Carbinol (I3C). As our digestive system breaks down these cruciferous vegetables, it joins together two I3C molecules to make DIM. First and foremost, I am a proponent of eating whole foods, but if you are not inclined to eat your cruciferous or want to accentuate the active compounds in broccoli and cabbage, let’s explore how DIM supplement may help sustain your health and promote healing.
Cruciferous vegetables possess many benefits-when we digest these vegetables, a compound called indole-3-carbinol (I3C) transforms into diindolylmethane (DIM), which research suggests has promising immune support, inflammation-busting, and cancer-fighting properties. First of all, any heat can lessen the impact of DIM. Cruciferous vegetables are naturally high in goitrogens, which can potentially impact thyroid production.
How DIM Works in the Body
“DIM has gained attention for its potential health benefits, particularly in balancing estrogen levels in the body,” says Dr. Paul Daidone, MD, FASAM. Research suggests that DIM affects estrogen levels in your body. DIM has been shown to support the liver’s detoxification function and control estrogen metabolism to help balance hormones. Estrogen metabolism is essential for optimal health. Good estrogen metabolites help protect the heart, brain, and immune system, while bad estrogen metabolites can increase cancer risk and fat storage. DIM is a powerful tool for maintaining healthy estrogen metabolism. DIM is most effective in helping maintain hormonal balance, especially between estrogen and testosterone. It may help reduce hormonal acne and menopause symptoms, and promote weight loss.
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. Good estrogen metabolites help protect the heart, brain, and immune system, while bad estrogen metabolites can increase cancer risk and fat storage. We are still learning more about the powerful effects of this plant-based nutrient, but here are a few of the science-backed benefits.
Read also: Estrogen's Impact on Weight Management
Estrogen Balance
DIM supports estrogen metabolism, encouraging the body to produce more favorable estrogen metabolites. Unlike testosterone-boosting supplements, DIM does not raise total testosterone levels. DIM is an essential nutrient for hormonal optimization, helping to balance estrogen, support testosterone activity, and promote a leaner, healthier body.
Estrogen dominance refers to a state when your body has more estrogen than it needs, or it’s out of balance compared to your other hormones. As your estrogen ratio moves toward favorable levels, your body benefits.
Testosterone and Aromatase
DIM also benefits us in regards to testosterone. When our bodies are producing larger amounts of testosterone, some of it can be converted into estrogen by the enzyme aromatase. When there is too much estrogen, health issues arise. Bodybuilding and fitness buffs are often faced with too much testosterone in their systems. When this is unchecked, estrogen dominance can happen. This one isn’t immediately obvious, as the results on DIM for bodybuilding and fitness are more preventative than apparent.
Potential Health Benefits of DIM Supplements
And while you can get DIM from eating a healthy, balanced diet, it's possible to reap more benefits by taking a supplement-including supporting hormonal balance for conditions like perimenopause and PCOS, and even skin health. Research shows DIM may have several benefits for your health, including reducing inflammation (pain and swelling) in your body and preventing cancer. But more research needs to be done to be sure of these effects. Studies are ongoing to help researchers understand what DIM can and can’t do for your health.
Weight Loss and Fat Reduction
Given that estrogen plays an important role in regulating fat accumulation, DIM supplements may aid weight loss - although no human research currently supports this effect. All the same, studies link an imbalance of estrogen - either too much or too little - to an increased risk of weight gain, which means DIM supplements may stimulate fat breakdown.
Read also: Nutritional Benefits of Chlorella
Hormone BalanceDIM supports estrogen metabolism, encouraging the body to produce more favorable estrogen metabolites. This can help reduce “bad” estrogen (estradiol) levels associated with weight gain and fat storage around the abdomen. With a more balanced estrogen level in the body, DIM may help mitigate hormone-related weight gain, especially in women during perimenopause or menopause. Proponents of DIM for fat loss suggest 100mg a day. Each fat loss case is different, due to individual metabolism and genetics. It’s also important to pair this with diet and exercise as well - DIM doesn’t burn fat as much as it helps your body metabolize estrogen better.
By supporting healthy estrogen levels, DIM might help reduce visceral fat storage, particularly around the abdomen. Elevated estrogen, especially if 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. As I have witnessed clinically, this is just as effective in men as in women. By the way, after about three months of taking DIM, I lost 2 inches around my waist and have kept it off ever since.
DIM is not known to cause weight gain and may even aid in fat retention by regulating estrogen levels.
Studies on DIM and Weight Loss
One study on mice tested I3C and its effect on weight. A more recent study on mice found even more promising results with the use of DIM. While little has been studied on the direct impact between DIM and weight in humans, we do know that obesity is often linked with hormonal imbalances. DIM suppresses high-fat diet-induced obesity through inhibiting adipogenesis of pre-adipocytes by targeting USP2 activity.
Indole-3-carbinol (I3C), a derivative abundant in cruciferous vegetables such as cabbage, is well known for its various health benefits such as chemo-preventive and anti-obesity effects. I3C is easily metabolized to 3,3'-diindolylmethane (DIM), a more stable form, in acidic conditions of the stomach. However, the anti-obesity effect of DIM has not been investigated clearly. High-fat diet (HFD)-fed obese mouse and MDI-induced 3T3-L1 adipogenesis models were used to study the effect of DIM. We observed that the administration of DIM (50 mg/kg BW) significantly suppressed HFD-induced obesity, associated with a decrease in adipose tissue. Additionally, we observed that DIM treatment (40 and 60 μM), but not I3C treatment, significantly inhibited MDI-induced adipogenesis by reducing the levels of several adipogenic proteins such as PPAR-γ and C/EBPα.
Read also: Does Baking Soda Help You Lose Weight?
Detoxification and Liver Support
DIM can support liver detoxification processes, 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. DIM has been shown to support the liver’s detoxification function and control estrogen metabolism to help balance hormones.
Anti-Inflammatory Properties
Belly fat is often associated with low-grade inflammation. 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. As a result of losing the fat around my belly, I have definitely experienced a reduction in muscle pain after exercise.
Researchers have looked at the anti-inflammatory effects of DIM, but 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.
Potential Anticancer Effects
Some studies have linked high intake of cruciferous vegetables to a reduced risk of certain cancers, including gastrointestinal cancer. While the exact mechanism is unknown, indole-3-carbinol is thought to be partly responsible. Studies suggest that DIM supplements may help prevent the growth and spread of breast cancer cells. However, human studies are limited.
Inhibit Cancer GrowthAnother 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.
Enhance Immune System’s DefenseDIM 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.
By increasing or balancing out the levels of “good” estrogen and “bad” estrogen, this helps reduce your cancer risk.
Studies on DIM and Cancer
An older 2017 study gave 130 people with breast cancer on tamoxifen therapy either a placebo or 150 mg of DIM twice a day. DIM supplements resulted in a significantly improved ratio of two types of estrogen - 2-hydroxyestrone and 16-hydrozyestrone. Although research is ongoing, increasing the ratio of 2-hydrozyestrone to 16-hydrozyesterone may reduce breast cancer risk and cause anti-tumor effects.
Lab studies not involving humans suggest DIM supplements may help prevent the growth and spread of breast cancer cells.
Acne Reduction
While there are limited studies on the direct connection between DIM and acne management, the compound's impact on hormones has been anecdotally shown to help reduce hormone-related skin symptoms. Why? Because hormonal acne is often caused by hormonal imbalances that increase sebum production. Breakouts occur for many reasons, from unwashed pillowcases to inflammatory foods. It will take several weeks of taking DIM before you notice a change in your skin. DIM supplements are usually very effective for estrogen dominance, as DIM can help regulate your estrogen levels.
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.
Relief from PMS and Menopause Symptoms
So many of our PMS symptoms have to do with the hormonal changes during our menstrual cycles-and, more specifically, changes in estrogen-so it might be worth exploring symptom management with a DIM supplement. There are a ton of hormonal changes that happen during perimenopause-the years-long transition period before you stop menstruating and reach menopause. “During perimenopause-when women undergo major shifts in hormone levels, which can result in hot flashes or night sweats, among other symptoms like mood changes and weight gain-supplementation with DIM may help deal with these by creating a more favorable ratio between different types of estrogen metabolites,” says Daidone.
Hot flashes happen because of hormone imbalances, which is why some people take DIM to help treat them. There isn’t research to back DIM as a treatment. Since DIM can affect the levels of estrogen in your body, it may have an effect on your period. But there’s no scientific proof that DIM supplements reduce PMS symptoms such as cramping, mood swings, and bloating.
Prostate Health
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. Studies on this benefit have been very small, and more research is needed.
Sources of DIM
DIM is a compound your body creates when you eat cruciferous vegetables. The compound is derived from glucobrassicin, a natural plant component that becomes broken down into indole-3-carbinol (I3C) when these vegetables are cut or chewed.
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
DIM Supplements
While cruciferous vegetables are the primary food source of DIM, you would need to eat several servings every day to reap this compound’s benefits. As a result, people looking to treat a specific condition like acne or prostate issues may seek a concentrated dose in the form of a DIM supplement.
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.
Potential Risks and Side Effects
Due to a lack of research in humans, little is known about the long-term safety and side effects of DIM supplements. 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.
The potential side effects of DIM supplements can vary from person to person. It’s possible for a DIM supplement to make you feel sleepy or fatigued, especially at first, but most people find this effect mild. Common complaints include side effects like headaches, temporary hair loss and allergic reactions like swelling and skin rashes. Unhappy customers report experiencing sleeplessness, severe headaches, nausea and other unpleasant side effects.
Precautions
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. Due to its effect on estrogen, it’s best to avoid DIM if you are pregnant or breastfeeding. 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.
Dosage
Although DIM supplements are generally considered safe, insufficient research has been conducted to establish dosage recommendations. Currently, there’s not enough evidence to determine the safest and most effective DIM dosage. You’ll often see DIM come in 100-200mg capsules. You’re generally advised not to exceed the dosage listed on supplement packaging. 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.
You can consult with a healthcare professional for personalized dosage recommendations tailored to your intended use.
DIM Supplements vs. Dietary Intake
When you get DIM through food, you’re unlikely to experience side effects. DIM as a supplement concentrates the compound, so you may have a reaction. Studies show it to be very safe, but in small cases, DIM supplements have caused vision problems, rash, and in one case, stroke.
Though DIM supplements are popular, there isn't enough proof of their safety and effectiveness. In fact, they may be harmful to some women. If you’re of reproductive age, estrogen is necessary to support healthy breast, bone, and endometrial tissue.