Almost daily, people ask if there are any natural supplements they can take to address hormonal breakouts, weight gain, and overall health. Diindolylmethane (DIM) is a natural phytonutrient found in cruciferous vegetables that addresses far more than just some cosmetic concerns. DIM supplements have been gaining popularity as a potential treatment for a variety of hormone-related conditions, including acne, menopause symptoms, prostate issues, and certain forms of cancer. DIM may influence estrogen metabolism by promoting the conversion of potent estrogen derivatives into less active forms.
What is DIM?
Diindolylmethane (DIM) is a compound created when you digest cruciferous vegetables, such as broccoli or Brussels sprouts. It is a natural phytonutrient that can be found in cruciferous vegetables. 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.
Crucifers, as these vegetables are known, have been promoted for cleansing, detoxification, weight loss, and tumors and cancerous conditions. Modern research has validated this ancient wisdom. 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.
How DIM Works
Research suggests that DIM affects estrogen levels in your body. Although research on DIM is still quite limited, it’s thought to help balance estrogen levels in your body. Specifically, DIM may stimulate the production of a less potent, more beneficial form of estrogen known as 2-hydroxyestrone. DIM may influence estrogen metabolism by promoting the conversion of potent estrogen derivatives into less active forms.
The health benefits of DIM primarily stem from how it helps your body to process estrogen. 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.
Read also: Achieve Weight Loss with CrossFit
Estrogen metabolites, or breakdown products of estrogen, have big effects on the body, though our understanding of their role is still growing as we learn more. "Good" Estrogen vs. Clearly, we want more 2-OHE1 and less of 16-OHE1, and their ratio to each other is highly important. So, where does a DIM supplement come into play? As your estrogen ratio moves toward favorable levels, your body benefits.
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.
Sources of DIM
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. Some of the best food sources are:
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Arugula
- Collard greens
- Mustard greens
- Daikon radish
- Horseradish
- Kale
- Kohlrabi
- Radish
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.
Potential Benefits of DIM Supplements
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: Transformations with Ozempic
Anticancer Effects
Studies suggest that DIM supplements may help prevent the growth and spread of breast cancer cells. However, human studies are limited.
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. 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.
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.
Weight Loss
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. 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.
It’s no secret that hormonal changes can drastically impact our weight, and estrogen certainly helps us pack on the pounds, especially around our hips and buttocks. 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.
Read also: Weight Loss with Cryotherapy: What to Expect
DIM 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.
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.
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.
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.
Acne Treatment
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.
Other Potential Benefits
Hormone Balance: Many weight loss drugs may impact hormonal balances, particularly those involving appetite and metabolism.
Impact on Metabolism: Weight loss medications often speed up metabolic rates.
Prostate Health: DIM supplements may help prevent PIN, which can reduce your chance of prostate enlargement and prostate cancer.
Menopause and PMS Symptoms: DIM may help deal with symptoms by creating a more favorable ratio between different types of estrogen metabolites. Since DIM can affect the levels of estrogen in your body, it may have an effect on your period.
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. It’s possible for a DIM supplement to make you feel sleepy or fatigued, especially at first, but most people find this effect mild.
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.
If you’re of reproductive age, estrogen is necessary to support healthy breast, bone, and endometrial tissue. 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. You’re generally advised not to exceed the dosage listed on supplement packaging. Some research suggests 200 milligrams may be the maximum dose to get benefit without bringing on adverse effects.
Typically, a starting dose is 100mg of DIM daily and some patients increase to twice daily.
Important Considerations
Before starting DIM, whether for acne, bodybuilding, weight loss, or just general signs of estrogen dominance, it’s wise to talk to your doctor or dermatologist. 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.
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.