3,3’ -Diindolylmethane — known as DIM — is a powerful natural compound obtained from cruciferous vegetables like broccoli, cabbage, bok choy, watercress, Brussels sprouts, cauliflower, and kale.
As our body digests these foods, it breaks down a compound called indole-3-carbinol. This process results in the creation of DIM.
Recently, DIM has gained popularity for its ability to affect estrogen levels in the body. But what can we make of these claims? Is DIM effective, and if so, how can you know which supplement is best for you?
4 Research Backed Benefits Of DIM
Research on the effects of DIM is still in its early stages, but certain effects are beginning to stand out as particularly beneficial to health.
May Treat Hormone-Related Conditions
Evidence suggests that DIM may play a role in estrogen regulation. One study found that DIM supplementation activated estrogen receptors. Another group of researchers observed that DIM enhanced estrogen metabolism in patients suffering from thyroid proliferative disease (TPD).
This is particularly good news for women—who are 4 to five times more likely than men to develop thyroid problems—as well as anyone experiencing other hormone-related conditions such as:
- Menopause Symptoms
- PMS Symptoms
- Prostate Issues
- Thyroid Issues
May Encourage Detoxification
We put more junk in our bodies than you may realize. Even if you’re trying your best to eat healthy, your body may still accumulate toxins ingested in the very air you breathe. Processed food, alcohol, chemicals, all of these place a toxic burden on our bodies which must be regularly cleansed in order to maintain good health.
This detoxification process is handled by the liver. DIM boosts the cytochrome P450 enzymes involved in phase 1 liver detoxification and may boost the liver’s capacity to flush toxins out of our systems.
DIM also possesses antioxidant properties for dealing with harmful free radicals.
May Promote Liver Health
DIM assists in detoxification. By easing the liver’s load, DIM may be able to promote liver health. An interesting 2014 review looked at several studies on DIM’s impact on the liver. It found DIM can protect the liver through its anti-tumor, antioxidant, immune-modulating, detoxifying and anti-inflammatory effects.
May Have Anti-Cancer Properties
High intake of cruciferous vegetables has been associated with lower risk of lung, colorectal, and breast cancer in some studies. These benefits are thought to come from DIM which is the major bioactive component of cruciferous vegetables.
Can I Get DIM From Natural Sources?
You can! Cruciferous vegetables are the primary food source of DIM.
Here’s a short list:
- Bok Choy
- Brussel Sprouts
- Collard Greens
Cruciferous vegetables are rich in nutrients, but getting enough DIM from diet alone would require eating several servings of these powerful vegetables per day.
What to Look For When Buying DIM
The primary question to keep in mind when buying DIM is dosage. Doses below 100 mg are not particularly effective, and doses above 300 mg are poorly researched. For the best results, shoot for dosages between that range.
DIM is a compound your body creates when you eat cruciferous vegetables. DIM is known for its ability to regulate estrogen levels and help those struggling with hormone-related disorders. It may also be a useful treatment for a variety of other conditions.
While DIM can be obtained naturally, doing so would require eating massive quantities of cruciferous vegetables each day. Luckily, DIM supplements are available which contain all the DIM you need.