Diindolylmethane (DIM) is something you may just be hearing about recently. Or maybe you have never heard of it before. However, it has been around for ages and it has been researched by scientists all over.
What is it and where can we find it?
This article aims to help guide consumers on what DIM is, sources of DIM, and its proposed health benefits and to teach you something new.
What Is DIM?
DIM comes from something called indole-3-carbinol.
It is a metabolite of indole-3-carbinol, meaning DIM is created after our bodies break down indole-3-carbinol.
We get DIM from our diet, only from plants, and specifically from cruciferous vegetables.
We will talk about some specific foods and how to best get it in our diets later on in the article
What Are The Benefits Of DIM?
There are quite a few proposed benefits of DIM seen throughout scientific studies. (Source)
It includes improving memory, boosting mood, providing antioxidants, reducing PMS symptoms, and slowing the growth of some cancer cells.
DIM mainly affects the hormone estrogen.
Men and women both have estrogen in their bodies, but women have more than men.
Estrogen affects the woman's menstrual cycle and reproductive system and is an integral hormone in the male reproductive system.
Most studies for DIM were animal studies or done in the lab, though there are some human clinical trials documented that we will also take a look at.
It is thought to have chemo-preventative effects, especially when it comes to hormone-related cancers.
A study using DIM at a dose of 100 mg a day for one year was done in 2020, looking at women who have the BRCA gene mutation. Women with this gene mutation are 80% more likely to develop breast cancer in their lifetime, the study states. (Source)
The results showed a significant decrease in fibroglandular tissue, and per the article explains that decreasing the tissue by 10% is positive when it comes to decreasing breast cancer risk. Larger studies are needed.
Another study showed that DIM inhibits prostate cancer cell growth in prostate cancer cells. (Source)
Since thyroid cancer is up to five times more likely in women than men, these researchers suggested that estrogen may play a role in thyroid disease. (Source)
They conducted a small study using 300 mg of DIM over 14 days and found that DIM does increase estrogen metabolism and may decrease the risk of thyroid-related diseases, specifically cancers.
Next, DIM may have benefits for bone health, as well.
DIM significantly increased bone mass in mice modeled with osteoporosis. (Source)
A study done on mice showed that DIM may impact weight, with the potential to prevent weight gain. (Soirce)
While a clinical trial done with humans is the gold standard, animal and lab studies show promising benefits for the future.
Is There Such Thing As A DIM Detox?
There is some speculation that DIM may help detox your body.
This is because it is thought to impact some pathways in the liver.
If you're looking for DIM to “detox” your body, you may want to look somewhere else!
Overall, there is no such thing as a DIM detox and you likely will not experience any DIM detox symptoms.
There really is no such thing as a detox, in general.
Our bodies are very, very good at doing this on their own.
Keeping a healthy diet, exercising, and drinking water are the best things we can do for ourselves!
Foods That Contain DIM
Food sources of DIM are vegetables.
Specifically, cruciferous vegetables include broccoli, brussels sprouts, kale, cauliflower, mustard greens, and horseradish.
It is important to note that boiling and microwaving can reduce the bioavailability of DIM in cruciferous vegetables. (Source)
Vitamins, minerals, and other favorable compounds may leach out into the water you are boiling those vegetables in.
Roasting these vegetables could be a better option.
That doesn't mean avoiding them!
Broccoli, for example, is low in calories and provides a good source of Vitamin C, Vitamin K, and fiber.
A meta-analysis of 19 studies examined cruciferous vegetable intake and lung cancer risk.
They found a statistically significant difference in that the risk of lung cancer was 23% lower in those who ate a higher amount of cruciferous vegetables.
So, don’t think you have just to eat these for the DIM, cruciferous vegetables have many other benefits, too.
It seems as though eating these vegetables raw would provide the maximum benefit.
Convinced that cruciferous vegetables are great for you?
If not, take a look at the healthiest foods you can eat and why they are essential to include in your daily diet.
We often may not want to eat these vegetables raw, so let's look at some supplements and greens powders that provide DIM.
Supplement Forms Of DIM
DIM is sold as an over-the-counter supplement as well.
It seems most supplements are sold in 200 mg dosages.
The most popular seems to be this 200 mg capsule with over 25,000 reviews on Amazon.
It is soy-free, gluten-free, dairy-free, vegan, and third-party tested.
It’s claimed to have menopausal support for women, such as decreasing mood swings or hot flashes.
A woman's estrogen levels decrease during menopause, and as we know DIM directly impacts estrogen.
It is claimed to have beneficial effects on fitness and prostate health for men.
It is said to help both men and women with hormonal acne – and quite a few people posted photos to show their positive results.
Greens Powders That Contain DIM
Don’t want to eat cruciferous vegetables like kale and brussels sprouts every day but still want to ensure you're getting DIM and other vitamins and minerals from vegetables in your diet?
Alongside a generally healthy diet, greens powders could be for you.
They should not replace fruits and vegetables but supplement your already healthy diet.
The fiber from eating whole vegetables is prevalent to a lesser degree in greens powders, and eating vegetables alongside a meal can help you feel fuller and longer, assisting in weight control and helping you feel satisfied after a meal.
1.SuperGreen Tonik
Super Green Tonik is a 38 superfood greens powder that provides essential vitamins, and minerals.
There is a nootropic blend, or brain blend, to help support focus and an immune blend to help prevent illness and colds.
The green blend is what we are focusing on for the purpose of this article.
SuperGreen Tonik contains 2000 mg of spinach leaf powder, 1000 mg of collard green powder, and 500 mg of horseradish powder.
The green blend also contains 2000mg of spirulina, blue-green algae that may have cardiovascular, immune-modulating, and anti-aging benefits. (Source)
SuperGreen Tonik is fully transparent on its label so you know you are getting precisely what is listed on the label.
They disclose the exact amount of each ingredient listed on their nutrition facts label.
It comes in mint and berry flavors, and one scoop a day can provide you with the above-discussed benefits of DIM, immune and brain support, and your daily dose of vitamins and minerals.
Check out my Supergreen Tonik review to learn more about the ingredients and their transparency.
2.Athletic Greens
Athletic Greens is another popular greens blend advertised online and through podcasts.
It has been around for some time, on the market since 2010.
It contains 75 ingredients including vitamins, minerals, raw super food complex, herbs and antioxidant complex, and digestive and mushroom complex.
It also contains probiotics to help with gut health.
The DIM in Athletic Greens lies in the raw superfood complex.
It contains broccoli flower powder and spinach leaf powder, however, the exact amount of these two powders is not disclosed on the label.
For more information on Athletic Greens check out my 30-day experience with Athletic Greens.
3.Bulletproof Greens
Bulletproof greens come in a pineapple flavor, uses stevia as a sweetener and it contains 10 vitamins and minerals along with a vegetable and fruit powder where the DIM lies.
The DIM comes from organic spinach, organic kale, broccoli, cauliflower, and cabbage.
Just to note, some of the ingredients listed on the Bulletproof greens are organic and some are not.
Like Athletic Greens, we don't know the exact breakdown of each component and how much of each ingredient is in the product.
Bulletproof greens also do have a digestive aid, including probiotics and enzymes to assist the body in breaking down food and nutrients.
Check out my full review of Bulletproof Greens here.
You can also compare and contrast to determine which one is best for you.
Do you want full transparency on what's in your supplement?
Looking for something that also contains vitamins and minerals?
Looking for immune support?
Is DIM important to you after reading this article?
For example, you’ll notice that the Organifi Green Juice discussed in the linked article does not contain any vegetables that contain DIM!
Are There Side Effects To Taking DIM?
It is crucial that you speak with your doctor before taking any supplement, DIM included, especially if you are going to take it in capsule form.
DIM is overall deemed a non-toxic supplement.
While we discussed the positive effects of DIM when it relates to estrogen and hormones, excessive estrogen can have negative effects for both men and women.
It is important for many bodily functions that our hormones are balanced.
If you are trying to become pregnant, currently pregnant or breastfeeding, it would likely be advised not to take DIM as a supplement since DIM directly affects estrogen.
Take caution in taking DIM as a supplement if you have any underlying medical condition, are at high risk for developing estrogen-related cancers, or take any prescription medications.
Mild side effects from one of the studies listed above showed that four women complained of a headache and one of nausea.
Another mild side effect is the darkening of the urine. (Source)
Conclusion
DIM is a powerful substance, and now that you know which vegetables contain DIM, you can choose to add them into your daily diet if you would like.
The studies that we went over discussing the positive effects of DIM concerning anti-cancer benefits, thyroid disease, weight loss and bone mass are promising for maintaining health and longevity.
We hope to see more studies about DIM and other food-related compounds in the future.
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