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You’re likely familiar with broccoli as a symbol of health, but its benefits go deeper than you may expect. When you eat broccoli, your body produces a compound called diindolylmethane (DIM) from the chemical indole-3-carbinol. DIM is gaining attention through scientific research for its potential to balance hormones, support oral hygiene, and possibly reduce the risk of some cancers. While more definitive human studies are underway, the emerging science paints an exciting picture of broccoli’s natural powers as more than just a healthy vegetable.
How Does DIM Production Work?
When you eat cruciferous vegetables like broccoli, they release a compound called glucobrassicin. This compound is then converted into indole-3-carbinol (I3C) during digestion. In the acidic environment of your stomach, I3C molecules combine through a natural chemical reaction to form diindolylmethane (DIM). After it forms, the body absorbs DIM through the intestines, allowing it to enter the bloodstream and support various metabolic and physiological functions.
Effect On Oral Hygiene
Dental plaque is a sticky film of bacteria that builds up on teeth and is a major cause of tooth decay and cavities. When we eat, harmful bacteria, such as Streptococcus mutans, multiply in the mouth and create biofilms that adhere to tooth surfaces. These biofilms damage the tooth enamel and can lead to cavities over time.
DIM has proven highly effective at disrupting bacterial biofilms. Research has shown that DIM can decrease dental plaque formation by as much as 90%, greatly reducing the chances of cavities and gum disease. This natural compound breaks down the adherent layer of the biofilm, which shields the harmful bacteria. Breaking down the biofilm removes the bacteria’s protection, allowing your body to neutralize them easily and prevent dental damage.
Effects On Estrogen Levels
Research has increasingly shown that DIM plays a significant role in hormone metabolism, particularly in how the body processes estrogen. By influencing the balance of estrogen metabolites, DIM may help reduce the risks associated with hormone-driven conditions like breast cancer. Clinical studies suggest that DIM not only promotes a healthier estrogen profile but also supports the regulation of key hormone-binding proteins. These properties have gained growing interest in both cancer prevention and hormonal health.
- One study published by the National Institutes of Health (NIH) found that after just 14 days of DIM supplementation, participants had significantly increased levels of 2-hydroxyestrone, a “good” protective estrogen metabolite, and decreased levels of 16 alpha-hydroxyestrone, a “bad” estrogen metabolite, linked to cancer risk.
- In a randomized, placebo-controlled trial with breast cancer patients, DIM supplementation led to beneficial shifts in estrogen metabolism and raised levels of sex hormone-binding globulin (SHBG), indicating improved hormone regulation.
- A large observational study of over 19,000 premenopausal women demonstrated that DIM supplementation resulted in lower levels of total estrogens, reduced “bad” estrogen metabolites, and increased protective 2-OHE1 and 2-OHE2 metabolites, resulting in a more favorable estrogen metabolite ratio.
These findings highlight DIM’s potential as a natural compound for supporting hormonal balance and reducing hormone-related health risks, particularly in women.
Effects On Breast Health
DIM not only supports breast health by helping to maintain balanced estrogen levels, but it has also been researched for potential benefits in other aspects of breast health.
Research indicates that DIM can support normal breast tissue density. In a year-long study, women who took 100 milligrams of DIM daily experienced a noticeable reduction in fibroglandular tissue (FGT) in their breasts. This finding is significant, as studies link elevated breast density and higher levels of FGT to a greater risk of breast cancer.
Potential Anti-Cancer Properties: Prostate Cancer
Prostate cancer is one of the most common cancers affecting men worldwide. Researchers continue to explore alternative therapies to support traditional treatments. Clinical and preclinical studies have highlighted DIM’s potential to slow prostate cancer progression and reduce tumor growth. These findings suggest DIM may offer therapeutic value in cancer treatment.
- A phase I clinical study with prostate cancer patients who were resistant to conventional hormone therapy showed that DIM helped reduce or stabilize prostate-specific antigen (PSA) levels, which indicates slowing of cancer progression. Animal studies further supported these findings, showing prostate tumors in DIM-treated mice were reduced by up to 50%.
DIM affects multiple cancer-related pathways by reducing inflammation, blocking cell proliferation, arresting the cell cycle, promoting cancer cell death (apoptosis), and inhibiting new blood vessel formation (anti-angiogenesis), which can starve tumors.
While the results of these studies show promising outcomes, further research is needed, specifically in humans.
Foods That Promote DIM Production
DIM is naturally formed in the body when cruciferous vegetables are consumed. These vegetables are rich in glucobrassicins, which convert to DIM during digestion. Cooking these vegetables can increase the amount of DIM available by 6x.
Cruciferous vegetables that contain DIM precursors include:
- Bok choy
- Broccoli (and brocoli sprouts)
- Brussels sprouts
- Cabbage
DIM Supplementation: Dosage and Safety
While DIM is naturally produced in the body from cruciferous vegetables, the amount formed through diet can be too low for noticeable therapeutic effects. For those targeting specific health goals like hormone balance or breast health, supplements can offer a more effective and consistent dose. Although a healthy diet remains the foundation of overall wellness, DIM supplements may provide support when food sources are insufficient. Used wisely, they can help bridge the gap between nutrition and targeted health benefits.
While DIM supplements appear safe in the short term, long-term effects are unclear due to limited human research. Side effects may include:
- Dark urine
- Headaches
- Gas
- Nausea
- Vomiting
- Increased bowel movements
DIM influences estrogen, therefore it may not be safe for those with hormone-sensitive conditions or on hormone therapy.
There’s currently no established standard dosage, however studies have used 108–900 mg daily, mostly for cancer-related purposes. WebMD recommends a dosage of 100-150 mg by mouth daily for 1-12 months. Be sure to follow the dosage instructions on supplements and consult your doctor for personalized recommendations.
Final Takeaways
Broccoli’s health benefits extend beyond basic nutrition due to its role in producing DIM, a compound with promising effects on oral health, hormone balance, and cancer prevention. While more research is needed, early findings are promising and suggest DIM could play a valuable role in supporting long-term wellness. Whether through diet or supplementation, incorporating DIM into your routine may offer a natural, science-backed way to protect your health. As always, speak with your healthcare provider before starting any new supplement.
Disclaimer: This information is not intended to be a substitute for professional medical advice, diagnosis or treatment and is for information only. Always seek the advice of your physician or another qualified health provider with any questions about your medical condition and/or current medication. Do not disregard professional medical advice or delay seeking advice or treatment because of something you have read here.
Read More: 6 Reasons You Should Eat More Broccoli (Including the Stems)