It's possible that you've heard about a certain connection between your hormonal health and cruciferous vegetables like broccoli, Brussels sprouts, and kale. That's actually tied to a specific compound called Diindolylmethane, or DIM—which is commonly released when we digest that category of veggies. (Go figure.)
“DIM has gained attention for its potential health benefits, particularly in balancing estrogen levels in the body,” says Dr. Paul Daidone, MD, FASAM. "It's derived from the digestion of indole-3-carbinol, which is found in cruciferous vegetables."
DIM helps to balance estrogen levels by supporting the production of 2-hydroxyestrone, a more beneficial estrogen metabolite—while also helping to reduce the effects of 16 alpha-hydroxyestrone, which is associated with more negative health effects.
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. (It's why our doctors opted to include this compound in both our Hormonal Balance Support capsules and our Peri Support Pack.)
Let’s take a look at four reasons you might want to consider taking a DIM supplement:
DIM may support healthy weight management
Since estrogen plays a role in body fat and weight regulation, imbalances are sometimes associated with an increased risk of weight gain—and because DIM supplements can help you strike a healthier balance between estrogen metabolites, it may also help you maintain a healthier weight.
There is also some research that suggests that DIM supplements stimulate the breakdown of existing fat cells and prevent new fat cells from forming (although the research is on mice, not humans)—which can also support healthy weight loss and management.1
It can support skin health
Because DIM supplements help regulate your hormones, they may also help with hormonal regulation-related issues—like hormonal acne. Additionally, one 2022 study found that DIM inhibited biofilm formation by acne-causing bacteria.2
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. So finding ways to help regulate our hormones—including with DIM supplements—can help to get sebum production back to a more manageable place, and minimize hormonal acne in the process.3
DIM may help with PMS 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. (As always, check in with your physician before making any major changes to your routine.)
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DIM may support hormonal health during perimenopause
There are a ton of hormonal changes that happen during perimenopause—the years-long transition period before you stop menstruating and reach menopause. These changes can cause a cascade of challenging symptoms, from mood swings to hot flashes to weight gain.
But because DIM supplements can help improve the ratio of “good” and “bad” estrogen, it can also be a helpful tool in regulating hormones and battling perimenopause symptoms.
“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. “Such transformation could…promote a better overall endocrinological state.”
All in all, while clinical research around DIM supplementation is still in its earlier stages, this compound shows serious promise as a tool for hormonal balance as we move through different reproductive stages.
Next up: Check out eight foods to eat (and three to avoid) to balance your hormones.
References
- Yang, H., Seo, S. G., Shin, S. H., Min, S., Kang, M. J., Yoo, R., Kwon, J. Y., Yue, S., Kim, K. H., Cheng, J. X., Kim, J. R., Park, J. S., Kim, J. H., Park, J. H. Y., Lee, H. J., & Lee, K. W. (2017). 3,3'-Diindolylmethane suppresses high-fat diet-induced obesity through inhibiting adipogenesis of pre-adipocytes by targeting USP2 activity. Molecular nutrition & food research, 61(10), 10.1002/mnfr.201700119. https://doi.org/10.1002/mnfr.201700119
- Kim, Y. G., Lee, J. H., Park, S., & Lee, J. (2022). The Anticancer Agent 3,3'-Diindolylmethane Inhibits Multispecies Biofilm Formation by Acne-Causing Bacteria and Candida albicans. Microbiology spectrum, 10(1), e0205621. https://doi.org/10.1128/spectrum.02056-21
- Elsaie M. L. (2016). Hormonal treatment of acne vulgaris: an update. Clinical, cosmetic and investigational dermatology, 9, 241–248. https://doi.org/10.2147/CCID.S114830
