What Is DIM? Why is it so great?

Diindolylmethane (DIM) is a natural compound found in cruciferous vegetable family, which includes broccoli, Brussels sprouts, cauliflower, and cabbage. There is a longer list below. If you have a healthy gut—the microbiome specifically—They will also produce some DIM on your behalf.

DIM is primarily used by complementary and holistic healthcare practitioners to lower estrogen levels, especially in estrogen-linked cancers or estrogen dominant women or men. Typically, it is recommended in supplement form which means you get only DIM and may not be getting other nutrients it needs to work. That’s one reason to emphasize food sources.

DIM-containing foods can:

• Balance estrogens by reducing the harmful types and increasing the protective types (and this may also result in improved testosterone balance)
• Reduce inflammation
• Prevent the growth and spread of breast cancer
• Protect against prostate problems
• Help with weight loss
• Reduce hot flashes
• Reduce acne
• Reduce PMS in women

Studies show that eating cruciferous vegetables may reduce overall tumor risk, especially for breast cancer but others as well (prostate, liver, in particular). Cruciferous vegetables, leeks, onion, and garlic are known for their high sulfur content, not just DIM. Consuming these “sulfur” foods:

• Increases levels of detoxification enzymes to improve immune function and reduce cancer cell growth,
• Inhibits the cell cycle so they don’t divide as rapidly,
• Induces apoptosis (programmed cell death) in defective cells,
• Induces autophagy (a cellular process where damaged or unnecessary cellular components, like proteins and organelles, are broken down and recycled within the cell).
• These processes can remove cancer stem cells (CSCs) that rapidly multiply and divide into a tumor.

Foods high in DIM:

• Broccoli
• Brussels sprouts
• Cabbage‌
• Cauliflower
• Arugula
• Collard greens
• Mustard greens
• Daikon radish
• Horseradish
• Kale
• Kohlrabi
• Radish

Other nutrients that work with DIM:

• Folate, B12, and Magnesium assist DIM and the liver in removing toxic compounds
• Calcium-D Glucarate assists in removing excess estrogen and toxics
• Vitamin E when taken with DIM may help with absorption as will omega-3 fats

The bottom line: DIM is more effective when combined with other phytochemicals and nutrients

Which is why it’s best to emphasize edibles. DIM is one of many compounds known as phytochemicals that come from plants. There are many sources; even edible flowers. And let’s not forget the benefits of omega-3 fats, especially from cold water fish and eggs from pastured hens. Even grass fed beef or wild-caught animals are have the right balance of omega-3 fats rather than their farm-raised/grain-fed counterparts who are imbalanced. We want balance.

No food has all the nutrients we need; it’s best to vary them. Plus, if it has a label it may not be food!

Especially if you are estrogen dominant—and both genders can be relative to other hormones—it’s a good idea to emphasize whole foods high in DIM. But DIM doesn’t work in a vacuum. When you emphasize these foods you are creating meals with plenty of other nutrients as well—some of which are required for DIM to work. And that’s a beautiful thing. Also, a cautionary note: Higher amounts of DIM have unwanted effects—it is truly best to emphasize these foods unless you absolutely must take DIM as a supplement.

References

Baldelli, S., Lombardo, M., D’Amato, A., Karav, S., Tripodi, G., & Aiello, G. (2025). Glucosinolates in Human Health: Metabolic Pathways, Bioavailability, and Potential in Chronic Disease Prevention. Foods (Basel, Switzerland), 14(6), 912.

Dalessandri, K. M., Firestone, G. L., Fitch, M. D., Bradlow, H. L., & Bjeldanes, L. F. (2004). Pilot Study: Effect of 3,3′-Diindolylmethane Supplements on Urinary Hormone Metabolites in Postmenopausal Women With a History of Early-Stage Breast Cancer. Nutrition and Cancer, 50(2), 161–167.

Dallera, C.A., Placeres-Uray, F., ∙  Mastromatteo-Alberga, P., ∙ Dominguez-Torres, M., … Atkins C.M. 3,3′-Diindolylmethane improves pathology and neurological outcome following traumatic brain injury. Neurotherapeutics, Volume 22, Issue 2, e00531

Mecca, M., Sichetti, M., Giuseffi, M., Giglio, E., Sabato, C., Sanseverino, F., & Marino, G. (2024). Synergic Role of Dietary Bioactive Compounds in Breast Cancer Chemoprevention and Combination Therapies. Nutrients, 16(12), 1883.

Newman, M., & Smeaton, J. (2024). Exploring the impact of 3,3′-diindolylmethane on the urinary estrogen profile of premenopausal women. BMC complementary medicine and therapies, 24(1), 405.

Srikanth, Y., Reddy, D. H., Anusha, V. L., Dumala, N., Viswanadh, M. K., Chakravarthi, G., Nalluri, B. N., Yadagiri, G., & Ramakrishna, K. (2025). Unveiling the Multifaceted Pharmacological Actions of Indole-3-Carbinol and Diindolylmethane: A Comprehensive Review. Plants (Basel, Switzerland), 14(5), 827.

Tian, C., Deng, S., Yang, M., Bai, B., Pan, Y., Xie, G., Zhao, D., & Wei, L. (2024). Indole-3-carbinol and its main derivative 3,3′-diindolylmethane: Regulatory roles and therapeutic potential in liver diseases. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 180, 117525.