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Diindolylmethane (DIM)

Quick Summary Points

  • DIM (also known as Diindolyl Methane or iindolylmethane) is a dietary indole found in cruciferous vegetables & fruits
  • DIM supplements are designed to promote healthy estrogen metabolism & stay anabolic for longer
  • DIM may pose the benefits of reducing the risk of prostate, other hormone-driven cancers & aid in healthy hormone balance for men & women
  • Short term administration of DIM dosage is deemed safe
  • Can be stacked with other bodybuilding supplements like Tribulus Terrestris, Long Jack & Protein Powders 

What is Diindolylmethane?

Named after its chemical structure, diindolylmethane consists of two indole groups attached to a methane molecule. It is often shortened to the acronym DIM. DIM (also known as Diindolyl Methane or Diindolylmethane) is a dietary indole found in cruciferous vegetables. DIM may support the activity of certain enzymes that promote healthy estrogen metabolism. Some research has indicated Diindolyl Methane may support the level of good estrogens (2-hydroxyestrogen) while reducing the level of bad estrogens (16-hydroxyestrogen). 

Where Does Diindolylmethane Come From?

As mentioned above, Diindolylmethane is found in cruciferous vegetables, or those in the Brassica family, such as broccoli, brussell sprouts, kale and cabbage.  Additionally, you may find them in other cruciferous vegetables like cauliflower, radishes, watercress or turnips. They are also available in several classes of chemical compounds which naturally occur not only from vegetables but from fruits as well. 

Diindolylmethane Health Benefits

Diindolyl methane has potent anticancer properties, being responsible for the well known health benefits of the Brassica vegetables. It currently used as a treatment for a rare form of cancer, recurrent respiratory papillomatosis, which forms tumours in the upper respiratory tract. It is also under research as a radioprotector for those undergoing cancer treatment. Scientific studies suggest that DIM can reduce the risk of prostate as well as other hormone-driven cancers by allowing the body to make a better balance of the hormones

Diindolylmethane Benefits for Athletes

Diindolylmethane may have effects on estrogen levels in the body. Able to act in both inhibitory and boosting effects, it promotes healthy levels of estrogen in men, fostering an environment of muscle building and fat loss. There are many types of estrogen, and DIM seems to alter the balance to reduce estrogenic effects. Ultimately, DIM is responsible for reducing bad estrogen and increase good estrogen. This in term reduces bad estrogen induced fat gain and allows freer testosterone to occur. 

Diindolylmethane Recommended Doses and Ingredient Timing

The recommended dose is 150 – 200mg per day. However, it has been found that the ideal dosage for bodybuilders is approximately between 200-300mg. For women, it is the standard dose of 150-200mg per day. Although this is a rough guideline, it all comes down to the individual and condition to base a dosage off. But if you are wanting to take DIM for its general benefits then we suggest 100-200mg per day.

Diindolylmethane Side Effects, Safety and Negatives 

Taking doses higher than 300mg/day can cause mild digestive complaints and headaches in susceptible individuals. For this reason, it is best to stick with the recommended guidelines of consuming DIM and not exceed the respective dose. However, short term administration of DIM dosages at the standard dose has been deemed safe including pregnant women, lactating mothers and children. Moreover, side effects are generally mild and only last for a short period of time.

Diindolylmethane and Testosterone

It has been well documented that DIM has a positive impact in maintaining healthy testosterone levels, particularly in older men. As men age, estrogen metabolism begins to slow down which is why it is important to supplement with DIM to avoid accelerating testosterone metabolism especially with respect to unwanted conversion of testosterone into estrogen. Supplementing with DIM ensures that free or active testosterone is maintained.

Diindolylmethane Supplements

Diindolylmethane is available in capsule form from pharmacies and supplement stores. Stand-alone DIM supplements such as Elemental Nutrition DIM are excellent sources. Alternatively, you can find DIM in some testosterone supplement formulas. 


Stacking Diindolylmethane

Diindolylmethane may be optimally stacked with other hormone influencing products such as testosterone boosters or other anti-estrogen products such as Max’s The Gear or ATP Science’s Alpha Mars.  In addition, DIM may be successfully stacked with other bodybuilding supplements including Tribulus Terrestris, Long Jack & Protein Powders.

Bradlow, HL, Telang NT, Sepkovic DW, Osborne MP, 2-hydroxyestrone: the ‘good’ estrogen, J Endocrinol. 1996 Sep; 150 Supple: 5259-65.

Chen, I, McDougal A, Wang F, Safe S; Aryl hydrocarbon receptor-mediated anti-estrogenic and anti- tumorigenic activity of diindolylmethane (DIM). Carcinogenesis 1998 Sep; 19(9): 1631-9.

Krieg M, Nass R, and Tunn S, Effect of aging on endogenous level of 5 alpha-dihydrotestosterone, testoterone, estradiol, and estrone in epithelium and stroma of normal and hyperplastic human prostate. J Clin Endocrine Metab 1993 Aug; 77(2): 375-81.

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