There’s a reason we’re told to eat our greens growing up. Cruciferous vegetables like spinach and broccoli are rich in nutrients, from iron to vitamins K and C.
They also contain a compound called Diindolylmethane (DIM), which is known for its potent estrogen and overall hormone-balancing effects for both men and women.* However, research is continuing to highlight further benefits unique to men.
DIM works by supporting ‘good’ estrogen metabolites and reducing the less desirable, or ‘bad,’ estrogen metabolites.* We normally think of women when we think of estrogen support, but it is also important for men. DIM has been shown to inhibit the enzyme aromatase, which converts testosterone to estrogen.* Adequate testosterone levels are linked to decreased body fat, healthy muscle mass, more energy, and boosted stamina and libido.
Along with testosterone support, DIM has also proven to protect against prostate issues and support bladder control with age.*
Diindolylmethane (DIM) is a plant indole produced by the natural breakdown of indole-3-carbinol in cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, cabbage, and kale by stomach acid upon ingestion. It’s well documented that a high intake of cruciferous vegetables is beneficial for immune health and normal cell replication, especially prostate and breast.* Indole-3-carbinol and DIM are thought to play a big role in these protective processes.[1]
DIM also works to balance estrogen in the body and boost the production of a beneficial type of estrogen called 2-hydroxyestrone, while decreasing the effects of 16 alpha-hydroxyestrone.[2]* More human studies are needed, but initial research shows that estrogen imbalances in men can also be linked to sexual health, fertility, and breast growth, which DIM may also support.*[3]
While both men and women reap DIM’s, hormone-balancing, and weight management benefits, there are two primary uses specific to men.
Testosterone Support*
Testosterone is a key contributor to healthy hormonal balance, and DIM can optimize its effect on the body.* Testosterone is known as an androgen, meaning it regulates and dominates male characteristics like a deeper voice, body hair distribution, and male genital development. As an anabolic hormone, testosterone promotes the protein synthesis that supports muscle growth and bone strength. It is also a key player in the control of sex drive and mood.[4]
In fact, testosterone is the main driver of sperm production in adult men, playing a key role in paternal behavior and mating efforts. Men greatly benefit from DIM due to its ability to free up bound testosterone and optimize its performance in the body, which can help to support healthy hormone function and lay the groundwork for sexual, physical, and mental health benefits.
Prostate Protection*
DIM supplements for men show a promising ability to promote normal sized prostates and healthy cell replication within the prostate.* Research indicates that unmetabolized estrogen in men can accumulate in prostate tissue over time, which could be a precursor to increased production of prostate-specific antigen protein (PSA). PSA is commonly used as a screening tool for prostate enlargement.
Supplementing with this plant indole reduces the risk of prostate issues in men and promotes a healthy testosterone-estrogen balance that supports a healthy urinary tract and support nighttime bladder control.*
A whole foods diet should always be the main source of nutrients, but several servings of cruciferous vegetables every day would have to be consumed to get anywhere near an adequate dose of DIM. As such, a high-quality and bioavailable DIM supplement for men can be important.
As with any new supplement, it’s essential to consult your provider to ensure proper use and appropriate dosage. However, minimal side effects have been shown with DIM nutritional supplements for men, the most common being increased bowel movements, darkening of urine, headaches, and gas in a small number of cases. If you have a medical history that includes hormone-sensitivity or hormone therapies, DIM might not be appropriate and should definitely be cleared by a professional before use.
Along with a whole foods diet rich in cruciferous vegetables, plenty of testosterone-supporting lifestyle choices—like eating healthy dietary fats, blood sugar regulation, stress management, and (in some cases) intermittent fasting—are allowing more men to reap the benefits of DIM supplementation for optimal health.*
SOURCES:
[1] Royston, K. J., & Tollefsbol, T. O. (2015). The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Current pharmacology reports, 1(1), 46–51. https://doi.org/10.1007/s40495-014-0003-9
[2] Royston, K. J., & Tollefsbol, T. O. (2015). The Epigenetic Impact of Cruciferous Vegetables on Cancer Prevention. Current pharmacology reports, 1(1), 46–51. https://doi.org/10.1007/s40495-014-0003-9
[3] Schulster, M., Bernie, A. M., & Ramasamy, R. (2016). The role of estradiol in male reproductive function. Asian journal of andrology, 18(3), 435–440. https://doi.org/10.4103/1008-682X.173932
[4] Zeligs, M.A. and Connelly, A.S. (2000). All About DIM