Ultimate Guide To Diindolylmethane (DIM): Benefits, Uses, Side Effects

DIM has been the topic of recent discussions surrounding hormonal health and your menstrual cycle. DIM has been widely discussed and promoted as a necessary addition to consider in your supplement routine since DIM restores healthy hormone balance by adjusting the balance of bad estrogens to good estrogens. Yet, DIM has so many other beneficial uses beyond menstrual and hormonal health that are notable. But what exactly is Diindolylmethane or (DIM)?

In this article, you will learn 

  • What is DIM
  • What Is DIM Used For
  • Benefits of DIM 
  • How Does DIM Effect Estrogen Dominance
  • Side Effects Of DIM
  • Is DIM Right For You?

What Is DIM?

Cruciferous vegetables such as brussels sprouts, cauliflower, garden cress, mustard greens, radishes, turnip, and kale contain a compound called indole-3-carbinol. When indole-3-carbinol mixes with your stomach acid, it creates a chemical reaction that converts it to Diindolylmethane (DIM). By supplementing just two capsules of DIM, the average person would need to eat as much as two pounds of cruciferous vegetables per day, to get the same benefits.

What Is DIM Used For?

The growing field of evidence surrounding DIM and its benefits go beyond menstrual health. Research suggests that DIM can benefit 

  • Stress Levels
  • Sleep Quality
  • Weight Loss
  • PMS Symptoms
  • Hormonal Acne

DIM Benefits: Controlling Stress Levels 

According to studies, women who are exposed to heightened levels of stress from normal everyday stressors (I.e. kids, work deadlines, traffic, etc.) exhibit decreased levels of progesterone. Decreased progesterone leads to excessive amounts of ‘bad’ estrogen floating around the body. Research suggests that DIM can play a crucial role in eliminating these higher levels of estrogen, and can help benefit women exhibiting high stress levels.

DIM Benefits: Better Quality Sleep 

Increased estrogen can also be caused by poor sleep habits, which inhibit the production of melatonin, a hormone that can also protect us against estrogen dominance (R). DIM has been shown to help reduce the effects of poor sleep through the regulation of estrogen levels.

DIM Benefits: Weight Loss

Women who are overweight experience increase in estrogen dominance especially those who carry weight around their midline. DIM has been found to help increase metabolism thus promoting weight loss in this population (R). DIM also increases the uptake of naturally occurring testosterone in your body therefore stimulating muscle growth and optimizing fat loss.

DIM Benefits: Regulating PMS Symptoms

DIM has been recommended for women who show symptoms of estrogen dominance which include, but are not limited to: heavy periods, periods lasting longer than 7 days, menstrual cycles shorter than 25 days, and PMS symptoms such as major mood swings, irritability, uncontrollable anger, and feelings of depression.

DIM Benefits: Improving Acne

Hormonal acne shows up on and around the time of your period and can be caused from an imbalance of good estrogen, bad estrogen, and testosterone. DIM works to prevent the bad estrogen pathways and promote a balance of good estrogen and testosterone, to keep your skin clean and clear.

DIM Benefits: Thyroid Health

The incidence of thyroid cancer is 4-5x higher in women than men, suggesting that estrogen plays a significant role in thyroid disease. A pilot study investigated the effects of DIM in these types of patients. The data suggested that DIM enhanced estrogen metabolism and could potentially reduce the risk of developing thyroid cancer by decreasing estrogen levels (R).

How Does DIM Effect Estrogen Dominance?

In order for estrogen to be metabolized by the body, it must be combined with oxygen as part of aerobic metabolism. DIM helps to metabolize ‘good estrogen’ in the body while subsequently decreasing ‘bad estrogen’. ’Good estrogen’ has the ability to protect the heart and brain with antioxidant activity, promote cell growth, and rid the body of damaged cells. Thus promoting ‘good estrogen vs. bad estrogen’ ratios (R).

’Bad’ estrogen metabolites have been found to cause cancer and are made prevalent by obesity and man-made environmental chemicals known as ‘free radicals’. Estrogen requires a metabolic pathway similar to that of DIM thus promoting ‘good’ estrogen production. ‘Bad estrogen’ associated with obesity has been implicated as one of the primary risk factors in the development of cancer-causing tumors in breast tissue (R)

In addition to keeping ‘good estrogen’ in the body, DIM also works to stop the enzyme that converts testosterone into estrogen. DIM contributes to a better metabolism naturally through the promotion of hormonal homeostasis and supports more efficient fat metabolism, which helps testosterone circulate more freely throughout the body. “Free“ or non-protein bound testosterone adds to the structural proteins of muscles allowing for hypertrophy or muscle growth to occur (R)

Side Effects of DIM

Side effects of DIM include, but are not limited to 

  • Headaches
  • brain fog
  • fatigue
  • dark urine

The British Journal of Cancer conducted a random control trial in November 2011 looking at woman at risk for developing cervical cancer. These women took the prescribed dosage of DIM and 70 percent experienced at least one non-serious side effects. The most common was darkening of the urine. About one-fourth of the women experienced an increase in bowel frequency, while 18 percent had headaches or gas. Less common side effects included nausea, diarrhea, vomiting and a skin rash. Nearly 13 percent of the women reported changes in their menstrual cycle when they took DIM (R).

It is hypothesized that these symptoms resemble the body going through a period of detox since; ‘bad estrogen’ is being pulled out of your cells and essentially eliminated out of the body. As with any detox, the symptoms are not long lasting and the rewards far outweigh any short-term discomfort you may experience.

Is DIM Right For You?

While DIM can be obtained naturally by eating tons cruciferous veggies it’s not realistic to achieve the benefits of these foods without supplementation. Not only does DIM effect menstrual symptoms, but it also naturally speeds up your metabolism, eliminates hormonal acne, stimulates muscle growth, and promotes thyroid health, with minimal non-serious side effects. With an abundance of information about supplementation out there, it’s difficult to know exactly what is best for your body without feeling like you’re exposing it to unnecessary and harmful chemicals. My own experience with this supplement has been nothing short of beneficial in order to combat some of the side effects we experience just interacting with the world around us as women.

If you think this supplement might benefit you consider talking to a trained medical professional in order to ensure you are consuming a safe and effective dose for your specific needs.

Swolverine's ZMT includes essential natural hormone regulating ingredients Diindolylmethane (DIM), Fenugreek, Rhodiola Rosea, and Tongkat Ali, which supports increased strength, promotes a positive mindset, and helps maintain health and vitality. 

SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


DIM Benefits


  1. Yasuda, Michiko T et al. “Estrogen- and stress-induced DNA damage in breast cancer and chemoprevention with dietary flavonoid” Genes and environment: the official journal of the Japanese Environmental Mutagen Society vol. 39 10. 1 Feb. 2017, doi:10.1186/s41021-016-0071-7
  2. Rajoria, Shilpi et al. “3,3'-diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study” Thyroid : official journal of the American Thyroid Association vol. 21,3 (2011): 299-304.
  3. Paola Muti, H. Leon Bradlow, Andrea Micheli, Vittorio Krogh, Jo L. Freudenheim, Holger J. Schünemann, Martin Stanulla, Jun Yang, Daniel W. Sepkovic, Maurizio Trevisan and Franco Berrino Epidemiology Vol. 11, No. 6 (Nov., 2000), pp. 635-640
  4. Yue, Wei et al. “Effects of estrogen on breast cancer development: Role of estrogen receptor independent mechanisms” International journal of cancer vol. 127,8 (2010): 1748-57.
  5. Ishikawa T, Glidewell-kenney C, Jameson JL. Aromatase-independent testosterone conversion into estrogenic steroids is inhibited by a 5 alpha-reductase inhibitor. J Steroid Biochem Mol Biol. 2006;98(2-3):133-8.

Join Over 50,000 Fans

Get exclusive access to discounts and the latest on fitness, nutrition, and wellness

Free domestic shipping

Spend $150 and your shipping is on us

60 Day Money Back Guarantee

If you're not satisfied we're not satisfied

Top-notch support

We're committed to an amazing customer experience

Secure payments

Your payment information is encrypted and never compromised