Usually, the body would naturally “dump” excess oestrogen by breaking it down into metabolites (smaller molecules) that are then excreted naturally via urine or the digestive system. When the body isn’t doing this effectively, excess oestrogen can exacerbate pre-menstrual symptoms and play havoc with moods, weight and pain. When the practitioner I was working with recommended upping my broccoli intake, I felt short-changed. Years of pain to be told to eat my greens? Surely not. As it happens, she was right on the money.
What is DIM?
“Diindolylmethane (DIM) is a natural compound derived from cruciferous vegetables like broccoli, kale, cauliflower and Brussels sprouts,” Eleanor Hoath, Healf’s head nutritionist explains. “It’s one of the first nutrients I advise clients to implement into their routine when I am working to support them with oestrogen detoxification.” Found in vegetables and also in supplement form (though in slightly different forms), DIM is known for improving the metabolisation of oestrogen and treating associated oestrogen dominance symptoms, like heavy periods, bloating, PMS and breast tenderness.
What are the benefits of DIM?
According to Hoath, there are significant benefits to taking a DIM supplement:
- Oestrogen metabolism: DIM supports the body in processing oestrogen into healthier forms and pathways.
- Hormonal balance: DIM can help with symptoms associated with oestrogen dominance, such as PMS, heavy periods, bloating, and breast tenderness.
- Detoxification: DIM assists the liver in clearing excess hormones and toxins.
- Anti-inflammatory and antioxidant properties mean that DIM may additionally support skin health, mood and immune function.
When to take DIM?
While there’s no “right” time of day, DIM is fat-soluble, meaning it’s recommended to be taken with food. Figure out which meal lends itself best to taking your supplement with consistently – perhaps breakfast, as you’re likely to eat this at home – and then make it your routine.
Other ways to support oestrogen detoxification
Supplementation is only ever one part of the process in treating health concerns. There’s how you sleep, eat, move and manage stress to contend with also. Dr Linia Patel, a women’s health dietician and performance nutritionist, has a wealth of advice for those struggling with oestrogen dominance or hormonal imbalances.
Think about your liver
“Your liver processes and clears away excess oestrogen. So, load up on cruciferous and bitter vegetables and ensure you eat enough good quality protein.” Unsurprisingly, she advises limiting your intake of alcohol and ultra-processed foods, too.
Nourish gut bacteria
We know a healthy gut is critical for healthy hormones. In fact, the “estrobolome” is a collection of bacteria in the gut that plays a crucial role in metabolising and processing the oestrogen in the body. “Adequate fibre is a necessity, along with daily consumption of fermented foods like yoghurt, kimchi and sauerkraut that support the gut.”
Manage stress
“Chronic stress increases cortisol levels, which, indirectly, leads to oestrogen dominance through a reduction of progesterone,” Dr Patel explains. “So, it’s important to find a way to manage stress–be it through meditation, breathwork, movement or being out in nature.”
“Endocrine disruptors–external chemicals that interfere with hormone production–exist in plastic, as well as beauty and cleaning products,” says Dr Patel. “Think about going plastic-free and being conscious of the natural personal care products you opt for.”
Who should not take DIM?
“If you have low oestrogen levels, I’d usually advise that you avoid supplementing with DIM,” says Dr Patel, “similarly, if you are pregnant or nursing or have hormone sensitive conditions. If you’re on HRT, birth control or blood thinners, it’s crucial to speak to your doctor as there could be medical interactions.”
This story first appeared in British Vogue.
