Article highlights:
- Cruciferous vegetables contain the compounds I3C and DIM
- I3C and DIM support metabolism, blood sugar control, cardiovascular health, kidney function, brain health, gut health, and the body's natural process of removing damaged cells (apoptosis).
- Steamed or minimally processed cruciferous vegetables provide the highest levels of these compounds; supplements are an easy way to get enough
Are you a fan of cruciferous vegetables? Or do you avoid them at all costs consuming them only when disguised in another food? Many individuals dislike the taste, scent, or texture of broccoli, Brussels sprouts, cauliflower, cabbage, kale, asparagus, or other cruciferous vegetables. When you restrict these powerful superfoods and their benefits, it’s like the cartoon character “Popeye” missing out on his spinach.
I3C + DIM
Cruciferous vegetables are rich in bioactive phytochemicals, particularly indole-3-carbinol (I3C) and diindolylmethane (DIM), which provide a pungent sulfur-rich scent. I3C is the parent compound, whereas DIM is formed when two molecules of I3C condense together. Both nutrients engage in complimentary and specialized roles supporting healthy physiology.
I3C and DIM are well known for their highly valuable health benefits in detoxification of xenoestrogens/estrogen. I3C and DIM work to neutralize and break down non-beneficial estrogen metabolites and environmental or food sources of xenoestrogens in the liver and gastrointestinal tract which helps to inhibit deposition of these compounds in hormone sensitive tissues like the breast, ovaries, uterus and prostate.
Decades of research demonstrates that IC3 and DIM support a wide range of additional functions related to heart and vascular health, bone density, kidney function, brain protection, blood sugar, weight and metabolism. These bioactive compounds modulate multiple signaling pathways and cellular activities that affect oxidation, proliferation, differentiation, apoptosis, angiogenesis, and immunity essential for maintaining cellular health.
I3C and DIM suppress the production of NF-kappa B, LPS toxins, prostaglandin E2, TNF-alpha, iNOS, COX-2, IL-6 and IL-1beta, and other proinflammatory proteins while increasing the production of anti-inflammatory cytokines and other repair proteins. They have also been shown to modify epigenetic mechanisms related to methylation and histones vital to maintaining healthy cell structure and function.
Fat Genes, Carbohydrate Metabolism, Insulin, and Cholesterol Metabolism
The metabolic effects of I3C and DIM reach even further. Cellular studies demonstrate that I3C targets SIRT-1 which suppresses the activity of adipose generating genes and inhibits lipid accumulation in endothelial cells, the inner layer of blood vessels.
DIM is also a potent regulator of carbohydrate metabolism supporting healthy glucose metabolism, insulin, leptin, glycated hemoglobin levels and liver function. It upregulates glucose uptake and enhances insulin signaling pathways for increased metabolic activity and reduced adipose cell accumulation. Furthermore, studies show that the activity and levels of several antioxidants (SOD, glutathione, vitamins C and E) are increased with I3C and DIM intake.
Other animal studies show that I3C regulates several pathways, gene signals, and regulatory elements involved with cholesterol metabolism and homeostasis. Improvements were noted in fat and blood sugar metabolism helping to maintain a healthy weight.
Apoptosis for Healthy Physiology
Over the past half-century, scientists have studied the apoptosis effects of IC3 and DIM. Apoptosis is a process of programmed cell death to remove old, damaged cells related to cellular stress, DNA damage, etc. Several mechanisms associated with apoptosis were activated, modulated, or inhibited including cell cycle arrest, senescence and telomerase activities, angiogenesis, and migration of dysfunctional cells promoting healthier cellular environments.
Blood Vessels and Kidney Health
Animal studies show that I3C and DIM work within the kidneys and blood vessels as they aid blood pressure hormones renin and angiotensin function and provide antioxidant protection. Results showed decreased oxidative stress and vascular resistance in the kidneys.
Neuroprotection
Berries and cold-water fatty fish are often thought about for brain and cognitive health. Make room for cruciferous veggies and I3C and DIM for your brain food nutrients! Research shows that I3C and DIM exhibit neuroprotective effects as they mimic brain-derived neuroptrophic factor (BDNF) which is essential for brain anti-aging, resiliency, mood, and cognitive health.
I3C and DIM furthermore provide antioxidant protection against oxidative stress induced apoptosis in hippocampal (memory center) nerve cells. They help protect nerve cells, microglial cells, and synapses against free radicals (ROS) and other pro-inflammatory oxidative stress compounds, lipid peroxidation, etc. while supporting neuroplasticity, BDNF, and neurotransmitters like acetylcholine.
Additional research shows that DIM may inhibit microglial cell activation induced by LPS-toxin exposures. Microglial cells are the neuro-immune cells in the brain that manage housekeeping chores.
I3C shows another remarkable feature as it increases the activity of the neprilysin, an enzyme that catabolizes beta-amyloid. Animal studies demonstrated that this provides positive support for motor function, coordination, learning and memory.
Another recently identified benefit shows that DIM may help mitigate the effects of sleep deprivation on cognitive function by supporting liver-brain detoxification pathways. DIM helps remove metabolic waste in the brain like TMAO that interferes with synapse activity.
Gut Microbiome and Tight Junctions
The benefits of cruciferous vegetables also affect the gut microbiome and lining. I3C enhances several strains of healthy gut microbiota while inhibiting other non-beneficial strains. It also supports the activity of occludin and zonulin tight junction proteins which are involved with maintaining healthy intestinal barrier activity.
Food Sources and Cooking
I3C is found in broccoli, Brussels sprouts, cabbage, cauliflower, mustard greens, radish, rutabaga, turnip and other cruciferous vegetables. The amount of their bioactive compounds depends on many factors in agricultural production as well as food preparation and cooking methods. Thorough chewing and adequate stomach acid production are also required for the activation of I3C into DIM. A healthy average diet containing these foods provides an estimated 2 to 24 mg of DIM per day.
Cooking cruciferous vegetables with high heat causes I3C and other essential phytonutrients to be released out of the food. Whether boiled on the stove or heated in the microwave, there is a significant loss of these bioactive compounds leaching into the water. Steam cooking is considered the best as it results in the lowest overall loss of I3C. Higher heat intensity and longer cooking times reduce the content of I3C, whereas fresh, frozen, and fermented cruciferous vegetables generally have higher content.
To benefit from optimal concentrations of I3C and DIM, daily, high consumption of these cruciferous vegetables is preferred. This is not always practical or possible, making supplemental support a great resource to obtain these powerhouse nutrients with consistent, concentrated doses for the greatest superfood properties.
Supplement Resources
I3C + DIM provides a clinically relevant dose of 300 mg I3C and 100 mg of DIM per capsule. Dosage is 1-2 capsules per day for men or women.
Female Plus is a nutraceutical blend of nutrients for women’s hormonal health and detoxification. Each capsule provides 100 mg of I3C and 50 mg DIM along with sulforaphane glucosinolate and calcium d-glucarate for healthy estrogen metabolism and detoxification. It also contains bioactive vitamin B6, myoinositol, chaste tree extract for menstrual cycle regulation and comfort and supports ovarian and breast health.
Unfortunately, the occasional bite of broccoli smothered in cheese or cauliflower crust pizza are not high sources of I3C which leaves very little, if any, to convert into DIM. Many individuals restrict the intake of cruciferous veggies for various reasons, yet these superfoods are some of the most sought-after compounds in research because of their health benefits. Optimize your intake of these bioactive phytonutrients daily if you are truly serious about managing your health.
Additional Resources
I3C and DIM – Benefits Beyond Detoxification
Menstrual Cycle Wellness: Key Vitamins and Antioxidants
Menstrual Cycle Wellness: Key Minerals and Protein
Discover Factors that Affect Male Fertility
Precocious Puberty – A Growing Dilemma for Today’s Children
Are Toxins Sabotaging Your Weight Loss?
Best Nutrients for Detoxification Support
Environmental Toxins Affect Your Thyroid and Health
