Broccoli has long been the poster child for healthy eating—but it turns out it might have a few “superpowers” you haven’t heard about yet.
When you eat broccoli, your body creates a natural compound called diindolylmethane (DIM). Scientists are studying DIM for its potential to:
Help keep your teeth cleaner by reducing plaque buildup
Support healthy hormone balance
Offer protection for breast and prostate health
While the research is still developing, the results so far are exciting and add another reason to pile more greens on your plate.
DIM is made in your body when you eat cruciferous vegetables—that includes broccoli, Brussels sprouts, cabbage, and bok choy. Here’s the short version:
These veggies contain a compound called glucobrassicin.
During digestion, glucobrassicin turns into indole-3-carbinol (I3C).
In your stomach, I3C transforms into DIM, which is absorbed into your bloodstream.
That’s when DIM can start doing its thing.
Plaque is more than just a nuisance—it’s a sticky film of bacteria that can lead to cavities and gum disease. The bad news? Some bacteria form a shield-like layer (biofilm) that makes them hard to remove.
The good news? Studies suggest DIM can help break down these biofilms—reducing plaque by up to 90% in some cases. That means fewer bacteria clinging to your teeth and potentially less damage over time.
One of DIM’s best-known benefits is how it helps your body process estrogen. It encourages the production of “good” estrogen metabolites while reducing the “not-so-good” ones.
Research has linked this effect to benefits for breast health and hormone-related conditions. In some studies, DIM supplements improved estrogen balance and boosted levels of hormone-binding proteins, which help keep hormones in check.
DIM has also been studied for:
Breast health: In one year-long study, women who took DIM daily had lower breast tissue density, which is linked to a reduced risk of breast cancer.
Prostate health: Early research suggests DIM may slow prostate cancer progression and help stabilize PSA levels.
You’ll find DIM precursors in cruciferous vegetables such as:
Broccoli (especially broccoli sprouts)
Brussels sprouts
Bok choy
Cabbage
Fun fact: cooking these veggies can actually make DIM more available to your body—up to six times more than eating them raw.
If you’re aiming for a specific health goal, getting enough DIM from food alone can be tricky. That’s where supplements come in. Many people take 100–150 mg daily, though doses vary depending on the purpose.
A few notes:
Always check with your doctor before starting supplements, especially if you have hormone-sensitive conditions.
Possible side effects include darker urine, digestive changes, headaches, or nausea.
Long-term safety studies are still limited.
Broccoli and its cruciferous cousins offer more than just fiber and vitamins—they help your body create a compound that could benefit your teeth, hormones, and possibly even long-term health.
Whether you get it through your diet or consider a supplement (with your doctor’s okay), DIM is another reason to say “yes” to that extra serving of greens.
Disclaimer: This blog post is for informational purposes only and is not a substitute for professional medical advice. Always consult with your healthcare provider about your specific health needs.