Side-by-side comparison of mechanisms, dosing, interactions, and stacking potential.
| DIM (Diindolylmethane) | Sulforaphane (Broccoli Seed Extract) | |
|---|---|---|
| Category | Supplements | Supplements |
| Standard Dose | 100-200mg DIM daily | 10-30mg sulforaphane daily (equivalent to ~100-200mg broccoli seed extract standardized to glucoraphanin + myrosinase) |
| Timing | With meals (fat enhances absorption). Consistent daily dosing for estrogen metabolism modulation. | On empty stomach or with light meal. Myrosinase enzyme required for conversion from glucoraphanin — ensure supplement contains it or add mustard seed powder. |
| Cycle Duration | ongoing or cycle 8-12 weeks on, 4 weeks off | ongoing |
| Evidence Level | moderate_human | strong_human |
DIM is formed from indole-3-carbinol (I3C, from cruciferous vegetables) via acid condensation in the stomach. It modulates estrogen metabolism by promoting the 2-hydroxylation pathway (producing 2-hydroxyestrone, considered 'protective' estrogen) over the 16alpha-hydroxylation pathway (producing 16alpha-hydroxyestrone, considered proliferative) and the 4-hydroxylation pathway (producing 4-hydroxyestrone, genotoxic). DIM binds the aryl hydrocarbon receptor (AhR), inducing Phase I (CYP1A1, CYP1A2) and Phase II enzymes that facilitate estrogen detoxification. It also inhibits aromatase and has anti-androgen receptor effects (competitive binding).
100-200mg DIM daily
With meals (fat enhances absorption). Consistent daily dosing for estrogen metabolism modulation.
ongoing or cycle 8-12 weeks on, 4 weeks off
Sulforaphane is the most potent natural activator of the Nrf2-ARE (antioxidant response element) pathway. It modifies Keap1 cysteine residues, releasing Nrf2 to translocate to the nucleus and upregulate >200 cytoprotective genes including NQO1, glutathione S-transferases, heme oxygenase-1, and UDP-glucuronosyltransferases (Phase II detox enzymes). It also inhibits HDAC activity (epigenetic modification), induces Phase II/III xenobiotic metabolism, and suppresses NF-kB inflammatory signaling.
10-30mg sulforaphane daily (equivalent to ~100-200mg broccoli seed extract standardized to glucoraphanin + myrosinase)
On empty stomach or with light meal. Myrosinase enzyme required for conversion from glucoraphanin — ensure supplement contains it or add mustard seed powder.
ongoing
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