High Demand
Broccoli—The Favorite Vegetable in Bodybuilding—But Why?—Part 2
10 Min
In Part 1 of my BLOG, I looked into the nutrients in broccoli and discovered that it’s really worth including broccoli in your diet to get a wide variety of micronutrients.
Broccoli—The Bodybuilding Community’s Favorite Vegetable—But Why?—Part 1
Broccoli also contains substances with anticarcinogenic potential, which help protect against the development of certain types of cancer.
In Part 2, I’d like to highlight one of these substances, which is also available in supplement form. I’m talking about DIM. I’d also like to briefly discuss the use of broccoli in bodybuilding and address the myth that broccoli increases testosterone levels.
DIM Supplementation
What we obtain in its natural form from cruciferous vegetables such as broccoli or other types of cabbage can also be administered as a supplement. I’m referring to indole-3-carbinol (I3C), which is found in these plants. It is converted in the stomach to 3,3-diindolylmethane, where it performs exceptionally well. In the following text, I’d like to explain exactly how DIM supplementation is used and what benefits you can expect from it.
Estrogen Balance
Not all estrogens are the same. Our bodies contain several variants—so-called metabolites—with different properties and effects. Normally, there is a balance among these metabolites. However, this balance can be disrupted by various factors, such as diet, the environment, certain medications, etc.
It is important to distinguish between the group of “bad” estrogens, such as 16-hydroxyestrone, and the group of “good” estrogens, such as 2-hydroxyestrone and 2-methoxyestrone. The “good” estrogens prevent oxidation and DNA damage, which could lead to the development of cancer. Unfortunately, over the course of a lifetime, there tends to be an excess of the “bad” estrogens.
When it comes to estrogen, it is important to distinguish between its various metabolites and their properties!
DIM and Estrogen Balance
DIM is the most active substance resulting from the consumption of cruciferous vegetables and the glucosinolates they contain. A change in estrogen metabolism can have positive effects in both women and men.
As early as 1987, studies demonstrated that DIM is non-toxic. Its anticarcinogenic potential was also identified at that time. Back then, the effect was attributed to the inhibition of estrogen receptor activity. Furthermore, it was found that DIM accelerates the process of apoptosis (programmed cell death) in damaged cells.
It was also found that DIM is capable of slowing both cell division and tumor growth.
DIM led to increases in the production of 2-hydroxyestrone of up to 75%, accompanied by a decrease in 16-hydroxyestrone. This shift correlates with increased protection against breast cancer and uterine cancer in women, as well as prostate cancer in men.
Another benefit of DIM is that the positive effects of estrogen on the central nervous system and the musculoskeletal system are preserved, as the beneficial forms of estrogen remain active or even increase their activity.
Interesting fact:
Obesity and a deficiency in omega-3 fatty acids are also risk factors for breast cancer. They go hand in hand with low concentrations of “good” estrogens. DIM increases the proportion of “good” estrogens and reduces the proportion of “bad” estrogens.
DIM Properties
DIM is actually the already converted form of I3C, which we consume through foods such as broccoli. The conversion of I3C to DIM takes place in the stomach and requires stomach acid or an acidic environment.
DIM itself can be absorbed, but some supplements include a delivery matrix to further enhance absorption. DIM itself has no androgenic potential.
Interesting fact:
DIM is effective only when taken orally.
DIM and Menopause
Before Menopause
Before the onset of menopause, progesterone levels decrease during the luteal phase of the female cycle, leading to a hormonal imbalance that often contributes to premenstrual mood swings. DIM can be helpful in this regard because it stimulates progesterone production in the lower abdomen via beneficial estrogen metabolites.
DIM can help alleviate premenstrual mood swings and breast tenderness.
Menopause and Hormone Replacement Therapy
About 20–30% of postmenopausal women take exogenous estrogens to protect themselves from the consequences of estrogen deficiency. Other women prefer to take DHEA, a precursor to estrogen. A large proportion of postmenopausal women refrain from taking hormones—despite possible symptoms—out of fear of an increased risk of breast cancer.
Taking female androgens during menopause is a double-edged sword. On the one hand, there is the fear of an increased risk of breast cancer; on the other hand, estrogen deficiency is also associated with a number of disadvantages. These include an increased risk of osteoporosis, memory decline, a higher risk of Alzheimer’s disease, and an increased risk of cardiovascular disease. Estrogen deficiency also leads to more frequent cases of vaginal dryness or dry skin.
As we have already read, taking DIM helps balance estrogen metabolites and can thus, even in combination with hormone replacement therapy, reduce the risk of developing certain types of cancer, such as breast or cervical cancer.
Interesting fact:
DIM and alcohol (approx. 5 g/day) can further reduce the risk of cancer. There is a synergistic effect.
Conclusion:
DIM can reduce the cancer risk associated with hormone replacement therapy.
DIM and Men
Prostate and Testosterone
Men also experience something akin to “menopause,” as they too undergo an age-related decline in testosterone levels over the years. In addition, there is an increased production of so-called sex hormone-binding proteins, leading to a further decrease in free testosterone. Free testosterone is actually needed by the prostate to produce prostate secretions. Similar to how the thyroid gland enlarges when there is an iodine deficiency, the prostate enlarges when there is a testosterone deficiency (prostatic hypertrophy).
DIM contains mediators that ensure that, in the event of a deficiency in the gland, testosterone reaches the prostate again in its free form, thereby leading to a reduction in hypertrophy.
The Prostate and Estrogen
As men age, the risk of estradiol (active estrogen) accumulating in the prostate also increases. This triggers a rise in an antigen called PSA (prostate-specific antigen), which also leads to prostate hypertrophy.
DIM is able to inhibit the increase in this antigen by promoting the production of “good” estrogen and reducing “bad” estrogen, thereby also counteracting prostate hypertrophy.
DIM counteracts prostate hypertrophy!
Atherosclerosis
In men, an anti-atherosclerotic effect was also observed in connection with higher levels of 2-methoxy estradiol, as this estrogen metabolite possesses strong antioxidant properties and also influences lipoprotein status (cholesterol, etc.).
DHEA supplementation in men with testosterone deficiency—which is often not administered due to concerns about excessive estrogen levels—could be carried out more safely with DIM.
DIM can reduce prostate growth as well as the risk of atherosclerosis in men.
DIM and Environmental Estrogens
High consumption of animal fats, a high intake of foods with elevated phytoestrogen content, or—"believe it or not" – high intake of omega-6 fatty acids—can cause the estrogen balance to shift toward “bad” estrogens (16-hydroxy metabolites), thereby increasing the risk of cancer in both women and men. A simultaneous high intake of omega-3 fatty acids and/or DIM can resolve these issues by increasing levels of 2-hydroxy estrogens and improving the ratio of omega-3 to omega-6 fatty acids.
DIM and omega-3 fatty acids counteract a diet-related estrogen imbalance.
DIM and the Immune System
Ultimately, DIM also exhibits immune-stimulating effects and can thus help the body combat viruses and bacteria more quickly. In one study, there was an increase in IL-6, IL-12, interferon-gamma, and the granulocyte colony-stimulating factor (G-CSF). The number of white blood cells increases with DIM administration.
DIM boosts the immune system.
DIM and Dosage
Recommended intake guidelines for DIM, including a delivery matrix, specify a dose of 0.5 mg per kilogram of body weight per day.
DIM or Broccoli?
The advantage of DIM supplementation is the targeted intake of a high dose of this substance. DIM can be administered specifically and is already present in its converted form, meaning there is no risk of conversion losses in the stomach due to, for example, a lack of hydrochloric acid.
Broccoli has the advantage of containing not only the precursor to DIM—namely, I3C—but also the other substances described in Part 1, as well as several others not yet described, all of which also possess health-promoting properties.
Conclusion:
DIM is an extremely interesting supplement with significant effects, especially for the groups of people described above! My recommendation is also not to forgo eating cruciferous vegetables such as broccoli.
Broccoli and Exercise
Now that I’ve examined broccoli and its nutrients from a health perspective, I can say from a sports perspective that broccoli is indeed a good choice. Vitamins, minerals, and countless phytochemicals help maintain health and performance. Dietary fiber supports and protects the digestive tract.
Consuming larger quantities will be difficult for athletes who are “hardgainers,” as the calorie density is certainly an issue when it comes to meeting their required caloric intake. On the other hand, broccoli is an excellent food that, during periods of low-calorie intake, helps ensure a supply of micronutrients while also promoting satiety—even if that feeling doesn’t last very long.
Conclusion:
Broccoli is a beneficial food that deserves a place in an athlete’s diet!
Myth – Broccoli Increases Testosterone Levels
The substances found in broccoli have a significant influence on androgen balance; however, many studies even describe broccoli as antiandrogenic.
Its effect on testosterone levels appears to be limited to the fact that broccoli contains mediators that make testosterone freely available again, allowing it to bind to target cells. In other words, the amount of free testosterone may increase with broccoli consumption. However, broccoli’s effect on estrogen levels is far more significant, which is why I would not classify broccoli as a food with a significant impact on testosterone levels—unless there is an excess of SHBG (sex hormone-binding globulin) or other binding proteins, or a deficiency in free testosterone. Such a condition can become more common with age.
Conclusion:
There is some truth to this myth. I would not describe broccoli as a testosterone booster.
Bodybuilding and Estrogen Levels
Over the course of my years as a nutritionist and athlete coach, I’ve seen a wide range of variations in male athletes’ estrogen levels. Some have absolutely no problems with this and can even use high doses of AAS without experiencing the estrogen-related side effects caused by aromatase. Others, on the other hand, have a natural tendency toward a slightly feminine chest shape, retain a lot of extracellular water, and struggle with acne. For this group of people, I definitely see DIM as a potential solution to help alleviate these issues. The existing estrogen is converted more into “good” forms, and as a result, estrogen-related symptoms may also be reduced.
Conclusion:
DIM may help with problems related to high estrogen levels.
The Broccoli Therapy
In closing, I’d like to briefly introduce the so-called broccoli therapy developed by Prof. Ibrahim Adnan Saracoglu. He is a true advocate of broccoli’s health benefits and recommends the targeted consumption of large amounts of broccoli for conditions such as blood in the urine, elevated PSA levels, chronic urinary tract infections, or benign prostatic hyperplasia.
In his view, broccoli has antibiotic properties and strengthens the immune system, meaning it can be used as a substitute for—or, in any case, in addition to—antibiotics for certain conditions. One of the advantages is that, unlike antibiotics, broccoli does not destroy the gut flora.
He recommends consuming at least 250 g of fresh broccoli per day. Coffee, animal fats, spicy foods, and fried foods should be avoided. Daily water intake should be at least 1.5 liters.
An “initial treatment” lasts 21 days. In between, a break from consumption is prescribed to reactivate the body’s own enzymes. After the “initial treatment,” a 7-day treatment is repeated at least every 2 months until the clinical picture improves.
Prof. Saracoglu also claims that his therapy has effects on sexual behavior and may reduce any prostate hypertrophy, which he believes may be related.
Conclusion:
Prof. Saracoglu successfully treats patients with certain medical conditions using broccoli.
Conclusion
Broccoli is a vegetable with a very unique nutritional profile. It is low in calories yet high in micronutrients and dietary fiber. Raw or frozen varieties are preferable in terms of nutritional content.
Of particular interest is its content of phytochemicals with enormous anticarcinogenic potential. Broccoli also supports the immune system. One of the most important compounds in broccoli is called I3C. Once consumed, it is converted into DIM in the body. Along with sulforaphane (another compound in broccoli), DIM influences hormone levels—particularly estrogen levels—and thus the development of certain types of cancer.
For athletes, broccoli is a valuable food that rightfully deserves a top spot in the ranking of vegetables. I wouldn’t go so far as to claim that broccoli has a dramatic effect on testosterone levels.
I hope my remarks have answered all remaining questions about broccoli.
Best regards
, Holger Gugg
www.body-coaches.de
