Dealing with acne, mood swings, weight gain, or crazy periods in your 40s or 50s? Then let’s explore the Best DIM Supplements for estrogen balance and relief!

Best DIM Supplements for Estrogen Balance in Perimenopause (Doctor Recommended)

If you’ve been dealing with the rollercoaster of perimenopause—like mood swings, heavy periods, hormonal acne, and breast tenderness—you may have come across a supplement called DIM. As a physician and functional medicine practitioner who also specializes in nutrition, I get asked about DIM all the time. In this post, I’ll break down what DIM is, how it can help support estrogen balance during perimenopause, and which DIM supplements I recommend (and actually trust).

*This post contains affiliate links, from which I may earn a small commission at no additional cost to you. I only share products I trust and find effective.  Always discuss any new supplement with your healthcare provider before starting it.

What is DIM?

DIM stands for Diindolylmethane. It’s a compound your body creates when you eat cruciferous vegetables like broccoli, Brussels sprouts, cabbage, and cauliflower. DIM supports healthy estrogen metabolism, helping your body convert estrogen into a healthier version of itself.

In functional medicine, we often use DIM to support the body in processing estrogen more efficiently—especially in cases of estrogen dominance. This imbalance happens when estrogen levels are too high relative to progesterone, which is very common during perimenopause- particularly in the early stages, which can happen as early as your late 30s.

Symptoms of estrogen dominance can include:

• Heavy or irregular periods
• Mood swings or anxiety
• Weight gain (especially around the hips and thighs)
• Breast tenderness
• Hormonal acne
• Fibroids or endometriosis

DIM helps your body shift estrogen metabolism toward the 2-hydroxy pathway (the “good” estrogen pathway) and away from more inflammatory, potentially harmful pathways.

Who Should (and Shouldn’t) Take DIM?

DIM can be incredibly helpful for women in perimenopause, especially those dealing with symptoms of estrogen dominance. However, it’s not for everyone. If you’re experiencing symptoms of low estrogen—like hot flashes, vaginal dryness, or skipped periods—DIM might not be a good fit.

And if you’ve had hormone-sensitive cancers or are on certain medications, always check with your provider before starting DIM. In fact, as I always mention in my blogs and videos, it’s best to talk with your healthcare provider before starting any new supplement or medication that you read about online.

My Top DIM Supplement Picks (Doctor Recommended)

When choosing a DIM supplement, quality really matters. Look for brands that are third-party tested and don’t contain unnecessary fillers or harmful ingredients.  And when you purchase them from big websites like Amazon always be sure the supplier is reputable (you can be sure any of the links here are) or instead purchase from dispensaries like Fullscript.

Here are my top picks:

1. DIM Detox by Pure Encapsulations

This is a comprehensive option that not only includes DIM, but also calcium-D-glucarate, NAC, and other detox support nutrients. It’s great for those who may also need methylation or liver support.  Let’s break down these other key ingredients and how they relate to estrogen dominance in perimenopause.

• Calcium D-Glucarate

  • Not a form of calcium—it’s a natural compound found in fruits and veggies like apples, oranges, and broccoli

  • Supports liver detox pathways, especially estrogen elimination

  • Inhibits beta-glucuronidase, an enzyme that can cause estrogen to be reabsorbed

  • Promotes proper estrogen metabolism and excretion

  • May help reduce symptoms like bloating, mood swings, breast tenderness, and heavy periods

• NAC (N-Acetyl Cysteine)

  • Precursor to glutathione, the body’s master antioxidant and detoxifier

  • Supports phase II liver detoxification—crucial for preparing estrogen for elimination

  • Reduces oxidative stress and inflammation, which can worsen hormone imbalances

  • Supports hormonal balance in cases of PMS, irregular cycles, heavy bleeding, and estrogen dominance

  • Also beneficial for gut health and immune system support

Pure Encapsulations DIM Detox | Supplement Support for Detoxification and Cellular Health* | 60 Capsules

• Liver Support: DIM Detox promotes healthy cell cycle function and hormone metabolism to support the liver's natural detoxification process and cellular health.*
• Healthy Detoxification Support: The glucosinolates in broccoli, including indole-3-carbinol, and sulforaphane, help support healthy detoxification BioResponse DIM provides 25 mg per serving of a highly absorbable form of diindolylmethane, an important metabolite of indole-3-carbinol.*
• Antioxidant Support: Silymarin, alpha lipoic acid and n-acetyl-l-cysteine act to support phase II detoxification enzyme activity in the liver and offer antioxidant support for cellular function.*
• Pure Quality: Our supplements are made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, then carefully manufactured and tested to verify their potency and purity.
• Pure Difference: What makes us different isn't just our process or what goes into our supplements -- what we leave out matters, too. Pure Encapsulations products are free from wheat, eggs, tree nuts & peanuts, gluten, artificial colors, flavors & sweeteners, coatings and shellacs, GMOs, and unnecessary binders, fillers & preservatives.

$55.40

Buy on Amazon

You can also find this and the DIM- Evail  in my supplement dispensary (Fullscript).

2. DIM-Evail by Designs for Health

This is a highly bioavailable DIM product in a softgel form. It’s clean, well-absorbed, and works well at lower doses. Ideal if you want a focused, no-nonsense DIM supplement.

DIM evail contains a bio-enhanced form of DIM which is know to be better absorbed. Standard DIM supplements often have poor bioavailability, so you may not get the full benefit unless the formula is optimized. DIM-Evail™ uses a proprietary delivery system with phosphatidylcholine and vitamin E isomers (tocotrienols) to help shuttle DIM into the bloodstream more efficiently.

This enhanced form may offer the following benefits:

• Supports healthy estrogen metabolism, helping your body convert estrogen into its protective metabolites (like 2-OH estrogen) instead of the potentially problematic ones.

• Promotes hormonal balance—helpful for estrogen dominance symptoms like breast tenderness, irritability, and heavy cycles.

• Protects cells from oxidative stress due to the inclusion of tocotrienols, which are potent antioxidants.

• Requires a lower dose than many standard DIM products because of the improved absorption.

Designs for Health DIM-Evail - 100mg Diindolylmethane Supplement - Enhanced Absorption Technology DIM Supplement - May Support Healthy Estrogen Metabolism - Gluten Free + Non-GMO (60 Softgels)

• Detox & Estrogen Metabolism Support - Contains 100mg per softgel of diindolylmethane (DIM). DIM promotes the production of the more beneficial estrogen metabolites over the potentially toxic estrogen byproducts to support estrogen balance and optimal health.*
• Superior Absorption - Due to its crystalline structure, absorption of DIM supplements is minimal when given orally. For this reason, DIM-Evail has been manufactured utilizing the Designs for Health Evail process for enhanced nutrient absorption and bioavailability.
• Evail Absorption Technology - This process utilizes a proprietary blend of medium-chain tryglyceride (MCT), quillaja extract, and tocotrienols, without the use of potentially harmful surfactants. This product is made without soy, dairy, gluten or GMOs.
• Healthy Inflammatory Response Support - Promotes healthy inflammatory response and healthy estrogen metabolism, thus supporting the body's normal hormone balance mechanisms.*
• Clinically-Trusted Care - DFH is the #1 practitioner supplement brand recommended by functional medicine professionals and the #1 practitioner supplement brand personally trusted by functional medicine professionals.**

$38.99

Buy on Amazon

3. Hormone Harmony by Happy Mammoth

This one combines DIM with adaptogens and other supportive herbs. If you’re dealing with stress, sleep issues, and multiple hormone-related symptoms, this can be a great all-in-one formula.

Hormone Harmony contains many helpful ingredients, which is why it’s so effective for so many women (and so popular). Here’s a breakdown of some of these, but you can also check out my full blog and video on this product.

• Vitamin B6

  • Supports progesterone production

  • Helps balance estrogen levels

  • Aids mood regulation and PMS relief

• Ashwagandha Root Extract

  • Reduces cortisol (stress hormone)

  • Supports adrenal balance

  • Promotes calm and resilience

• Maca Root Extract

  • Naturally supports hormone balance

  • Helps reduce hot flashes and mood swings

  • Boosts energy and libido

• Chaste Tree Berry (Vitex)

  • Promotes hormonal balance

  • Helps regulate cycles

  • Reduces PMS symptoms

• Chamomile Extract

  • Calms the nervous system

  • Supports digestion (important for estrogen detox)

  • May ease anxiety or irritability

• Rhodiola Rosea Extract

  • Enhances stress resilience

  • Supports mood and energy

  • Contributes to overall hormonal harmony

• Fennel Seed Extract

  • Reduces bloating and cramping

  • Supports liver and digestive health

  • Aids in estrogen metabolism

• Wild Yam Root Extract

  • Traditionally used for hormone support

  • May ease menstrual discomfort

  • Supports balance during perimenopause

• Broccoli Sprout Extract

  • Rich in sulforaphane for detox support

  • Enhances liver function

  • Promotes elimination of excess estrogen

• Gymnema Sylvestre Leaf Extract

  • Helps reduce sugar cravings

  • Supports stable blood sugar (key for hormone balance)

• Rosemary Leaf Extract

  • Offers antioxidant protection

  • Supports liver detox pathways

  • Helps clear used hormones like estrogen

You won’t find Happy Mammoth products on Amazon or Fullscript, but you can find them (and get a decent discount) through this link!

How to Take DIM Safely

DIM is fat-soluble, so it’s best taken with food that includes healthy fats. I usually recommend starting at 75–100 mg daily and increasing up to 200 mg if needed and tolerated. Some women benefit from cycling—taking it for 3–4 weeks and then taking a break for a week.

Always talk with your healthcare provider before starting DIM, especially if you’re on hormone therapy or have a complex health history.

Final Thoughts

DIM can be a powerful ally during perimenopause—but like all supplements, it works best when personalized. If you’re not sure whether it’s right for you, consider working with a provider trained in hormone health and functional medicine.  Start slow, at the lowest dose possible, and work your way up, closely monitoring for any adverse symptoms.  If you find you get hot flashes, night sweats, worsening insomnia, or any other adverse effects then it’s best to stop the supplement and discuss these symptoms with your healthcare provider.

And if you want to go deeper into how DIM works and which option might be right for your body, check out my free guide:

DrShelley

Dr. Shelley Meyer is a board-certified family physician and Institute of Functional Medicine-certified functional medicine physician, as well as a Registered Dietitian. She is passionate about helping women navigate the roller coaster of perimenopause and postmenopause.  She has her own Functional Medicine Practice in Denver, Colorado.