Indole-3-Carbinol Foods – Increasing your Dietary Intake

Increasing your intake of foods high in indole-3-carbinol (I3C) may reduce risk factors for certain cancers and improve hormone balance.

Indole-3-carbinol is a phytonutrient (plant nutrient) derived from a number of cruciferous vegetables.

Diets rich in cruciferous vegetables have long been associated with overall good health and a decreased risk of developing cancer. Crucifers are known to contain glucosinolates, including glucobrassicin, which is the precursor of I3C.

Indole-3-carbinol foods include vegetables in the Brassica family, such as watercress, kale, spinach, broccoli, cauliflower, chard and Brussels sprouts.

According to research studies, the average diet yields between 20 – 120mg of I3C per day. This dosage level is not associated with side effects, but it may be too low to achieve therapeutic benefits.

In addition to I3C, cruciferous vegetables also contain other phytonutrients that can help support overall good health, including water, fiber, vitamins, minerals, flavonoids, peptides and polysaccharides.

While getting more I3C from food sources can help to promote overall health, supplementation may be necessary to obtain specific benefits.

I3C (Indole-3-Carbinol)

Hormone Supplement

Hormone Balance

Weight Loss

Liver Health

How It Works:

• Supports healthy estrogen metabolism
• Improve hormone balance & fat burning
• Promotes liver detoxification

Dosage:

Between 200 - 400 mg per day

Safety:

Rated Possibly Safe

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I3C in the Diet

Consumption of indole-3-carbinol foods may help support good health.

Cruciferous vegetables are known to be healthy, well-tolerated foodstuffs.

Routinely including them as part of a balanced diet may support improved I3C levels.

When this compound is digested, it is converted into another compound known as Diindolylmethane (DIM).

This conversion takes place when I3C comes into contact with acids in the mouth and stomach. Some users will take DIM directly, instead of using I3C, as this supplement does not need to be converted first before it becomes active in the body.

I3C is commonly sold as a dietary supplement and taken orally for a number of indications. Natural Medicines notes that I3C is used for:

• Breast, colon, prostate, cervical and other types of cancer;
• Fibromyalgia;
• Recurrent respiratory papillomatosis;
• Systemic lupus erythematosus;
• Cervical dysplasia;
• Hormonal imbalances.

Research continues to determine the efficacy of I3C in the treatment of these conditions. It is not currently approved by the FDA to prevent, cure or treat these other any other medical conditions.

Current research into I3C is being funded by the National Cancer Institute and National Institutes of Health in the United States.

Indole-3-Carbinol Food Sources

How much I3C is found in food? Within food sources, I3C exists in the form of glucobrassicin. Glucobrassicin makes up about 10 percent of the total glucosinolates found in cruciferous vegetables.

The following are the amounts of total glucosinolates found in common crucifers per half-cup serving.

• Garden cress: 97.5 mg
• Mustard greens: 78.4 mg
• Brussels sprouts: 88 mg
• Kale: 33.5 mg
• Turnips: 59 mg
• Broccoli: 27 mg
• Bok choy: 17.5 mg
• Cauliflower: 20 mg
• Savoy cabbage: 36 mg

If you are consuming these vegetables to increase your intake of I3C, it is best to consume them raw and not cooked. The concentration of glucosinolates found in crucifers may be altered by cooking and processing these vegetables.

Glucosinolates like glucobrassicin are water soluble. This means the beneficial phytonutrients contained in these vegetables may be partially dissolved when they are cooked in water.

Crucifers cooked using a gentle boil were observed to have between 18 – 59 percent fewer glucosinolates compared to raw vegetables. Steaming, baking and other cooking methods that use less water may help maintain the nutrient levels in cooked cruciferous vegetables.

Indole-3-Carbinol Supplementation

Some opt to supplement with I3C to increase their daily intake levels.

Natural Medicines rates doses between 120 mg and 200 mg as possibly safe for periods of up to 15 months.

Natural Medicines has also identified doses between 200 mg and 400 mg a day as possibly safe for periods of up to three months. The only side effects reported at these doses are skin rashes and slight increases in liver enzymes.

At doses over 400 mg daily, I3C supplementation may lead to more serious side effects. In some cases, nausea, vomiting, disequilibrium and tremors have been noted.

Be sure to speak with your doctor before beginning any I3C supplement program to determine the best dosage for your needs.

Indole-3-Carbinol Drug Interactions

Indole-3-carbinol foods may interact with medications that are broken down by the liver. In particular, pharmaceutical agents metabolized by CYP1A2 liver enzymes may be affected by I3C.

The liver may process these agents too quickly and cause them to exhibit either stronger or weaker therapeutic effects and/or side effects.

Also, I3C supplementation has been observed to cause small increases in CYP3A4 activities, which may increase the risk of serious drug interactions. It is estimated that roughly 50 percent of all therapeutic agents are metabolized (to some degree) by CYP3A4 enzymes.

Conclusion

Consult with your doctor if you are thinking about increasing your intake of indole-3-carbinol foods, or if you are considering I3C supplementation at home.

Be sure to seek medical advice before combining I3C supplements with prescription medications. Also, be aware of the potential for negative interactions with certain herbal agents.

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