Indole-3-Carbinol for Bodybuilding, Athletes and Muscle Growth

The effect of supplementing with indole-3-carbinol for bodybuilding are said to include improved testosterone levels, increased muscle growth and supporting fat loss.

This supplement exhibits hormone balancing effects and may inhibit some of the conversion of testosterone into estrogen.

While there have been no clinical research studies examining the effects of I3C for bodybuilding, some of the characteristics of the supplement may support athletic performance.

Indole-3-carbinol is often referred to simply as I3C. Researchers are primarily interested in I3C because of anti-cancer effects. In preliminary studies, I3C has been observed to exhibit antioxidant, anti-inflammatory and anticancer properties.

It has also been observed to affect the metabolism of estrogen, which may help balance hormone levels and encourage improved testosterone availability.

Despite the lack of clinical evidence, indole-3-carbinol has been a preferred supplement for bodybuilders. Advocates claim it helps burn fat stores and increase lean muscle.

I3C continues to gain popularity among athletes, and others who are searching for well-tolerated nutrients to improve their overall health levels.

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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Sources of Indole-3-Carbinol

I3C is naturally produced when a plant chemical called glucobrassicin is broken down during the digestive process, beginning in the mouth with mastication (chewing).

Glucobrassicin is found in cruciferous vegetables, which are also known as crucifers.

Crucifers include a variety of plants from the Brassica botanical genus.

Some of these vegetables include broccoli, cauliflower, kale, Brussels sprouts, watercress, cabbage and bok choy.

An enzyme is released when cruciferous vegetables are chewed. This enzyme acts on glucobrassicin and other glucosinolates to form indole-3-carbinol.

Then, other acids and enzymes in the stomach further convert I3C into an anti-cancer agent called diindolylmethane (DIM).

In addition to exhibiting anti-cancer effects, DIM is also hypothesized to support the cardiovascular system, protect the liver and help modulate hormone levels.

Increasing your intake of cruciferous vegetables may help increase your levels of indole-3-carbinol. On average, individuals consume between 20 and 120 mg of I3C through their diet. Supplemental I3C is synthetically derived.

Indole-3-Carbinol for Bodybuilding

Preliminary clinical data suggests that indole-3-carbinol may help modulate estrogen levels by increasing estrogen metabolism. This effect may support a number of health benefits, which include working against estrogen-sensitive cancer and other hormone-sensitive conditions.

Indole-3-carbinol is also used for bodybuilding because it is believed to inhibit the effects of aromatase. Aromatase is an enzyme that converts available testosterone into estrogen.

Bodybuilders often want to maintain high levels of testosterone and choose to supplement with aromatase inhibitors to prevent testosterone from being converted to estrogen. This is especially true for individuals taking testosterone-boosting supplements or drugs.

Additional Benefits for Bodybuilders

Increasing indole-3-carbinol intake may also induce vasodilation, which may support improved circulation.

During vasodilation, the heart muscle and blood vessels expand, allowing for a more efficient flow of blood throughout the body.

Improved blood flow can deliver more oxygen to muscles during a workout and can speed post-workout recovery times by supporting muscle growth and repair.

This is a similar mechanism of action as Nitric Oxide boosters commonly used by bodybuilders and athletes.

I3C may also improve overall lipid profiles, which supports cardiovascular health. By decreasing bad (LDL) and increasing good (HDL) cholesterol levels, I3C may help reduce the risk of developing conditions like atherosclerosis. However, there is no evidence that I3C helps reduce cholesterol levels in humans.

Using indole-3-carbinol for bodybuilding may also help to lower serum triglycerides, which may help decrease the fat stores contained in the body’s fat cells or adipocytes. These characteristics of I3C are what lead many to describe the supplement as cardioprotective.

Indole-3-Carbinol Doses

The average diet may include up to 120 mg of I3C daily, naturally derived from foods. Natural Medicines rates I3C doses of up to 120 mg per day as likely safe. Additionally, daily doses up to 200 mg per day are rated possibly safe for periods of up to 15 months.

Doses between 200 mg and 400 mg per day have been used for up to three months. Reported side effects include skin rashes and increases in the liver enzyme cytochrome P450.

Daily doses exceeding 400 mg daily may cause the user to experience tremors and other serious side effects.

It is important to discuss using indole-3-carbinol for bodybuilding with your doctor before beginning a supplement program.

Although I3C is generally well tolerated, the supplement may impact liver enzyme levels and interact with prescription and over-the-counter medications.

I3C affects liver enzymes, and this subsequently affects the way that the liver processes certain medicinal substances. If you take any prescription medications, or use herbal supplements, then you should find out about any possible adverse interactions.

Do not use indole-3-carbinol for bodybuilding, or for any other purposes, if you are scheduled for a surgery in the next three weeks. Also, I3C is not recommended for pregnant or nursing women because there is not enough evidence to verify its safety for this group.

Also, do not use indole-3-carbinol if you have been diagnosed with an estrogen-sensitive disease or condition.

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