Seed cycling involves consuming certain seeds during the follicular and luteal phases of the menstrual cycle to support the body's natural hormone fluctuations. Seed cycling is a natural and increasingly popular approach to supporting balanced reproductive hormones. Seed cycling is done by consuming certain seeds during various specific phases of the menstrual cycle. This article explains how seed cycling works and provides tips on how to effectively seed cycle. Understanding the Menstrual Cycle To understand seed cycling, we must first understand the menstrual cycle. The menstrual cycle happens during a woman's reproductive life and involves a series of hormonal and structural changes in the female reproductive system. The menstrual cycle regulates the production and the release of eggs as well as the periodic release of the hormones estrogen and progesterone. The menstrual cycle can be divided into two main phases, the follicular phase and the luteal phase, each lasting about two weeks (1). Follicular Phase (Days 1-14): The follicular phase starts on the first day of menstruation, when the lining of the uterus (endometrium) sheds, leading to menstrual bleeding. This phase lasts until ovulation, which typically occurs around day 14. During this time, the hormone estrogen rises, helping to rebuild and thicken the uterine lining. The pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles, each containing an immature egg. One of these eggs will mature and be released during ovulation (1). Luteal Phase (Days 15-28): The luteal phase begins after ovulation and lasts until the start of the next menstruation. During this phase, the hormone progesterone rises, preparing the uterus for a potential pregnancy. If the egg is not fertilized, progesterone levels drop, leading to the shedding of the uterine lining and the start of a new menstrual cycle (1). How Seed Cycling Works Seed cycling involves consuming specific seeds during the follicular and luteal phases to support the body's natural hormone fluctuations. When seed cycling, most people consume 1-2 tablespoons of ground seeds daily — flax seeds and pumpkin seeds during their follicular phase, and sunflower and sesame seeds during their luteal phase. Seeds can be incorporated into your diet by adding them to your preferred meals and snacks. Seed Cycling Phase One: Follicular Phase (Days 1-14) During the follicular phase, the focus of seed cycling is to support balanced estrogen production. Flax seeds and pumpkin seeds are ideal for this phase due to their nutritional properties. Flax Seeds: Flax seeds are small but mighty when it comes to nutritional content. They are rich in lignans (2), which are compounds that help balance estrogen levels (3,4). Lignans have a dual action: they can bind to excess estrogen in the body, helping to eliminate it, and they can also have a mild estrogenic effect, supporting the body's natural estrogen production (3,4). Additionally, flax seeds are an excellent source of omega-3 fatty acids, which support a healthy inflammatory response and promote overall health (5). Omega 3 fatty acids are essential for our wellbeing! To learn more about them, read: Omega Fatty Acids: Nutritional Sources & Health Benefits Explained Pumpkin Seeds: Pumpkin seeds are nutritional powerhouses. They are rich in zinc (6), a nutrient that aids in the formation of the corpus luteum (7). The corpus luteum produces progesterone after ovulation (8). In addition to zinc, pumpkin seeds are high in magnesium (9), which supports many bodily functions as well as a balanced mood (9). To learn more about zinc, read: Benefits of Zinc for Kids (And Grown-Ups) See Product Seed Cycling Phase Two: Luteal Phase (Days 15-28) During the luteal phase, the focus shifts to supporting progesterone production and balancing estrogen levels. Sunflower seeds and sesame seeds are recommended for this phase. Sunflower Seeds: Sunflower seeds are nutrient-dense and provide a variety of health benefits. They are high in vitamin E (10), which plays a role in balancing hormones by supporting progesterone production (11). Selenium, another key nutrient in sunflower seeds (10), is supportive of healthy liver function and as such may support the effective detoxification of excess estrogen (12). Sunflower seeds are also a good source of magnesium (10), which may help reduce occasional symptoms of PMS, such as menstrual cramps and mood swings (13). Sesame Seeds: Sesame seeds, like flax seeds, are rich in lignans (14). Lignans may help modulate estrogen levels (14). Sesame seeds also provide zinc (15), supporting overall hormone production and balance (16). See Product How Do I Schedule Seed Cycling If I Have Irregular or Missing Periods? If you have an irregular or missing period, you can align seed cycling with the lunar phases, rather than your menstrual phases (which may be hard to identify) until your period regains regularity. New Moon to Full Moon (Days 1-14): Consume 1-2 tablespoons of ground pumpkin and flax seeds daily. Full Moon to New Moon (Days 15-28): Consume 1-2 tablespoons of ground sunflower and sesame seeds daily. Struggling with PMS? You may like this article: Vitamin D Deficiency & Premenstrual Symptoms Benefits of Seed Cycling Seed cycling offers several potential benefits. It is important to note that while many of the individual components of the seeds used in seed cycling have been studied individually, the direct scientific evidence of the effectiveness of seed cycling as a hormone regulating protocol is still limited. Hormone Balance: The primary benefit of seed cycling is its potential to balance hormone levels (17). By providing the body with specific nutrients and compounds that support hormone production and regulation, seed cycling is thought to potentially help alleviate symptoms of hormonal imbalances (17). Nutrient Rich: Seeds are packed with essential nutrients, including healthy fats, protein, fiber, vitamins, and minerals (18). These nutrients support overall health and wellbeing, making seed cycling a nutritious addition to your diet (18). Detoxification: Seeds contain plenty of fiber, which supports elimination. Sunflower seeds, in particular, contain selenium, which supports liver function and a healthy liver may be better able to detoxify excess estrogen from the body (12). Is Seed Cycling Safe? Seed cycling is generally considered safe for most people, including those who are nursing or have hormone sensitive conditions. This is because the amount of seeds consumed is considered to be in line with amounts that might be eaten as part of a healthy diet. However, it is always advisable to consult with a healthcare provider before making significant changes to your diet or if you have any specific health concerns. Are you hoping to conceive soon? You may be interested in this article: Preconception Supplements For A Healthy Pregnancy Practical Tips for Seed Cycling The following tips can help you be successful at seed cycling: 1. Grind your seeds: Grinding seeds helps your body digest them more effectively and absorb their nutrients (19). Use a coffee or spice grinder to grind flax and sesame seeds. Ground seeds should be stored in the refrigerator or freezer to prevent oxidation and maintain freshness. 2. Incorporate seeds into your existing diet: Add ground seeds to smoothies, yogurt, oatmeal, chia pudding, salads, soups, and even homemade granola or energy bars. Think of them as nutritious sprinkles that can enhance your existing meals. 3. Consistency is key: Seed cycling requires consistency to see potential benefits. It may take at least three months of daily use to notice changes. I recommend keeping a journal to track your symptoms and your menstrual cycle. This will help you monitor progress and stay motivated. If symptoms persist, this journal is also helpful for your healthcare provider. Summary Seed cycling is a gentle, natural method to support healthy hormone balance. By incorporating specific seeds into your diet during the different phases of your menstrual cycle, you can harness the nutritional benefits of these seeds to promote overall wellbeing. Seed cycling is usually done by consuming 1-2 tablespoons of ground flax and pumpkin seeds daily during the follicular phase, and 1-2 tablespoons of ground sunflower and sesame seeds daily during the luteal phase. The general safety, simplicity, and potential benefits of consuming these seeds make seed cycling a worthwhile practice for many women. PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product See Product SHOP & EARN REWARDS. JOIN TODAY! References: Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. [Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK500020/ Musazadeh, V., Nazari, A., Natami, M., Hajhashemy, Z., Kazemi, K. S., Torabi, F., Moridpour, A. H., Vajdi, M., & Askari, G. (2023). The effect of flaxseed supplementation on sex hormone profile in adults: a systematic review and meta-analysis. Frontiers in nutrition, 10, 1222584. https://doi.org/10.3389/fnut.2023.1222584 Musazadeh, V., Nazari, A., Natami, M., Hajhashemy, Z., Kazemi, K. S., Torabi, F., Moridpour, A. H., Vajdi, M., & Askari, G. (2023). The effect of flaxseed supplementation on sex hormone profile in adults: a systematic review and meta-analysis. Frontiers in nutrition, 10, 1222584. https://doi.org/10.3389/fnut.2023.1222584 Chang VC, Cotterchio M, Boucher BA, Jenkins DJA, Mirea L, McCann SE, Thompson LU. Effect of Dietary Flaxseed Intake on Circulating Sex Hormone Levels among Postmenopausal Women: A Randomized Controlled Intervention Trial. Nutr Cancer. 2019;71(3):385-398. doi: 10.1080/01635581.2018.1516789. Epub 2018 Oct 30. PMID: 30375890. Flaxseed oil Information | Mount Sinai - New York. (n.d.). Mount Sinai Health System. https://www.mountsinai.org/health-library/supplement/flaxseed-oil FoodData Central. (n.d.). Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1100603/nutrients Ebisch IM, Thomas CM, Peters WH, Braat DD, Steegers-Theunissen RP. The importance of folate, zinc and antioxidants in the pathogenesis and prevention of subfertility. Hum Reprod Update. 2007 Mar-Apr;13(2):163-74. doi: 10.1093/humupd/dml054. Epub 2006 Nov 11. PMID: 17099205. Kapper, C., Oppelt, P., Ganhör, C., Ayberk Alp Gyunesh, Arbeithuber, B., Stelzl, P., & Rezk-Füreder, M. (2024). Minerals and the Menstrual Cycle: Impacts on Ovulation and Endometrial Health. Nutrients, 16(7), 1008–1008. https://doi.org/10.3390/nu16071008 Seed of the month: Pumpkin seeds. (2020, November 1). Harvard Health. https://www.health.harvard.edu/heart-health/seed-of-the-month-pumpkin-seeds FoodData Central. (n.d.). Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170563/nutrients Mumford, S. L., Browne, R. W., Schliep, K. C., Schmelzer, J., Plowden, T. C., Michels, K. A., Sjaarda, L. A., Zarek, S. M., Perkins, N. J., Messer, L. C., Radin, R. G., Wactawski-Wende, J., & Schisterman, E. F. (2016). Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women. The Journal of nutrition, 146(1), 98–106. https://doi.org/10.3945/jn.115.217620 Reja, M., Makar, M., Visaria, A., Marino, D., & Rustgi, V. (2020). Increased serum selenium levels are associated with reduced risk of advanced liver fibrosis and all-cause mortality in NAFLD patients: National Health and Nutrition Examination Survey (NHANES) III. Annals of Hepatology, 19(6), 635–640. https://doi.org/10.1016/j.aohep.2020.07.006 Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991 Aug;78(2):177-81. PMID: 2067759. Andargie, M., Vinas, M., Rathgeb, A., Möller, E., & Karlovsky, P. (2021). Lignans of Sesame (Sesamum indicum L.): A Comprehensive Review. Molecules (Basel, Switzerland), 26(4), 883. https://doi.org/10.3390/molecules26040883 Wei, P., Zhao, F., Wang, Z., Wang, Q., Chai, X., Hou, G., & Meng, Q. (2022). Sesame (Sesamum indicum L.): A Comprehensive Review of Nutritional Value, Phytochemical Composition, Health Benefits, Development of Food, and Industrial Applications. Nutrients, 14(19), 4079. https://doi.org/10.3390/nu14194079 Nasiadek, M., Stragierowicz, J., Klimczak, M., & Kilanowicz, A. (2020). The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients, 12(8), 2464. https://doi.org/10.3390/nu12082464 What is seed cycling, and does it work? (n.d.). Www.stlukeshealth.org. https://www.stlukeshealth.org/resources/seed-cycling-and-how-it-works Balakrishna, R., Bjørnerud, T., Bemanian, M., Aune, D., & Fadnes, L. T. (2022). Consumption of Nuts and Seeds and Health Outcomes Including Cardiovascular Disease, Diabetes and Metabolic Disease, Cancer, and Mortality: An Umbrella Review. Advances in nutrition (Bethesda, Md.), 13(6), 2136–2148. https://doi.org/10.1093/advances/nmac077 Mayo Clinic. (2019). 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