Seed cycling

Seed cycling is a dietary practice that involves consuming specific seeds during the two primary phases of the menstrual cycle, ^[1] with the aim of supporting hormonal balance. Typically, flaxseeds and pumpkin seeds are consumed during the follicular phase (Days 1–14) to support estrogen production, while sesame seeds and sunflower seeds are consumed during the luteal phase (Days 15–28) to support progesterone levels.

Seed cycling is a commonly promoted natural method to help regulate menstrual cycles, reduce symptoms of hormonal imbalance and support conditions related to hormonal imbalance, such as irregular cycles, premenstrual syndrome (PMS), polycystic ovary syndrome (PCOS), and menstrual irregularities.

Understanding The Menstrual Cycle

The Follicular Phase (Cycle Days 1–14)

The follicular phase begins on the first day of menstruation (day 1) and continues until the start of ovulation (typically around day 14). Notably, the duration of the follicular phase can vary depending on the overall length of the cycle, whereas the luteal phase is generally more stable and lasts 14 days. ^[2] During the follicular phase, follicle-stimulating hormone (FSH) stimulates the maturation of the ovarian follicles. As these follicles develop, estrogen levels rise, aiding in the thickening of the uterine lining. One dominant follicle is selected and continues to mature, producing high levels of estrogen. This triggers a surge in luteinising hormone (LH), which induces ovulation.

The Luteal Phase (Cycle Days 15-28)

The luteal phase begins after ovulation and continues until the start of menstruation. Following the release of an egg, the dominant follicle transforms into a structure called the corpus luteum, which primarily secretes progesterone and smaller amounts of estrogen. Increased levels of progesterone help further thicken the endometrial lining, preparing the uterus for possible implantation of a fertilised egg. ^[3] If fertilisation does not occur, the corpus luteum degenerates after 14 days, leading to a drop in progesterone and estrogen levels. This hormonal withdrawal causes the endometrial lining to break down and shed during menstruation.

During the follicular phase (days 1-14), flaxseed and pumpkin seeds are commonly consumed. Flaxseeds are rich in lignans, which have phytoestrogenic properties that can help modulate estrogen levels during this phase.^[4] They also contain a significant amount of magnesium, Vitamin B1 and omega-3 fatty acids. Pumpkin seeds are high in zinc, selenium, tryptophan, nutrients that are though to support reproductive function and assist the body in preparing for ovulation ^[5]

During the luteal phase (days 15-28), sesame and sunflower seeds are recommended. Sesame seeds contain lignins, zinc, calcium, and vitamin E. Lignans. These nutrients are suggested to support production and estrogen metabolism. Sunflower seeds are high in vitamin E, selenium, and healthy fats, all of which may support progesterone synthesis and contribute to reducing inflammation^[6]

A typical seed cycling routine involves consuming 1-2 tablespoons of each ground up seed daily, according to the cycle phase. ^[7]The cycle typically begins with flaxseed and pumpkin seeds on day 1 of menstruation, continuing through day 14. From day 15 to 28, the seeds are switched to sesame and sunflower. For individuals with amenorrhea or irregular cycles, some practitioners suggest following the lunar cycle as a general guildine- starting flax and pumpkin seeds on the new moon and switching to sesame and sunflower seeds at the full moon.

Advocates suggest that the nutrient profile of these seeds including lignans, omega-3, and other essential whole vitamins and minerals may gently influence the body’s natural hormone production and metabolism, potentially reducing symptoms such as PMS, irregular cycles, acne, and mood swings. Seed cycling is most popular among individuals seeking non-pharmaceutical approaches to menstrual wellness, particularly those experiencing perimenopause, PCOS, or post-birth control symptoms.^[8]

Despite growing anecdotal popularity and its use in integrative health practices, there is limited scientific research specifically validating the efficacy of seed cycling. However, many of the nutrients found in the recommended seeds are known to support overall hormonal function and reproductive health.^[9]

Until recently, the practice of seed cycling - rotating specific seeds during different phases of the menstrual cycle - had not been formally evaluated in peer-reviewed clinical trials. However, this changed with a 2023 randomized clinical study published in Food Science & Nutrition, which assessed the effects of seed cycling on women with polycystic ovary syndrome (PCOS). The trial found that participants who followed a structured seed cycling protocol (consuming flaxseed and pumpkin seeds in the follicular phase, and sesame and sunflower seeds in the luteal phase) over a 12-week period experienced significant improvements in hormonal markers (FSH,LH, and progesterone), ovarian morphology, and body mass index compared to control groups.^[10]

This study represents the first published clinical evidence supporting the potential effectiveness of seed cycling as a combined and timed nutritional intervention. While further research is still needed to replicate and expand on these findings across broader populations, the study challenges the previous notion that seed cycling lacked peer-reviewed clinical validation.

Additional research continues to explore the individual benefits of nutrients found in these seeds - such as lignans, omega-3 fatty acids, zinc, vitamin E, and selenium - on reproductive and hormonal health. These components have been associated with reduced PMS symptoms, improved ovulation, and hormone modulation. The emerging evidence base suggests that seed cycling may offer a promising complementary strategy for menstrual and hormonal balance.^[11]

Seed cycling has become popularized through social media, wellness influencers, and small health brands. Commercial products have emerged to simplify the practice. One example is Seed Cycle Blend, they offer a wholefood-based seed cycling supplement that aligns with the traditional rotation method. Their product is doctor endorsed and is marketed as hormone-supporting food supplements. Seed Cycle Blend have also designed the world's first seed cycling app to guide users through the timing of seed rotation and cycle tracking^[12]

Another example is Luna Flow, a Europe-based wellness brand that provides organic, ready-to-use seed cycling mixes to support hormonal health.

Seed cycling has received mixed reactions. Media outlets such as The Telegraph, The Cut, and Good Housekeeping have expressed skepticism, questioning its scientific basis and calling it a wellness "obsession." Some health professionals acknowledge that the nutrients in seeds may support hormone regulation but caution that evidence is limited and outcomes can vary. Despite this, seed cycling has grown in popularity, particularly within integrative health circles. Brands like Seed Cycle Blend have helped commercialize the practice, and a 2023 clinical trial has added early evidence supporting its potential benefits for hormonal health.^[10]

• Polycystic ovary syndrome – a common cause of irregular menstrual cycles
• Functional foods
• Dietary supplements
• Integrative medicine