Seed Cycling for Hormone Support

Many women suffer from symptoms of hormone imbalance including irregular periods, painful periods, increased mood fluctuations around their period, menstrual headaches or breast tenderness. The oral contraceptive pill is often prescribed to ease these symptoms. Although the pill can certainly be an effective solution, many women would rather try a natural option before resorting to a pharmaceutical. One of my favorite go-to interventions for menstrual cycle regulation is seed cycling. Seed cycling is a gentle, food-based technique that helps support the natural fluctuation of hormones that occur during the monthly menstrual cycle.

Seed cycling is the practice of consuming different types of seeds at different times of the menstrual cycle. During the first half of the menstrual cycle, known as the follicular phase, the menstruating individual consumes ground flax and pumpkin seeds. During the second half of the cycle, or the luteal phase, ground sesame and sunflower seeds are consumed. It is advised to consume the seeds in this bi-phasic manner even with an irregular cycle. Some women may choose to follow the phases of the moon to cycle their seeds by starting the follicular phase seeds on the new moon and luteal phase seeds with the full moon.

Please see my quick breakdown of the menstrual cycle below for clarity (remember day one of the menstrual cycle is considered the first day of bleeding):

Days 1-14:

The Follicular Phase Ovarian follicles are maturing in preparation to release a mature egg from the ovary. Estrogen is the dominant hormone during this phase and is responsible for building a think endometrial lining for the egg to implant in. If implantation does not occur, this lining sloughs off and results in menstrual bleeding.

Days 15-28:

The Luteal Phase The luteal phase begins once ovulation occurs. Progesterone is the dominant hormone during this part of the cycle. Progesterone is responsible for maintaining an early pregnancy and avoiding miscarriage and optimizing fertility. You may be wondering how seed cycling works and if it has any research behind it. Seed cycling does indeed have some evidence behind its hormone balancing effects. Seed cycling helps support a healthy balance of estrogen and progesterone because of the vitamins, minerals and healthy fats these seeds contain.

Flax seeds are phytoestrogens, meaning they have a weak estrogenic effect in the body that is supportive to your natural estrogen production. Interestingly, flax seeds and sesame seeds also contain substances called “lignans”, which can help to bind and remove excess estrogen from the body. Research suggests that flax seeds can help to lengthen the luteal phase of the menstrual cycle and decrease the severity of PMS symptoms.

The seeds used in seed cycling contain nutrients vital to hormone production. Flax, pumpkin and sunflower seeds contain zinc, a nutrient that may reduce menstrual cramps. Zinc is also required for ovulation to take place as it helps to stimulate the production of follicle stimulating hormone (FSH). Increased FSH levels cause ovulation to occur and progesterone levels to rise during the luteal phase of the menstrual cycle.

Furthermore, pumpkin and flax seeds contain vitamin E and omega-3 and omega-6 fatty acids. Research has shown vitamin E to be effective at reducing PMS symptoms including anxiety, food cravings and water retention. Omega-3 fatty acids help to increase progesterone secretion and encourage blood flow to the uterus. The seeds used in seed cycling also contain linoleic acid, an omega-6 fatty acid that is essential for ovulation to take place.

How exactly do you seed cycle?

Days 1-14 of your menstrual cycle: Consume 2 tablespoons of freshly ground flax and raw pumpkin seeds to support estrogen production. Please note this is 2 tablespoons total of either ground flax, pumpkin seeds or a combination of both.

Days 15-28 of your menstrual cycle:

Consume 2 tablespoons of freshly ground sesame and sunflower seeds to support progesterone production. Please note this is 2 tablespoons total of either ground sesame seeds, sunflower seeds or a combination of both.

You may put these seeds in smoothies, on top of salads, on top of oatmeal, or on top of a yogurt parfait. Get creative! It is also recommended to buy whole seeds, grind a week’s worth at a time in a coffee grinder and keep refrigerated as there are oils in the seeds that can become rancid if not stored properly. Seed cycling is a gentle, food-based intervention used for its’ hormone balancing effects. In addition to eating the seeds in the pattern described above, it is also helpful to track your menstrual cycle so you are aware of any changes that take place while you are seed cycling. It can take several cycles for women to see the full effects of seed cycling and it is typically recommended to try it for at least three consecutive menstrual cycles. Besides supporting a healthy balance of estrogen and progesterone, the seeds used in seed cycling contain many vitamins, minerals and healthy fats. Double win!

References:

1. Nutritional Influences on Estrogen Metabolism. Applied Nutritional Science Reports. 2001 http://www.oakwayhealthcenter.com/store/MET_Nutritional-Influence-on-Estrogen-Metabolism.pdf.

2. Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized controlled trial. Iran J Nurs Midwifery Res. 2016 Mar-Apr; 21(2): 159–164. doi: 10.4103/1735-9066.178237

3. Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020; 12(8):2464. https://doi.org/10.3390/nu12082464