What Is Seed Cycling?
Seed cycling is a nutrition-based approach that involves eating specific seeds during different phases of your menstrual cycle to support hormone balance. It’s been recommended by naturopaths, herbalists, and integrative practitioners for years—especially for symptoms like:
- Irregular cycles
- Hormonal acne
- PMS and mood swings
- Perimenopausal discomfort
- Infertility or PCOS symptoms
The protocol is simple, though consistency is key.
Follicular Phase (Day 1–14)
- 1 tablespoon ground flax seeds
- 1 tablespoon ground pumpkin seeds
These seeds are rich in zinc, lignans, and essential fatty acids—supporting estrogen metabolism and follicle development.
Luteal Phase (Day 15–28)
- 1 tablespoon ground sesame seeds
- 1 tablespoon ground sunflower seeds
These seeds are loaded with selenium and vitamin E, both of which can support progesterone production and reduce inflammation.
> Note: Grinding seeds is essential, as whole seeds may pass through the gut undigested.
What Does the Research Say?
Let’s be honest—**there is no peer-reviewed clinical research that directly studies seed cycling as a standalone practice.** However, the seeds used each offer individual nutritional benefits that may indirectly support hormone health.
What We *Do* Know:
– **Flax seeds** contain lignans, which are phytoestrogens. Some research suggests flax can support estrogen metabolism and even reduce testosterone in women with PCOS.
One small study of 18 people published in 1993 found that when people with cycles ate a traditional western, low-fiber, omnivorous diet supplemented with flax, there were some interesting results. There were fewer anovulatory cycles, and the average luteal phase was longer, but cycle length was unchanged. No changes in estrogen levels were noted (6).
This means that flax could possibly have an impact on fertility. Anovulatory cycles seem like normal cycles with normal periods, but ovulation doesn’t actually occur. Ovulation occurring each month means more opportunities for the person to become pregnant, while a longer luteal may be more supportive of early pregnancy (7).
Another small study found that when people in menopause added flaxseed to their diets, the concentration of estrogen in their blood decreased (8). This is an interesting finding, since estrogen might be linked with the incidence of breast cancer in postmenopausal women (8).
– **Pumpkin seeds** are high in zinc, which is critical for hormone production, immune function, and reproductive health.
In addition to containing lignans, pumpkin seeds are high in zinc, providing 15% of the Recommended Dietary Allowance (RDA) per ounce (9). Some case reports associate zinc with decreases in menstrual cramps (10). It’s believed that menstrual cramps are caused by excess prostaglandins, and zinc is thought to decrease the metabolism of prostaglandins (11).
– **Sunflower seeds** provide vitamin E, selenium, and more lignans. These nutrients may help reduce PMS symptoms and support luteal phase hormone balance.
Sunflower seeds are high in vitamin E (12). The findings of one study supported the idea that vitamin E supplementation might increase progesterone, the hormone that helps maintain early pregnancy, in women who were unable to conceive (13). This results of this study can’t be isolated to just vitamin E, though, because there were other ingredients in the supplement. And while there was a small difference in progesterone levels, it wasn’t considered statistically significant. A review of the role of vitamin E in female reproductive health suggested vitamin E is an antioxidant critical to promoting fertility (14).
In 1972, a study was published on vitamin E and its similarity to estrogen and progesterone (the hormones that impact the menstrual cycle) in rats. This paper cited references that corroborated the hormone-like effects of Vitamin E, dating back to as far as 1929 (15).
**Sunflower seeds** and the menstrual cycle
One small study of postmenopausal women who consumed sesame seed powder found that eating the seeds increased levels of one form of vitamin E circulating throughout the body (16). Seed consumption didn’t increase estrogen, but it decreased a type of androgen and increased sex hormone binding globulin (SHBG). It’s worth noting that the increase was minor and not statistically significant (16). Theoretically, this might reduce health risks for some people during menopause including cardiovascular disease and cancer risk, but the research findings are mixed (even contradictory) and not well understood (17).
Still, leading medical resources like *Scientific American* point out that seed cycling hasn’t been proven to sync or regulate hormones with clinical certainty.
[Read their review](https://www.scientificamerican.com/article/does-seed-cycling-help-balance-hormones/)
Should You Try It?
The good news? Seed cycling is generally safe, low-cost, and nutritious. It’s a gentle practice that doesn’t require drastic dietary changes. While it may not be a miracle cure, it’s a mindful habit that invites you to connect with your body’s cyclical nature.
**Personally?** I’m an advocate of seed cycling—especially for women dealing with irregular cycles or navigating hormonal shifts post-pill. I’ve seen positive results in both myself and my clients when it’s part of a broader hormone-supportive lifestyle.
How to Start
Make it easy by adding your seeds to:
- Morning smoothies
- Oatmeal, chia pudding, or yogurt
- Homemade granola bars or energy balls
You can find seed cycling recipes and guidance inside my [**Cycle Nourishment Bundle**](#), which includes 65+ hormone-loving recipes and my Infradian Nourishment Guide.
Final Thoughts
Seed cycling isn’t a silver bullet. But it can be a beautiful way to honor your cycle, nourish your body, and create ritual around your hormonal rhythm.
Want to go deeper?
Join my 4-week hormone reset course, [**Cycle Strong**](#), where I walk you through seed cycling, cycle syncing, and hormone balance step by step.
**References:**
- [Effect of flaxseed in PCOS – PMC](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9573514/)
- [Zinc Fact Sheet – NIH](https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/)
- [Vitamin E in PMS – PubMed](https://pubmed.ncbi.nlm.nih.gov/11588904/)
- [Scientific American: Does Seed Cycling Work?](https://www.scientificamerican.com/article/does-seed-cycling-help-balance-hormones/)
- Phipps, W. R., Martini, M. C., Lampe, J. W., Slavin, J. L., & Kurzer, M. S. (1993). Effect of flax seed ingestion on the menstrual cycle. The Journal of Clinical Endocrinology & Metabolism, 77(5), 1215–1219. doi:10.1210/jcem.77.5.8077314
- Practice Committee of the American Society for Reproductive Medicine. Current clinical irrelevance of luteal phase deficiency: a committee opinion. Fertil Steril. 2015Apr;103(4).
- Hutchins, A. M., Martini, M. C., Olson, B. A., Thomas, W., & Slavin, J. L. (2001). Flaxseed Consumption Influences Endogenous Hormone Concentrations in Postmenopausal Women. Nutrition and Cancer, 39(1), 58–65. doi:10.1207/s15327914nc391_8
- National Institutes of Health. Office of Dietary Supplements – Zinc [Internet]. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services; [cited 2020Jan19]. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
- Eby, G. A. (2007). Zinc treatment prevents dysmenorrhea. Medical Hypotheses, 69(2), 297–301. doi:10.1016/j.mehy.2006.12.009
- Kelly RW, Abel MH. Copper and zinc inhibit the metabolism of prostaglandin by the human uterus. Biol Reprod 1983;28:883–9.
- National Institutes of Health. Office of Dietary Supplements – Vitamin E [Internet]. NIH Office of Dietary Supplements. U.S. Department of Health and Human Services; [cited 2020Jan19]. Available from: https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/
- Westphal LM, Polan ML, Trant AS, Mooney SB. A nutritional supplement for improving fertility in women: a pilot study. J Reprod Med 2004;49:289–93
- Mutalip SM, Ab-Rahim S, Rajikin M. Vitamin E as an Antioxidant in Female Reproductive Health. Antioxidants. 2018;7(2):22.
- Sharaf, A., Gomaa, N. Hormonal properties of vitamin E and its synergism with gonadal hormones. Plant Food Hum Nutr 22, 91–98 (1972) doi:10.1007/BF01099740
- Wu W-H, Kang Y-P, Wang N-H, Jou H-J, Wang T-A. Sesame Ingestion Affects Sex Hormones, Antioxidant Status, and Blood Lipids in Postmenopausal Women. The Journal of Nutrition. 2006Jan;136(5):1270–5.
- Yasui T, Matsui S, Tani A, Kunimi K, Yamamoto S, Irahara M. Androgen in postmenopausal women. The Journal of Medical Investigation. 2012;59(1,2):12–27.
