What Actually Is Seed Cycling & How Does It Help Your Hormones?

If you’ve started your hormone health journey, you’ve probably heard about seed cycling by now. But what exactly is it? And how does it help with hormone balance? Seed cycling has gained a lot of buzz as a natural way to support hormone balance, particularly for women dealing with irregular periods, PMS, or hormonal imbalances.

If you’re curious about whether this practice lives up to the hype, keep reading! We’re diving into what seed cycling is, how it works, and whether it could be the missing piece in your hormone health puzzle.

What Is Seed Cycling?

Seed cycling is a holistic practice that involves eating specific seeds at different phases of your menstrual cycle to support hormone balance. It’s based on the idea that the nutrients in seeds can promote healthy levels of estrogen and progesterone—two key hormones in the menstrual cycle.

Here’s the basic idea:

  • During the first half of your cycle (the follicular phase), certain seeds are added in to support estrogen production.

  • During the second half (the luteal phase), different seeds help boost progesterone levels.

By syncing your seed intake with your cycle, the goal is to create a gentle rhythm that supports hormone balance naturally.

The seeds that are used in seed cycling are:

  • Follicular Phase: Flaxseeds and pumpkin seeds.

  • Luteal Phase: Sunflower seeds and sesame seeds.

Does Seed Cycling Really Work?

Here’s the million-dollar question: Does seed cycling actually work, or is it just another wellness trend?

The truth is, while there isn’t a ton of scientific research specifically on seed cycling, the nutrients in these seeds are well-known to support overall hormonal health. And from personal experience, seed cycling has done wonders for me and my hormones. It has helped me to regulate my cycle and reduce frustrating PMS symptoms (like cramps, breast tenderness and fatigue).

Why Seed Cycling works:

  1. Rich in Nutrients
    The seeds used in seed cycling are packed with essential nutrients like omega-3 fatty acids, zinc, selenium, and lignans, all of which play a role in hormone production and metabolism.

  2. Supports Estrogen Detoxification
    Flaxseeds, for example, contain lignans that help your body metabolize and excrete excess estrogen, which is critical for hormone balance and to avoid estrogen dominance.

  3. Boosts Progesterone
    Sunflower and sesame seeds provide zinc and vitamin E, which are meant to support progesterone production in the luteal phase.

While evidence suggests seed cycling can help regulate cycles, reduce PMS, and ease hormonal symptoms, it’s best viewed as a supportive tool rather than a standalone solution. It’s also important to add in other practices to support hormone balance, like:

  • cycle syncing your nutrition & workouts

  • limiting processed foods & sugars

  • managing stress and anxiety

  • getting enough sleep

  • eating balanced meals

Benefits of Seed Cycling for Hormone Balance

Even if the science behind seed cycling is still emerging, many women, including me, swear by its benefits. Here are some of the ways seed cycling can help:

1. Supports a Regular Menstrual Cycle

If your periods are irregular or missing altogether, seed cycling may help bring your cycle back into balance by encouraging a natural rhythm of estrogen and progesterone.

2. Reduces PMS Symptoms

Many women report fewer mood swings, less bloating, and reduced cramping after incorporating seed cycling into their routine.

3. Improves Skin Health

Hormonal imbalances are a common culprit behind adult acne. By supporting estrogen and progesterone levels, seed cycling may lead to clearer skin over time.

4. Eases Menopausal Symptoms

Seed cycling isn’t just for women with regular cycles. The lignans in flaxseeds and the healthy fats in other seeds may help alleviate hot flashes and mood swings during menopause.

5. Boosts Fertility

Balancing hormones is essential for ovulation and a healthy luteal phase, making seed cycling a potential fertility-supporting tool.

How To Know If You Should Try Seed Cycling

Seed cycling is generally safe and easy to incorporate, but it may be especially helpful if you’re experiencing:

  • Irregular periods or no period (amenorrhea).

  • PMS symptoms, like mood swings, bloating, or cramping.

  • Hormonal imbalances, such as PCOS or estrogen dominance.

  • Perimenopause or menopause symptoms, like hot flashes or fatigue.

  • Difficulty conceiving, as it may support ovulation and luteal phase health.

If you’re unsure whether seed cycling is right for you, consult with a healthcare professional, especially if you have a diagnosed hormonal condition.

Follicular Phase Seeds

The follicular phase is the first half of your cycle, starting on the first day of your period and lasting until ovulation (around day 14 for most women). During this phase, estrogen levels begin to rise to prepare for ovulation.

Seeds for the Follicular Phase:

  1. Flaxseeds

  • Why They Help: Flaxseeds contain lignans, compounds that help balance estrogen levels and support estrogen metabolism.

  • Nutrients: Rich in omega-3 fatty acids and fiber, which also support gut health—a key player in hormone detoxification.

  • How to Use: Add ground flaxseeds to smoothies, oatmeal, or yogurt.

  1. Pumpkin Seeds

  • Why They Help: High in zinc, pumpkin seeds support healthy ovarian function and hormone production.

  • Nutrients: Also provide magnesium, which reduces stress and supports overall hormone balance.

  • How to Use: Snack on roasted pumpkin seeds or sprinkle them on salads for a crunchy boost. It’s best practice to have ground pumpkin seeds so that your body can easily absorb the nutrients.

Luteal Phase Seeds

The luteal phase is the second half of your cycle, starting after ovulation and lasting until your next period. During this phase, progesterone levels rise to support a potential pregnancy.

Seeds for the Luteal Phase:

  1. Sunflower Seeds

  • Why They Help: Sunflower seeds are rich in vitamin E, which supports progesterone production and reduces inflammation.

  • Nutrients: They’re also high in selenium, which helps detoxify excess estrogen.

  • How to Use: Add ground sunflower seeds to trail mix or sprinkle them on roasted veggies.

  1. Sesame Seeds

  • Why They Help: Sesame seeds contain lignans that support estrogen detoxification and help balance progesterone levels.

  • Nutrients: Packed with calcium and healthy fats, which promote relaxation and hormone production.

  • How to Use: Incorporate sesame seeds into tahini, salad dressings, or stir-fries.

How To Get Started With Seed Cycling

Seed cycling is simple, but it’s important to stay consistent in order to reap the benefits—here’s how to begin:

1. Know Your Cycle

  • If you have a regular cycle, start eating flaxseeds and pumpkin seeds on the first day of your period and switch to sunflower and sesame seeds after ovulation.

  • If your cycle is irregular, try a 14-day rotation: 14 days of flaxseeds and pumpkin seeds, followed by 14 days of sunflower and sesame seeds. I recommend aligning your seed cycling with the phases of the moon if you have irregular cycles. That means your follicular phase seeds would align with the new moon to full moon cycle, and your luteal phase seeds would start on the full moon until the next new moon.

2. Stick to the Recommended Amounts

  • 1 tablespoon of each seed daily (e.g., 1 tbsp flaxseeds + 1 tbsp pumpkin seeds during the follicular phase).

3. Grind Seeds for Better Absorption

  • These seeds are best consumed ground to maximize nutrient absorption.

4. Get Creative

Incorporate seeds into your daily routine in ways you’ll enjoy:

  • Add them to smoothies, yogurt, oatmeal, or baked goods.

  • Use tahini (made from sesame seeds) as a dressing or dip.

  • Sprinkle seeds on salads, soups, or roasted veggies.

5. Be Patient

Hormonal balance takes time. Stick with seed cycling for at least three months to see noticeable changes.

Seed cycling is a gentle, natural practice that can support your body’s natural hormone rhythms. While it may not be a magic cure-all, the nutrient-rich seeds used in seed cycling offer numerous health benefits and can play a meaningful role in a holistic approach to hormone balance.

Whether you’re dealing with PMS, irregular periods, or simply want to optimize your hormonal health, seed cycling is an easy, accessible tool to try. Plus, it’s a tasty way to boost your nutrition!

Ready to give seed cycling a shot? Start small, stay consistent, and enjoy the journey toward better hormone balance.

Have more questions or want additional support in your hormone health journey? Contact me today to set up a free 30 minute discovery call!

Madison Pollack