Seed cycling: Can it really help female hormone health?

Seed cycling has become a popular natural method for supporting female hormonal health and improving menstrual cycle regularity and premenstrual symptoms. The practice involves consuming specific seeds during different phases of the menstrual cycle, with the goal of balancing oestrogen and progesterone throughout the cycle. Anecdotally many people report feeling the benefits, so below is a deep dive exploring the science, the benefits and any potential downsides, so you can decide whether seed cycling is something to incorporate into your daily routine.

What is seed cycling?

Seed cycling involves consuming specific seeds—namely flax, pumpkin, sesame, and sunflower—at different phases of the menstrual cycle. It is typically divided into two main phases:

·      Follicular Phase (Days 1-14): This phase begins on the first day of menstruation and ends with ovulation. During this time, oestrogen levels rise to prepare the body for a potential pregnancy. In seed cycling, flax seeds and pumpkin seeds are recommended during this phase. Flax seeds contain lignans, which can help to modulate oestrogen levels, while pumpkin seeds provide zinc, which helps to support progesterone production.

·      Luteal Phase (Days 15-28): This phase starts after ovulation and continues until the start of the next period. During this time, progesterone levels rise to maintain the uterine lining. Sesame seeds and sunflower seeds are recommended in the luteal phase. Sesame seeds contain lignans similar to those in flax seeds, and sunflower seeds are rich in vitamin E and selenium, which are thought to support progesterone production and overall hormonal balance.

How does seed cycling work?

The idea behind seed cycling is that the specific nutrients in these seeds can help regulate hormone levels. There is research to support the individual components of seed cycling, with different seeds offering different properties:

• Flax seeds are rich in lignans. These are a type of phytoestrogen that can exert weak oestrogenic effects or act as oestrogen antagonists depending on the body's needs. Studies have found that lignans might help in reducing the risk of hormone-related cancers, such as breast cancer, through this ability to modulate oestrogen. (1)

• Pumpkin seeds are high in zinc, a mineral essential for reproductive health. Zinc is known to promote progesterone synthesis, which is crucial for maintaining a healthy menstrual cycle.

• Sesame seeds also contain lignans and have been shown to support hormone balance. Studies have found that lignans from sesame seeds could influence oestrogen metabolism, potentially helping to balance hormone levels. (2)

• Sunflower seeds are rich in vitamin E and selenium, both of which are important antioxidants that protect against oxidative stress and support reproductive health. Vitamin E in particular has been associated with improved menstrual regularity and reduced premenstrual symptoms.

Potential Benefits

1. Hormonal balance: By consuming these seeds daily that are known to affect hormone production and metabolism, seed cycling may improve menstrual cycle regularity.

2. Symptom relief: Some women report relief from symptoms of PMS, such as bloating, mood swings, and breast tenderness.

3. Natural and non-invasive: Seed cycling is a natural, food-based approach to supporting hormonal health.

4. Nutritional benefits: Seeds are packed with beneficial nutrients such as fiber, healthy fats, protein, vitamins, minerals, and antioxidants, which contribute to overall health beyond hormonal balance.

Potential Drawbacks

1. Lack of comprehensive research: While there is some evidence supporting the benefits of individual seeds on hormonal health, there is limited direct scientific research specifically on seed cycling as a whole. Most evidence is anecdotal or based on the known benefits of the seeds themselves.

2. Individual variation: Hormonal balance is complex and influenced by various factors, including diet, lifestyle, stress, and genetics. Seed cycling may not work for everyone, and some may not see significant changes in their menstrual health.

3. Chronic digestive conditions: Some individuals with chronic digestive conditions may have difficulty digesting seeds. Grinding seeds may be helpful to reduce the burden on the digestive tract. If you are undergoing treatment for a chronic digestive condition it is important to discuss this with your healthcare practitioner.

All in all, seed cycling has shown to have potential benefits to female hormonal health, with its proponents reporting improved cycle regularity and symptom relief. As the science behind the practice is rooted in the known benefits of the individual seeds, rather than seed cycling as a whole protocol, more research is needed to validate the effects of this practice. However, these seeds offer a nutritious and simple addition to most people’s diet with many benefits to overall health and well-being, potentially helping to balance hormones, with no real drawbacks.

Please note, that if you are experiencing adverse symptoms or changes in your menstrual cycle, it is important to consult a health practitioner.

1) Dikshit A, Gao C, Small C, Hales K, Hales DB. Flaxseed and its components differentially affect estrogen targets in pre-neoplastic hen ovaries. J Steroid Biochem Mol Biol. 2016 May;159:73-85. doi: 10.1016/j.jsbmb.2016.02.028. Epub 2016 Feb 27. PMID: 26925929; PMCID: PMC4821676.

2) Pianjing P, Thiantanawat A, Rangkadilok N, Watcharasit P, Mahidol C, Satayavivad J. Estrogenic activities of sesame lignans and their metabolites on human breast cancer cells. J Agric Food Chem. 2011 Jan 12;59(1):212-21. doi: 10.1021/jf102006w. Epub 2010 Dec 8. PMID: 21141889.