A science-based guide to seed cycling for hormone balance and to support fertility! Learn what seeds to use, how it supports your hormones and how to incorporate it into your daily routine.
Have you heard of seed cycling? This hormone supporting practice is one of the top trending wellness practices, and for good reason. More and more women are struggling with hormone imbalances.
Women’s hormones are a complex system that functions in a delicate balance. However, women’s hormones are greatly influenced by your diet, exercise, sleep, stress levels, and environmental toxins. This means that any of these factors can throw your hormones out of that delicate balance. In turn, a slight hormone imbalance can become the underlying issue for a number of health concerns, including irregular periods, acne, PCOS, thyroid disorders, and chronic fatigue.
Seed cycling is one of the easiest ways you can support your hormones in a gentle, yet effective way. This simple practice helps support balanced hormone levels, reduces PMS symptoms, boosts fertility and can help stimulate menstruation if it’s absent (amenorrhea). While seed cycling alone isn’t a cure-all, when incorporated consistently (especially with other hormone stabling practices) it’s a great way to take advantage of the healing powers in food. Read on to learn all about seed cycling and how to incorporate it into your daily routine.
What is seed cycling?
Seed cycling is the practice of eating specific seeds during the two main phases of your menstrual cycle (follicular and luteal) to help promote the healthy balance of estrogen and progesterone levels. It’s a gentle and completely natural way that helps reduce PMS symptoms, boost fertility, and can help stimulate menstruation if it’s absent (amenorrhea), and other symptoms as a result of hormonal imbalances.
Seed cycling can be used at any stage of a woman’s life (including post-menopause). However, it’s especially beneficial when coming off of hormonal birth control or struggling with post-birth control syndrome symptoms like acne, irregular periods or missing periods, or PMS.
How to start seed cycling for hormone balance?
To better understand seed cycling, you need to understand the two main phases of your menstrual cycle. The first 14 days of your menstrual cycle makes up the follicular phase, while the following 14 days make up the luteal phase. When your hormone levels are balanced, estrogen rises during the first half of your cycle whereas progesterone levels rise (while estrogen levels slowly decline) during the second half of your cycle. An imbalance between estrogen and progesterone can contribute to PMS symptoms, menstrual cramps, acne, short luteal phases, anovulation, irregular cycles, and amenorrhea.
Days 1-14 of your cycle (or menstruation to ovulation)
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- 1-2 tablespoons ground flax seeds
- 1-2 tablespoons ground pumpkin seeds
Days 15-28 of your cycle (or ovulation to menstruation)
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- 1-2 tablespoons ground sunflower seeds
- 1-2 tablespoons ground sesame seeds
If you don’t have a 28-day menstrual cycle, don’t worry! Many women don’t. You can adjust the length of time you consume each seed combination based on your cycle length. This is why I highly recommend tracking your cycle and ovulation. It guarantees that you are syncing the correct seeds with each phase of your cycle since ovulation can occur at slightly different times each month.
What if you have an irregular or missing period (amenorrhea)?
It’s possible to seed cycle even if you have irregular or missing periods. Instead of rotating with the phases of your cycling, you’ll follow the phases of the moon a general guideline. In this case, day 1 of your cycle would begin with the new moon.
Days 1-14 (new moon to full moon), eat pumpkin seeds and flax seeds.
Days 15-28 (full moon to new moon), eat sunflower seeds and sesame seeds.
It may seem odd or even a little woo-woo, but the moon is powerful. It controls the waves in the ocean, can affect our center of gravity, and have an effect on your menstrual cycle. Have you ever noticed that the moon and the average menstrual cycle are both 28 days? This is no coincidence. Many women’s cycles (when balanced) naturally follow the phases of the moon.
How does seed cycling support hormone balance?
In truth, there is little scientific research that supports the direct relationship between seed cycling and improved hormonal balance in women. There just haven’t been studies done on this practice. But that doesn’t mean it doesn’t work! It’s important to keep an open mind with nutrition and natural healing practices since there are limitations in research and lack of studies on specific topics.
While studies don’t directly link to seed cycling to hormone balance, they show clear correlations that specific nutritional components in flax, pumpkin, sesame and sunflower seeds may play a role in supporting your natural hormonal cycle.
Follicular Phase
During the first phase of the menstrual cycle (follicular phase), pumpkin seeds and flax seeds help improve our estrogen levels while preventing excess estrogen. Flax seeds contain lignans which bind to excess estrogen. Pumpkin seeds are high in zinc which helps support progesterone production as you move towards the progesterone rise in the second phase of your cycle.
Luteal Phase
During the second phase of your cycle (luteal phase), sesame seeds and sunflower seeds help boost progesterone production. Sesame seeds are a rich source of zinc which help boost progesterone production and also contain lignans that help block excess estrogen while progesterone rises. Sunflower seeds are high vitamin E and selenium. Vitamin E can help boost progesterone production, while selenium helps detox the liver of excess estrogen.
The nutritional components In Seeds
Lignans
Flax seeds are considered phytoestrogens, which have a weak estrogen-like effect in the body. (1) This naturally supports healthy estrogen production. Flax seeds are unique in that they also contain nutritional components called lignans which can help to bind excess estrogen. (2) Research shows that flax seeds help in lengthening the luteal phase, improving ovulation and reducing common PMS symptoms such as breast pain and cramping. (3)
Sesame seeds also contain lignans which help to block excess estrogen during the second phase of your menstrual cycle when progesterone rises. Research shows that sesame seeds are beneficial for postmenopausal women by improving blood lipids, antioxidants, and sex hormones. (4)
Zinc
Pumpkin and sesame seeds both contain high levels of zinc. This mineral helps to improve the formation of the corpus luteum in the uterus. The corpus luteum is responsible for producing progesterone and stimulates the uterus to thicken in preparation for potential implantation. (5) (6)
Omega-3s, Omega-6s + Vitamin E
Both flax and pumpkin seeds are rich in omega-3 fatty acids. Omega-3s promote blood flow to the uterus, increase progesterone secretion, and help maintain healthy cell membranes. (7) In addition, Vitamin E has been linked to reducing PMS symptoms. (8) Research also shows that Vitamin E, omega-3s and omega-6s found in pumpkin, sesame, sunflower, and flax seeds are essential for hormone production and follicle function.
Selenium
Sunflower seeds, high in the trace mineral selenium, supports estrogen detoxification in the liver. (9) (2) This helps reduce excess estrogen during the luteal phase when estrogen declines and progesterone rises.
How To Incorporate seed cycling Into Your Everyday Routine:
It’s recommended to eat 1-2 tablespoons of the specific seeds each day. Raw, ground seeds are best, especially for the flax and sesame. You can simply use a coffee/spice grinder to grind the seeds. I grind about a cup at a time and keep it in a glass jar in the fridge or freezer.
Incorporating seed cycling into your daily routine couldn’t be easier. Just add them to anything! I top my morning toast with the ground seeds, throw them into smoothies or oatmeal, or just sprinkle them on top of any dish.
Some creative ways to use your seed cycling seed mix include:
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- Add to smoothies, yogurt, oatmeal or chia seed pudding
- Sprinkle on toast, nourish bowls, salads or soups
- Pesto with pumpkin and flax seeds
- Homemade seed butter
- Make homemade granola with pumpkin and flax or sesame and sesame seeds
- This recipe for seed cycling bites for each phase of your cycle (coming soon!)
How Long Does It Take To See Results?
Seed cycling takes time to work with your body. It can take at least three months of daily use to start noticing the benefits. Keeping a journal to track your symptoms throughout the month can help you identify the shifts happening over the months.
You might be wondering, do I have to stick with this for life? The truth is, it’s entirely up to you. Seed cycling is such an easy and gentle way to naturally support your hormone balance daily, you may want to consider it. It may feel daunting to think about doing this forever, but once you get into a habit, it may become second nature. I recommend taking it month-by-month. Making a monthly goal to seed cycle makes it feel much more manageable.
Things to know before you start
Grind your seeds
Use a coffee or spice grinder to grind the seeds (especially the flax and sesame). This helps your body digest them. That being said, if you aren’t able to grind them that okay. Incorporating the seeds is better than not because they aren’t ground. The only exception is flax seeds, which your body can’t breakdown or absorb if left whole.
Use raw seeds
It’s best to use raw (unroasted, unsalted) seeds to ensure they have all of their nutrients intact and nothing was lost in the roasting process. Using organic seeds when available helps reduce pesticide exposure which can disrupt hormones.
Store in the refrigerator or freezer
The polyunsaturated fats in seeds oxidize and go rancid very quickly, especially in sunlight and warmer temperatures. Keeping the seeds in a cool, dark place like the fridge or freezer to keep them fresh.
Track your cycle
This is so important! While you can follow the moon phases, it’s best to rotate seeds with your unique cycle. In order to do this, you need to track your cycle.
My absolute favorite way to track your cycle is using the Ava Bracelet (Use the code nourished20 for 20% off!). I will talk in greater detail about why I love it so much in my pregnancy journey post. But I truly believe this is the reason we got pregnant so quickly! It’s 100% worth the investment.
Prioritize hormone balance
Keep in mind that seed cycling isn’t a cure-all. Hormone imbalances are often a result of digestive issues, blood sugar imbalances, stress, a lack of dietary fat and protein, lack of sleep, and environmental toxins (like your cleaning and skincare products). You can’t expect seed cycling to give you the boost you need without prioritizing good sleep, managing your stress, eating well and staying hydrated and limiting your exposure to hormone-disrupting toxins.
Need More Guidance?
Hormone balance is complex since there are so many factors that play into this delicate balance. It’s important to work with a doctor to test your hormones levels and properly diagnose your condition. Once you have this information a dietitian can help make diet and lifestyle changes to help you balance and maintain optimal hormone levels.
If you’d like more guidance, I’d love yo work with you! Check out my “work with me” page or email jessica@nourishedbynutrition.com for more details.
My daughter will be 11 in 4 months. She has not started her period yet. This month she noticed breast tenderness and lower abdominal cramps, no flo. I noticed pms “like” emotions prior. She and I have charted what she noticed in her calendar. Any advice how I can nutritionally support her bodys hormones as she’s entering the change? I don’t want to hurry her bodys natural rhythm but also want her strong nutritionally. Would seed cycling at this time with her be a good or to-soon thing? Those 4 seeds we already eat in our family regularly but not in the seed cycling order. We’d never heard of seed cycling before. Though, I’ve now learned the benefits and I will be doing this cycling for myself, and of cource wondered about my daughter.
Hi Candance,
Seed cycling is a great way to support the body and hormones. Keep in mind seed cycling isn’t an exact science. It’s a way to use nutrients and plant-compounds to support the body. Nuts and seeds are a great way to support the body daily at any age. Eating the seeds on rotation won’t be like a light switch that turns on or off hormones. It’s just using the nutrients found in certain seeds to give your bod the extra support it needs during specific times throughout the month. xx, Jess
I have a question. Can I take two tablespoons of pumpkin seeds instead of flaxseeds because it doesn’t suit me or, is there any substitute for flaxseeds. Please help me regarding this issue. Thank you.
Hi Asma! There isn’t a replacement for the flaxseeds. I recommend taking two tablespoons of pumpkin seeds during your follicular phase. You’ll be getting the benefits of pumpkin seeds that can help support that phase of your cycle.
Hi,
I wanted to know if I am already tracking my ovulation using LH strips and BBT, and I know that ovulation occurs later than day 14. Like for me it happens around day 25 of my cycle. Do I need to follow the Follicular phase seeds until I’m sure I have ovulated? And start Luteal phase seeds on day 26 of my cycle? Please help.
Also, is seed cycling safe during pregnancy?
It’s best to follow your unique cycle. If you know when you ovulate, than follow the follicular phase seeds until you’ve ovulated and then switch to the luteal phase seeds. It’s safe to consume seeds while pregnant. Incorporating seeds daily is a great way to get in important nutrients for you and your growing baby.
[…] Seed Cycling for Hormone Balance Seed Cycling and Pregnancy Before, During and After. […]
Do you have to take them together or can you have pumpkin seeds in the morning and flax in the evening!
[…] this recipe, there’s actually no baking involved! If you’re into seed cycling for hormone balance, you can adjust the ingredients for where you are on your moon cycle (hence the […]
Hi! I’ve just started seed cycling and I am curious if there are any problems or interactions if I am also taking a sunflower lecithin supplement daily. Will that interfere with anything during the 2 weeks of flax/pumpkin seeds ? Thanks!!
Hi Meghan, Great question! From my research, there shouldn’t be an interaction since sunflower lecithin is extracted from the sunflower and doesn’t contain the same properties as the whole seed.
Hi, I read about seed cycling and I’m very new to this, but I’m willing to try anything at this point. Here’s my question…I’m currently on a 3month birth control pill because of extremely heavy periods. How would I incorporate seed cycling into this when I can’t stop my birth control without knowing that seed cycling will work? What number of days would I follow for each set of seeds? Thank you.
Hi Kyleen, Incorporating seeds is a great way to nourish your body, regardless if you’re on birth control or not. I recommend the moon cycle method, which means switching seeds with the phases of the moon, every 15 days.
Hi, this is great information, thank you! I seem to continue to be lost on one big point though…when your cycle is irregular or longer than 28 days, can you offer guidance on how to adjust seed cycling? So for example would you continue to use phase 2 seeds (sesame and sunflower) until your period arrives even if it’s days or weeks late or stop seeds after day 28 and do nothing until period arrives?
Great question! Seed cycling is based around ovulation and each woman’s unique cycle. Phase 1 of seed cycling is one tablespoon of raw, ground pumpkin seeds and one tablespoon of raw, ground flax seeds from day one of your period until the day before you ovulate. Phase 2 of seed cycling involves eating one tablespoon of raw, ground sunflower seeds and one tablespoon of raw, ground sesame seeds per day from the day of ovulation until the day before the first day of your period. In order to know when to switch, it’s best to know when ovulation occurs. This is a good resource for ovulation information: https://helloclue.com/articles/cycle-a-z/ovulation-101-what-is-it-how-does-it-work
That being said, seed cycling isn’t an exact science. The key is consistency with whichever cycle you seem to follow. It’s okay if the seeds and your cycle don’t match up 100% perfectly. If you’d like to follow the moon cycle method, you could also do that seed cycling day 1-15 and 16-30 but your cycle wouldn’t match up exactly with the days you are switching seeds.
Do I have to grind the seeds or can i eat them whole? I feel lazy to grind it
Hi Adeeba, Grinding the seeds helps your body digest them. That being said, if you aren’t able to grind them that okay. Incorporating the seeds is better than not because they aren’t ground. The only exception is flax seeds, which your body can’t breakdown or absorb if left whole. You can buy ground flax seeds though.
[…] Seed cycling is one of the easiest ways you can support your hormones in a gentle, yet effective way, according to NourishedbyNutrition.com […]
Hi Jessica! Thanks for this really informative and great website! Your recipes look amazing! I was just curious if you think this seed cycling could help normalize my periods that are out of wack due to breastfeeding?
Great question! I haven’t seen much research on this. However, if you are breastfeeding I don’t think seed cycling will help restore your period since prolactin the hormones that produce breast milk is what prevents most women from ovulating. That being said, it can’t hurt to add the healthy fats to your diet.
Great information is there a substitute for sunflower seeds I am allergic to them.
Hi Lexi, THere isn’t a seed that will have the same unique properties as sunflower but since you’re allergic just leave it out! You can just do sesame during this phase. Otherwise, try adding in some hemp seeds or a nut like cashews for a variety of nutrients and additional healthy fats.
My periods not ragular …wihtout medicn periods not come…am suffering pcod …plz help me how can i use seeds plz
This post explains in detail how seed cycling can help. That being said, it’s not a replacement for professional help. I recommend talking with your doctor and working one on one with a professional who can test hormone levels and get to the root cause of your period problems. xx, Jess
Thank you!! I am about to get off hormonal birth control and am excited to have a practice to help regulate my hormones naturally! :)
Thank you for this guide! I am about to switch off hormonal birth control and excited to have a practice to help with the transition!
I’m so happy you found the guide helpful! It’s such an easy way to support your body’s natural cycle.