Seed Cycling 101: Is It Worth Trying? We Unpacked The Science

Seed cycling involves eating certain seeds during different phases of one's menstrual cycle. The practice is supposed to provide the body with compounds that support estrogen and progesterone levels, depending on the seed selection of the week. 

Seed cycling involves consuming specific types of seeds—namely flax, pumpkin, sesame, and sunflower—during certain phases of the menstrual cycle. The aim is to regulate estrogen and progesterone levels, potentially easing symptoms of imbalances in these hormones. 

To practice seed cycling, one just needs to identify what stage of the menstrual cycle they're in. 

During the follicular phase, which is the first half of the cycle, one will consume flaxseeds and pumpkin seeds due to their potential to support estrogen production. In the second half of the cycle, known as the luteal phase, sesame and sunflower seeds are suggested for their alleged benefits in boosting progesterone levels. 

Seed cycling is touted as a solution for people who want to balance their hormones, specifically estrogen and progesterone.

"Hormonal imbalances show up in myriad ways, including irregular menstrual cycles, mood swings, fatigue, weight fluctuations, hair loss, and skin issues," Sara Gottfried, M.D., board-certified physician and Clinical Assistant Professor in Dept. of Integrative Medicine and Nutritional Sciences at Thomas Jefferson University, explains. "Additionally, issues like hot flashes, low libido, and disrupted digestion can also be caused by imbalances in your hormones."

Wondering what eating seeds could possibly have to do with your hormones? "Theoretically, some of the nutrients contained in the seed cycling regimen could potentially help balance hormones by supporting hormone production, metabolism, or excretion," Melissa Groves Azzaro, RDN, LD, registered dietitian and author of A Balanced Approach to PCOS, shares. 

Even though the theory behind seed cycling is promising, there isn't ample science to support this practice in the medical literature. 

Azzaro points out that "only recently has there been published research on the seed cycling regimen."

In a randomized study5 published earlier this year, 20 women with PCOS followed a seed cycling regimen in addition to following a portion-controlled diet and exercising. "This study did show a small decrease (1.5-2%) in luteinizing hormone levels compared with the control group," which is a hormone that impacts sexual health and reproduction. 

However, Azzaro shares that "improvements in symptoms and menstrual regularity were not reported."

Azzaro also highlights an older study6 (published in 1993) on 18 women that "suggested that consuming flaxseed daily throughout the entire menstrual cycle (the typical dose was 30 grams or about ¼ cup) may help regulate menstrual cycles and lengthen the luteal phase, but the dose studied is about 4x that used in the seed cycling regimen as it's typically described."

In my opinion, seed cycling has its pros and cons. 

On one hand, committing to the seed cycling regimen guarantees that you will be including healthy fats, fiber, and minerals in your diet every day via the seeds you are consuming. This habit likely won't cause any negative effects, and it may result in positive hormonal health outcomes.

Ultimately, as a registered dietitian, I determine whether seed cycling is right for each individual on a case-by-case basis. While I never proactively recommend seed cycling, if a client approaches me interested in adopting this practice and has a healthy relationship with food, I will support their journey. 

But if a person can become fixated on their seed intake and this habit is a source of stress, I try and find other ways for the individual to include these beneficial nutrients in their diet. 

The first half of your cycle (follicular phase) requires flax and pumpkin seeds, rich in omega-3 and zinc. The second half (luteal phase) requires sunflower and sesame seeds, high in Omega-6 and vitamin E. You need to figure out when you are ovulating to know which phase you are in, especially if you have irregular cycles. 

Seed cycling isn't the only way that people can support their hormonal health using food.

Azzaro shares that one of her favorite ways to balance out high estrogen is to "focus on the foods necessary to help your body eliminate excess estrogen." She adds that cruciferous vegetables (like Brussels sprouts and cauliflower), berries, and soluble fiber (like that found in oats and psyllium) may help eliminate excess estrogen9. 

"For period problems like PMS and cramps, including omega-3 fatty acids in your diet regularly can help lower prostaglandins," she explains. Consuming adequate magnesium can also help relax muscles, she adds.