Should You Try Seed Cycling? The Science Behind the Trend

What is “seed cycling”?

Seed cycling is the practice of eating specific seeds during different phases of the menstrual cycle to promote hormonal balance and reduce PMS symptoms. While opinions vary online regarding the exact amount of each seed to consume, the general approach involves eating the following seeds are consumed in a month-long cycle:

Follicular Phase: During the first two weeks of the menstrual cycle, ground flaxseed and ground pumpkin seed are recommended. Pumpkin seeds are rich in zinc, while flaxseeds contain lignans, which are believed to support progesterone production.

Luteal Phase: In the final two weeks of the menstrual cycle, sesame and sunflower seeds are favored. These seeds contain phytoestrogens, which may impact estrogen levels.

Does seed cycling work?

The hypothesis of seed cycling is based on two well-established facts: the body’s need for certain micronutrients changes throughout the menstrual cycle, and seeds like flaxseeds may affect sex hormones like estrogen and progesterone. But does that mean seed cycling is an effective intervention for balancing hormones?

Currently, there is insufficient evidence to support seed cycling as an effective intervention for hormone imbalances. While some studies have explored the effects of seeds in specific patient populations or animal models, clinical trials on seed cycling are scarce. The few human intervention studies that do exist tend to focus on PCOS patients, involve small sample sizes, and generally call for more research to determine its effectiveness on hormone regulation.

Often the studies cited in blog posts supporting seed cycling examine just one type of seed and typically monitor consumption over several months, rather than the two-week cycle recommended for seed cycling. A recent review investigating the effectiveness of seed cycling for treating PCOS and hormone imbalances found no strong scientific evidence to support its use as an effective treatment. More research is needed to determine whether seed cycling can help regulate hormones or alleviate symptoms of hormone imbalances.

Anecdotal reports suggest that some people find seed cycling helpful, which is entirely possible. However, as Dr. Aviva points out in her article Seed Cycling? Here’s Why You Don’t Need To, the placebo response typically accounts for about 30% of positive outcomes. Seeds are also nutrient-dense, so even if seed cycling doesn’t directly impact the menstrual cycle, they can still contribute to overall health. 

Benefits of incorporating seeds into your diet

Seeds play an important role in a balanced diet. They are excellent sources of fiber, healthy fats, and essential micronutrients like vitamins, minerals, and phytonutrients. Seeds are also incredibly easy to add to your diet. Unlike other nutrient-dense foods like vegetables, seeds require no cooking and are typically eaten in small amounts. For example, adding just 2 tablespoons of chia seeds to your morning oatmeal provides about a third of your daily fiber intake, along with 2mg of iron, 4g of omega-3 fatty acids, and 6g of protein! Other simple ways to include seeds in your diet include blending them into smoothies, sprinkling savory seeds like pumpkin or sunflower seeds on salads, mixing them into yogurt, or adding them to baked goods like muffins or bread.

Here are some of the nutrients you’ll find in seeds commonly used in seed cycling:

1 tbsp pumpkin seeds: Provides about 50% of the recommended daily intake of zinc for healthy adults, along with fiber and antioxidants like tocopherols.

1 tbsp flaxseeds: A rich source of omega-3 fatty acids, fiber, and antioxidant phytoestrogens like lignans.

1 tbsp sesame seeds: Packed with B vitamins, healthy fats, and antioxidants like vitamin E.

1 tbsp sunflower seeds: Rich in healthy fats and antioxidants like selenium and vitamin E.

TL;DR: While there is not enough scientific evidence to support seed cycling as an effective method for managing hormone imbalances, incorporating more seeds into your diet offers many health benefits.

Research:

• https://pmc.ncbi.nlm.nih.gov/articles/PMC10261760/ 

• https://www.sciencedirect.com/science/article/abs/pii/S2949824424000491 

• https://nunm.edu/2019/02/seed-cycling/ 

Blog perspectives, both pro, anti, and neutral: 

• https://avivaromm.com/seed-cycling/

• https://www.stamfordhealth.org/healthflash-blog/integrative-medicine/seed-cycling/

• https://www.scientificamerican.com/article/does-seed-cycling-help-balance-hormones/ 

• https://www.nutritionnowcounseling.com/favorites/2019/5/18/seed-cycling-basics-and-personal-interpretation 

Words: Maddie Peck RDN, CDN, Huel nutrition team