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By Sierra Rehrer, DPT

Seed cycling is a holistic approach to hormone balance that focuses on providing our bodies with the nutrients they need to support healthy hormone production and function. Incorporating seed cycling into your dietary routine is a natural way to balance hormones and brings about a host of benefits for overall well-being. By aligning seed consumption with the phases of your menstrual cycle, you can potentially experience a reduction in hormonal symptoms and improve your body’s hormone balance. Let’s explore how seed cycling can play a role in addressing hormonal imbalances.

What is seed cycling?

Seed cycling is just as it sounds: rotating four specific seeds (pumpkin and flax, sesame and sunflower) throughout the menstrual cycle to support the balance of our two main sex hormones, estrogen and progesterone.

Benefits of Seed Cycling

The primary goal of seed cycling is to assist your body in the natural balance of the two primary sex hormones: estrogen and progesterone.

What are the four seeds?

1. Pumpkin
2. Flax
3. Sesame
4. Sunflower

what is the seed cycling protocol?

During the follicular phase (from period to ovulation), take 1 tablespoon each of pumpkin and flax seeds. During the luteal phase (from ovulation to period), take 1 tablespoon each of sesame and sunflower seeds. It is best to take freshly ground seeds for optimal absorption.

How Seed Cycling Works

Seed cycling works by leveraging the unique properties of the four different seeds to support the body’s natural hormone production and balance. Seed cycling proposes to balance estrogen and progesterone through the actions of phytoestrogens, zinc, selenium, and vitamin E. These seeds contain specific nutrients that can help regulate hormone levels and support overall hormonal health. By incorporating these seeds into our daily diet according to the phases of the menstrual cycle, we can support our body’s natural ability to produce and eliminate the ideal amount of specific hormones in the body for optimal functioning.

Seed cycling with the menstrual cycle

Phases of the menstrual cycle

1. Menstruation: AKA your period, when the uterine lining sheds
2. Follicular Phase: This is the 14 day period from the end of our period to ovulation.
3. Ovulation: Usually around day 14 of the cycle.
4. Luteal Phase: From ovulation to menstruation

In this article, we will focus on the follicular phase and the luteal phase.

The follicular phase

During the follicular phase (day 1-14 or from the end of our period to ovulation), the body needs estrogen to build the uterine lining. Flaxseeds and pumpkin seeds are consumed during this phase to promote estrogen balance.

• Flax seeds are rich in lignans, which help the body eliminate excess estrogen.
• Pumpkin seeds contain zinc, which helps to produce progesterone

The Luteal Phase

During the luteal phase (day 15-28 or from ovulation to period), the corpus luteum starts to release progesterone to help thicken the uterine lining and prepare for implantation. Sesame seeds and sunflower seeds are used during this phase to support progesterone levels during the luteal phase.

• Sesame seeds contain zinc, which supports the production of progesterone, and lignans to prevent excess estrogen.
• Sunflower seeds contain selenium, which helps remove excess estrogen and also supports liver function, and vitamin E, which aids in the production of progesterone.

Understanding Hormonal Imbalance

Our two main sex hormones: estrogen and progesterone. Hormonal imbalance can occur due to a variety of factors, such as stress, poor diet, lack of exercise, or underlying health conditions. When our hormones are out of balance, it can manifest in various symptoms like fatigue, mood swings, irregular periods, acne, and more. By targeting the underlying hormonal imbalance, we can address these symptoms and bring our bodies back into equilibrium.

Incorporating Seed Cycling into Your Routine

Seed cycling can easily be incorporated into your daily routine by simply adding the appropriate seeds to your meals or snacks. For the first two weeks of your cycle, you can include a tablespoon each of flaxseeds and pumpkin seeds in your diet. These seeds can be easily sprinkled on salads, yogurt, oatmeal, or blended into smoothies for an added nutritional boost. You can also just take a tablespoon of each right out of the jar.

During the second half of your cycle, switch to a tablespoon each of sesame seeds and sunflower seeds. You can add these seeds to stir-fries, sprinkle them on top of roasted vegetables, or even use them in baking recipes. By incorporating these small but powerful seeds into your meals, you can support your hormone health and potentially experience improvements in your overall well-being.

Experiment with different ways to incorporate them into your meals and find what works best for you.

Try these seed cycling Energy Balls

Seed Cycling energy balls

Yield: 16 Balls

Seed Cycling Energy Balls

Print

This simple Seed Cycling Energy Bites recipe is a delicious way to get the recommended daily dose of seeds for balancing hormones naturally.

Prep Time 25 minutes

Total Time 25 minutes

Ingredients

Folicular Phase (End of Period to Ovulation)

• 1/2 cup ground seed mixture (pumpkin + flax)
• 1/2 cup rolled oats
• 1 tbsp coconut oil
• 1/4 cup almond butter
• 1 tbsp honey
• 6 pitted dates (chopped up)
• 1-2 tbsp chocolate chips

Luteal Phase (Ovulation to Period)

• 1/2 cup Ground seeds mix (Sesame + Sunflower)
• All other ingredients are the same as above

Instructions

1. Choose either the follicular phase or luteal phase seed mixture based on where you are in your cycle.
2. Mix all ingredients into a large bowl
3. If the mixture isn't firm enough to form into a ball, place in the refrigerator for 30 minutes or until firm
4. Roll into 1" balls
5. Place in desired dish
6. Store in refrigerator for firmness.

Notes

Each ball should contain about 1 tbsp of the seed mixture, so eating two balls a day, would get you thee recommended seed intake. 

Yield: 24 Balls

Seed Cycling Date Balls

Print

This seed cycling date balls recipe is a go-to! Made with simple ingredients and sweetened with honey, this is a real treat and perfect for balancing hormones.

Prep Time 15 minutes

Additional Time 30 minutes

Total Time 45 minutes

Ingredients

• 10 Dates Diced
• 1 Cup Almond Flour
• 1 Cup Cocoa Powder
• 2 tbsp Ground Seeds (depending on time of month) Pumpkin + flax or Sesame + Sunflower
• 1/2 Cup Coconut Oil
• 1/2 Cup Honey or sweetener of choice

Instructions

• Dice up the dates

• Add all dry ingredients to the mixing bowl and mix well

• Add in the dates

• Add in the rest of the ingredients

• Mix all ingredients together

• Let cool in the refrigerator for at least 30 minutes (can stay for however long you'd like)

• Roll into desired-sized balls

• Keep cold until you serve and again for storing

Notes

Boost your hormonal balance naturally with these delicious Seed Cycling Date Balls! Packed with nutrient-dense ingredients like flaxseeds, sesame seeds, sunflower seeds, and pumpkin seeds, this easy, no-bake recipe supports your menstrual cycle while satisfying your sweet tooth. Made with Medjool dates for natural sweetness, these energy bites are rich in healthy fats, fiber, and essential vitamins. Perfect as a quick snack or pre-workout fuel, these hormone-supporting treats are vegan, gluten-free, and incredibly simple to make. Embrace the power of seed cycling with this wholesome, flavorful recipe!

Do the seeds need to be ground?

Yes. Grinding the seeds releases the natural oils needed for the most effect on hormone balance, and for the body to optimally absorb the nutrients from the seeds.

Is there evidence behind seed cycling

There is no research on the benefits of seed cycling and its effect on hormones; however, there is research on the various nutrients found in each of these individual seeds. The concept of seed cycling is very promising. More research needs to be conducted for clarity on the actual benefits of seed cycling. I would think that there likely isn’t a straight forward answer, since everyone is different and gut microbiome would play a part in the body’s absorption of these nutrients. But overall, there is no harm in giving seed cycling a try, as there are many health benefits associated with these foods.

Check out this post on the details of seed cycling research

Where to get these seeds

1. Go in together with a few friends and buy seeds in bulk online at Azure Market
   • This option is likely less expensive, but a little more work. In this way, you can grind smaller amounts of seeds at a time. Store in glass containers in cool, dry place.
2. Funk It Wellness has a seed cycling kit that does all of the work for you.
   • Small batch ground seeds helps the body absorb the ingredients better.
   • Best to store in refrigerator or freezer to keep fresh.
3. Seedcycling on Etsy.
   • Small batch seeds ground on day of shipment.
4. Beeya Wellness also has a seed cycling kit that you can purchase monthly. It is a bit more expensive than the Funk It wellness brand, but includes hemp seeds and chamomile in each bag.

How do I store seeds for seed cycling

Ground seeds are best kept in the refrigerator or freezer for optimal freshness and will keep for 3 months there. If grinding your seeds yourself, it’s best to grind only what you will use in a week.

seed cycling in perimenopause

During this phase of a woman’s life, there is a decline in the production of estrogen and progesterone. Adding in supportive foods for these hormones could be helpful.  A 2013 study published in the Journal of the American College of Nutrition found that a 3-month consumption of flaxseeds reduced symptoms of hot flashes in menopausal women and improved overall quality of life.

In these phases, since the menstrual cycle is changing so much, seed cycling can begin on any day of the month and alternate bi-weekly.

Here’s another great article on the benefits of flax seeds in menopause

seed cycling in postmenopause

There is limited research on seed cycling in postmenopausal, but many health benefits of consuming seeds in this stage of life still exist.

• Lignans in flax seeds have been shown to lower the risk of breast cancer
• Flaxseed can help with hot flashes, mood disturbances, and vaginal dryness.
• Flaxseed can help lower blood pressure.
• The omega-3 fatty acids in flaxseed can help improve skin health by reducing inflammation and promoting healthy cell growth. 

Summary of Seed Cycling

Seed cycling involves the strategic consumption of different seeds during specific phases of the menstrual cycle to support hormonal balance. By incorporating seeds with hormone-regulating properties into our daily diet, we can help regulate estrogen and progesterone levels naturally. This holistic approach to hormone balance focuses on providing our bodies with the nutrients they need to support healthy hormone production and function. By understanding the principles of seed cycling, we can take control of our hormonal health and work towards achieving greater balance and well-being.

More Posts On Hormone Balancing

Balancing Hormones In Your 30’s

Does Seed Cycling Work?

medical disclaimer

The information on this website is intended solely for educational purposes and cannot substitute for professional medical advice. Please seek input from your primary medical provider if you make changes to your diet in any way.

References

1. 7 signs of a hormonal imbalance — and what to do about it. Uclahealth.org. Published July 3, 2024. Accessed October 16, 2024. https://www.uclahealth.org/news/article/7-signs-hormonal-imbalance-and-what-do-about-it
2. ‌Brooks JD, Ward WE, Lewis JE, et al. Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy. American Journal of Clinical Nutrition. 2004;79(2):318-325. doi:https://doi.org/10.1093/ajcn/79.2.318
3. ‌Anushka Dikshit, Gao C, Small C, Hales K, Hales DB. Flaxseed and its components differentially affect estrogen targets in pre-neoplastic hen ovaries. The Journal of Steroid Biochemistry and Molecular Biology. 2016;159:73-85. doi:https://doi.org/10.1016/j.jsbmb.2016.02.028
4. Team FI. Everything You Need to Know About Seed Cycling. Funk It Wellness. Published July 19, 2021. Accessed October 23, 2024. https://funkitwellness.com/blogs/seedcycling/everything-you-need-to-know-about-seed-cycling?srsltid=AfmBOoqnKkUWjdgWN1UjcSl3FFNjFMvW67FKYBiNnVzki6ZvOaTonEI0
5. Cetisli, Nuray Egelioglu PhD, RN; Saruhan, A. PhD, RN; Kivcak, B. PhD. The Effects of Flaxseed on Menopausal Symptoms and Quality of Life. Holistic Nursing Practice 29(3):p 151-157, May/June 2015. | DOI: 10.1097/HNP.0000000000000085
6. Best N. Flaxseed for menopause: What does the science say? Natures Best. Published 2020. Accessed October 28, 2024. https://www.naturesbest.co.uk/our-blog/the-menopause/flaxseed-for-menopause-what-does-the-science-say/#:~:text=Most%20recently%2C%20a%202013%20study,in%20postmenopausal%20women%20(3).

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