Seed cycling uses the natural components of four different seeds to help gently balance and encourage healthy hormones. It’s just one way God has given us to heal our bodies before trying pharmaceuticals. You eat flaxseed and pumpkin seeds in the first half of your cycle – period day 1 to ovulation. Then you eat sesame and sunflower seeds in the second half of your cycle – ovulation to the start of your next period.

These particular seeds are high in specific nutrients that help balance and encourage your hormones to work optimally. And there’s no reason not to! You can’t hurt yourself by eating these foods, so why not try? And though some may argue, there isn’t a lot of evidence to support that these seeds help balance hormones, there is plenty of evidence showing what micronutrients are necessary for healthy menstruation and hormone balance.

So let’s go over what these nutrients are, why they matter, and how to fit them into your daily rhythm.

Please remember, this is for educational purposes only and not meant to be taken as medical advice.

What is Seed Cycling?

Seed cycling for hormone health is a simple idea. You just eat 1-2 tablespoons a day of four different seeds during the two main phases of your menstrual cycle.

The follicular phase is the first half (or so) of your cycle, which starts on day one of your period and then goes to the day before you ovulate. I say “or so” because this is the phase of your period that may have variation. Check out my article here, which goes into more detail about period length variation. During the follicular phase, you eat flaxseed and pumpkin seeds.

Your luteal phase begins after ovulation and goes until you start your period again. A healthy luteal phase usually lasts 12-16 days. During your luteal phase, you eat sesame seeds and sunflower seeds.

Yes, it’s really that simple. You just focus on adding these four seeds in rotation, and their concentration of nutrients naturally supports a more regular, balanced menstrual cycle.

Nutritional Components of Seed Cycling

These specific seeds are high in micronutrients that support estrogen balance, estrogen flushing, and progesterone balance. Estrogen and progesterone do most of the heavy lifting in your menstrual cycle, so supporting them impacts your cycle health.

Flax Seed

Flaxseed is particularly high in lignans and is considered a phytoestrogen, meaning that it both supports healthy levels of good estrogen and helps flush out the bad. Lignans bind to excess estrogen in your body and help it get excreted in your urine.

Flaxseed can also help to lengthen the luteal cycle, which for some women is the main cause of their infertility. It also helps to reduce premenstrual syndrome (PMS) and improve ovulation. Additionally, flaxseed is high in fatty acids that help regulate inflammation, which can create a host of issues in the menstrual cycle, more on that here.

Pumpkin Seeds

Pumpkin seeds are high in Zinc, Vitamin E, and Omega-3 Fatty Acids. The zinc supports progesterone levels, which rise once you ovulate. Vitamin E can help reduce PMS symptoms while improving hormone and follicle production. And omega-3 fatty acids help control inflammation and promote blood flow to the uterus, progesterone production, and help maintain healthy cell membranes.

Sesame Seeds

Sesame seeds have a similar effect to flaxseed, with their phytoestrogen effect, helping flush out bad estrogen. Additionally, it is high in zinc, which supports healthy progesterone levels and the creation of the corpus luteum. The corpus luteum produces progesterone and thickens the uterine lining to prepare for a possible pregnancy.

Sunflower Seeds

Sunflower seeds are high in selenium – a trace mineral that many people are deficient in – which is necessary for estrogen detox in the liver. So, as progesterone rises and estrogen falls in the second half of your cycle, sunflower seeds help support this change.

You Should Know

Though seed cycling isn’t complicated, there are a few things to keep in mind before you get started.

Keep the Seeds Raw

Your seeds should be organic, raw, and unprocessed, which leaves the nutrients intact. Organic isn’t essential, but it does lessen your pesticide exposure, which influences your hormone health.

Grind the Seeds

You can use a coffee or spice grinder to grind your seeds to improve absorption. Flaxseeds, especially, cannot be digested without being ground up. But if you enjoy whole pumpkin, sesame, and sunflower seeds on a salad or in granola, you can still reap some benefits.

Store the Seeds Properly

The nutritional value of seeds deteriorates pretty quickly on the shelf so you can slow the loss of nutrients by storing the seeds in the fridge for short-term or freezer for long-term.

Be Patient

Natural remedies work slowly, so don’t lose hope if you don’t see any changes in the first few cycles. Remember, your body has had to work one way for a long time and may be deficient in the nutrients in these seeds.

Take Notes and Track Your Results

Tracking your menstrual cycle is crucial! You’ll want to be able to go back and see just how your cycles were when you started vs. where you are now. And if you’re anything like me, you’ll probably forget that your cycle in May had three days of heavy bleeding followed by two light days. If you don’t write it down, you won’t recognize when you only have one heavy day or even none.

Remember, seed cycling isn’t a cure-all for imbalanced hormones and unhealthy lifestyle choices, but it can be a helpful tool in getting you back on track. Seed cycling should be used in conjunction with other holistic health and lifestyle choices.

How to Eat the Seeds Every Day

Eating the seeds is simpler than you may expect. Once you discover how you enjoy eating them, you’ll see the possibilities are endless. I love my flaxseed and pumpkin seed ground up on a piece of avocado toast, and I like my sesame seed and sunflower seeds on a salad.

There are lots of tried and true recipes out there, so be adventurous and try not to stress out about it. Get in some seeds every day, even if it's in the same way every day, will do lots of good for your body.

Sprinkle on salads, oatmeal, soup, smoothie bowls, or avocado toast
Make a granola and include the different variations
Add to protein balls, energy bites, granola bars, or homemade Lara bars
Blend into pesto with greens and cheese
Add ground flaxseed to water and drink

Please stay tuned while I fine-tune my own recipes for a few of the above ideas. For now, simply search Pinterest or Google for a wide variety of recipes that can help you incorporate more seeds into your diet.

Seed Cycling – A Simple and Effective Way to Balance Hormones

I love seed cycling. It gives me an excuse to make a treat that’s only for me, and I feel good eating it. I noticed easier periods after just one month of seed cycling! So don’t be afraid to give it a try. Even if it doesn’t solve all your hormone issues, you’ll still reap the benefits of a nutrient boost.

I’d love to know if you’ve tried seed cycling! Leave me a comment below with your findings.

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Seed Cycling For Hormone Balance and Menstrual Health