Is “seed cycling” beneficial for hormonal health?

There are no controlled trials on the practice of seed cycling for hormonal health, and, consequently, there is no evidence to support or refute its benefits to the menstrual cycle. Seed cycling involves eating specific seeds (e.g., pumpkin, flax, sesame, sunflower) during certain phases of the menstrual cycle to “support” hormone production and function. The idea is that as reproductive hormones ebb and flow, so too does the body’s nutritional needs, and different seeds can be cycled in and out of the diet to “match” these needs and thereby optimize hormonal health.

During the follicular phase, flax seeds (which contain phytoestrogens) and pumpkin seeds (for micronutrients like zinc and magnesium) are consumed to support and “balance” the rise in estrogen. During the luteal phase, sunflower seeds (for micronutrients like vitamin E and selenium) and sesame seeds (for micronutrients like calcium and B vitamins) are consumed to support progesterone production. The “dosage” for each seed is 1 to 2 tablespoons per day, preferably raw and freshly ground.

Although there are no trials on seed cycling, there is some evidence on the effect of certain seeds and micronutrients on the menstrual cycle. For instance, a small crossover study in 18 women found that supplementation with flax seed powder reduced the number of anovulatory cycles (a menstrual cycle with no egg release), but there were no significant differences in estrogen levels.^[1] Supplementation with zinc for 4 to 6 days before (and possibly during) menstruation may reduce menstrual pain in people with primary dysmenorrhea.^[2] Similarly, calcium supplementation may reduce symptoms of PMS,^[3] as may vitamin E supplementation.^[4] A retrospective cohort study in infertile women with PCOS also found that vitamin E supplementation reduced markers of oxidative stress, but it did not improve ovulation or the chance of getting pregnant.^[5]

Seeds do contain important vitamins and minerals and can be a healthful addition to most diets. However, it is important to seek the help of a clinician if hormonal issues are suspected.