Does Seed Cycling Work For Regulating Your Periods? Here’s What the Science Has To Say
What is Seed Cycling?
Seed cycling is a food-based practice that claims to support hormonal balance across the phases of menstrual cycle using yep, you guessed it, seeds. The idea is to consume specific seeds during the two key phases of your cycle:
- Follicular Phase (Days 1 to Ovulation, beginning with your period)
→ 1 tablespoon each of ground flaxseeds and pumpkin seeds daily - Luteal Phase (Ovulation to Your Period)
→ 1 tablespoon each of ground sunflower and sesame seeds daily
It’s a simple concept.
But is it backed by science?
Is There Scientific Evidence for Seed Cycling?
Currently, there’s no high-quality evidence supporting seed cycling as a strategy to balance hormones or enhance fertility.
One small study from the 1990s reviewed flaxseed supplementation (10 grams per day) in 18 healthy women.
The findings? Some improvement in the progesterone-to-oestrogen ratio during the luteal phase. But the sample was small, and participants already had regular cycles, so the results aren’t widely applicable.
In short, more research is needed before we can confidently say seed cycling works.
What Do Fertility Dietitians Think About Seed Cycling?
At The Dietologist, we don’t recommend seed cycling as a standalone strategy for hormone balance or fertility.
However, we’re all for including flax, pumpkin, sunflower and sesame seeds as part of a balanced fertility-friendly diet. These little powerhouses are rich in:
- Healthy fats (including omega-3s)
- Fibre
- Key micronutrients like vitamin E, selenium, and zinc
Which can support fertility by reducing inflammation & supporting hormone production.
A critical flaw in seed cycling is it recommends eating seeds on specific days of the menstrual cycle, for those with completely absent or very irregular cycles, how do you know where you are in the cycle without thorough testing? Makes it tricky to work out whether it’s a pumpkin seed day or flaxseed day!
Better Alternatives to Seed Cycling for Hormone Balance
Rather than relying on seed cycling to “fix” hormone-related issues like PCOS, endometriosis, or irregular periods, we recommend an evidence-based approach, like:
- Following a Mediterranean-style diet: Think lots of veggies, legumes, whole grains, lean proteins, healthy fats- and yes, seeds included! There have been countless studies on the mediterranean diet and fertility outcomes.
- Regular movement and stress management. Regular exercise has been found to support fertility outcomes through reducing the risk of pregnancy complications. As with anything, balance is key and making sure you aren’t overdoing it is equally as important, read more on exercising for fertility our blog here.
- Work with a fertility dietitian who truly understands your unique hormonal and reproductive picture. From supporting egg and sperm quality to helping you achieve a more regular cycle, dietitians can play a pivotal role in optimising your fertility through personalised, science-backed nutrition strategies.
Easy Ways to Add Seeds to Your Day
Seeds are still nutrient-dense additions to your fertility nutrition plan and you can eat them everyday without the worry that the wrong seed at the wrong time will cause your cycle to go wonky!
Here are a few of our favourite ways to enjoy them:
- Sprinkle a mix of seeds over yoghurt or oats
- Toss into smoothies for texture and nutrients
- Add to salads or stir-fries for extra crunch
- Make your own trail mix for a balanced snack
So, Should You Seed Cycle?
Seed cycling isn’t harmful, but it’s not a magic bullet either.
If you love the idea and want to give it a try, then go for it! Just don’t delay getting personalised support for hormone or fertility issues, as there are also many more evidence-based strategies we use regularly in our online clinic to support you to get pregnant, stay pregnant and have a healthy baby – on your terms.
Want personalised support on your fertility nutrition journey? Book an appointment with our expert fertility dietitians today.