Exploring the Benefits of Seed Cycling for Hormone Health
Written by Dr. Anjali Kasunich
Introduction
In the pursuit of holistic well-being, many individuals are turning to natural methods to support symptoms related to PMS, PCOS, endometriosis and other hormone imbalances. One such practice gaining attention is seed cycling – a nutritional approach that can help support hormonal balance throughout the menstrual cycle. In this blog post, we'll delve into the benefits of seed cycling supported by research and explore how incorporating specific seeds into your diet can potentially promote hormonal harmony.
Understanding Seed Cycling
Seed cycling involves eating different seeds during specific phases of the menstrual cycle to align with hormonal fluctuations. This practice is rooted in the belief that certain seeds can provide essential nutrients that support hormonal balance during the different stages of the menstrual cycle. Here’s how you can incorporate seed cycling for hormone health:
Follicular Phase (Days 1-14) (*Day 1 = 1st day of your period):
During this phase, 1-2 Tablespoons of ground flaxseeds and pumpkin seeds are commonly recommended.
Flaxseeds are rich in lignans, which have been associated with estrogen-modulating effects1.
Pumpkin seeds are a good source of zinc, a mineral that’s been shown to help with hormone regulation, insulin sensitivity and healthy lipid levels 2.
Luteal Phase (Days 15-28):
1-2 Tablespoons of ground sunflower seeds and sesame seeds are often suggested during the luteal phase.
Sesame seeds contain lignans that can help to balance estrogen & progesterone levels in this phase 3.
Sunflower seeds provide vitamin E, which has been linked to reduced PMS symptoms 4.
*For those who want to try seed cycling, but do not have regular cycles, consider cycling with the moon’s phases. This can look like eating flaxseeds and pumpkin seeds from the new moon to the full moon, then sesame and sunflower seeds from the full moon to the new moon.
Benefits of Seed Cycling
Hormonal Balance:
Lignans found in flaxseeds and sesame seeds have been studied for their potential estrogenic and antiestrogenic effects, contributing to hormonal equilibrium1, 3. A recent study also demonstrated that seed cycling can help to improve hormonal markers (FSH and LH) in those who have polycystic ovary syndrome (PCOS) 5.
Reduced PMS Symptoms:
Vitamin E, abundant in sunflower seeds, has been associated with a reduction in premenstrual syndrome (PMS) symptoms 4.
Menstrual Regularity:
While more research is needed, anecdotal evidence and some studies suggest that seed cycling may support more regular menstrual cycles. I’ve certainly seen this many times in my private practice.
Nutrient-Rich Support:
Seeds used in seed cycling are nutrient powerhouses, providing essential nutrients such as zinc, omega-3 fatty acids (from flaxseeds), and vitamin E, which are crucial for overall health.
Anti-Inflammatory Effects:
Omega-3 fatty acids found in flaxseeds may have anti-inflammatory properties. Inflammation triggers many degenerative processes in the body and can worsen hormone imbalances. Flaxseeds may be an effective solution to combating inflammation and protecting our hormones 5.
Final Thoughts
Seed cycling is a natural and accessible method that aligns nutrition with the menstrual cycle to promote hormonal balance and help alleviate menstrual symptoms. While scientific research on seed cycling is still evolving, the nutritional content of the seeds involved and preliminary studies suggest promising benefits.
As with any health practice, it's important to approach seed cycling with an open mind and consult with healthcare professionals to ensure it aligns with individual health needs and conditions. By embracing the potential benefits of seed cycling, women can explore a holistic approach to hormonal health, nurturing a sense of balance and well-being throughout their menstrual cycles.
* Disclaimer: The information provided in this article is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this article. The content of this article is based on general knowledge and research available up to the date of publication. While efforts have been made to present accurate and up-to-date information, the rapidly evolving nature of medical and scientific research means that new evidence may emerge that could alter the information provided. Individual responses to dietary practices, including seed cycling, can vary. Before making any significant changes to your diet or lifestyle, especially if you have existing health conditions or concerns, it is advisable to consult with a qualified healthcare professional.
Let’s embrace hormonal balance and well-being together!
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About Dr. Anjali
Dr. Anjali Kasunich is a California-licensed Naturopathic Doctor and founder of Mantra Natural Medicine where she uses a heart-centered approach and evidence-based natural treatments to help her patients heal. She is also the president of the Purnima Foundation, a nonprofit organization dedicated to providing access to naturopathic and holistic health support through online community and courses. In addition to her work with clients, she serves as a consultant for Nutrafol.
Dr. Anjali enjoys spending time with her husband, dog, friends & family, dancing, and being in her garden. You can learn more about Dr. Anjali and her favorite healthy tips by visiting her Instagram or TikTok.
References
Desmawati D, Sulastri D. Phytoestrogens and Their Health Effect. Open Access Maced J Med Sci. 2019 Feb 14;7(3):495-499. doi: 10.3889/oamjms.2019.044. PMID: 30834024; PMCID: PMC6390141.
Nasiadek M, Stragierowicz J, Klimczak M, Kilanowicz A. The Role of Zinc in Selected Female Reproductive System Disorders. Nutrients. 2020 Aug 16;12(8):2464. doi: 10.3390/nu12082464. PMID: 32824334; PMCID: PMC7468694.
Touillaud MS, Thiébaut AC, Fournier A, Niravong M, Boutron-Ruault MC, Clavel-Chapelon F. Dietary lignan intake and postmenopausal breast cancer risk by estrogen and progesterone receptor status. J Natl Cancer Inst. 2007 Mar 21;99(6):475-86. doi: 10.1093/jnci/djk096. PMID: 17374837; PMCID: PMC2292813.
Dadkhah H, Ebrahimi E, Fathizadeh N. Evaluating the effects of vitamin D and vitamin E supplement on premenstrual syndrome: A randomized, double-blind, controlled trial. Iran J Nurs Midwifery Res. 2016 Mar-Apr;21(2):159-64. doi: 10.4103/1735-9066.178237. PMID: 27095989; PMCID: PMC4815371.
Rasheed N, Ahmed A, Nosheen F, Imran A, Islam F, Noreen R, Chauhan A, Shah MA, Amer Ali Y. Effectiveness of combined seeds (pumpkin, sunflower, sesame, flaxseed): As adjacent therapy to treat polycystic ovary syndrome in females. Food Sci Nutr. 2023 Mar 25;11(6):3385-3393. doi: 10.1002/fsn3.3328. PMID: 37324929; PMCID: PMC10261760.
Rahimlou M, Jahromi NB, Hasanyani N, Ahmadi AR. Effects of Flaxseed Interventions on Circulating Inflammatory Biomarkers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2019 Nov 1;10(6):1108-1119. doi: 10.1093/advances/nmz048. PMID: 31115436; PMCID: PMC6855939.