1. Is seed cycling evidence-backed?

Quick Overview

What is seed cycling? Seed cycling is a practice of consuming specific seeds in sync with the menstrual cycle phases to promote hormonal balance.

• Follicular phase: Flax and pumpkin seeds

• Luteal phase: Sunflower and sesame seeds

TL;DR: Seeds are highly nutritious and beneficial. But there is no scientific basis currently to eat them in sync with your cycle. Research: Evidence is very limited. There is only one randomised control trial (RCT) on seed cycling for PCOS, showing modest hormonal benefits when combined with diet. RCTs on seed components, especially flax seeds, are more promising. Doc’s opinion: It is a good idea to include these seeds in your daily diet. But syncing to cycle is not needed. This is advised: 20 g daily of seed mix - 5 g of each flax, pumpkin, sunflower, and sesame seeds

What We Know: A Detailed Guide

Flax seeds are the most studied component of seed cycling. In specific, they are rich in lignans, a type of phytoestrogens.

Phytoestrogen means:

• They come from plants

• They act a little like estrogen in your body, but much weaker

Mechanism of Seed Cycling: Role of Each Seed

1. Flax seeds

Main nutrients:

• Lignans (phytoestrogens), highest among all plant foods

• Alpha-linolenic acid (omega-3) – ~2.3g

• Magnesium (~10% RDA)

• Thiamine/Vitamin B1 (~8% RDA)

Effects:

• May bind excess estrogen

• Support healthy estrogen metabolism

• Promote regular ovulation

2. Pumpkin seeds

Main nutrients:

• Zinc (~12% RDA)

• Iron and magnesium (~10% RDA)

Effects:

• May support ovulation and follicle development by promoting FSH production and healthy hormone synthesis

3. Sesame seeds

Main nutrients:

• Lignans (sesamin, sesamolin)

• Copper (~44% RDA)

• Calcium (~10% RDA)

• Magnesium (~8% RDA)

Effects:

• May modulate estrogen metabolism in the luteal phase and support progesterone balance.

4. Sunflower seeds

Main nutrients:

• Vitamin E (~13% RDA)

• Selenium (~4% RDA)

• Also contains healthy fats and plant sterols

Effects:

• May support progesterone production

• May reduce inflammation

Written by

Aditi Dimri

Researched by

Dr Inara Isani

Reviewed by

Dr P Liston

References

1. 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.

2. Mohammadi-Sartang M, Mazloom Z, Raeisi-Dehkordi H, Barati-Boldaji R, Bellissimo N, Totosy de Zepetnek JO. The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials. Obes Rev. 2017 Sep;18(9):1096-1107. doi: 10.1111/obr.12550. Epub 2017 Jun 21. PMID: 28635182.