1. Is seed cycling evidence-backed?
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 & Pumpkin seeds
Luteal phase: Sunflower & Sesame seeds
TLDR;
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, & Sesame seeds
What we know
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
Flax Seeds
Main nutrient: – Lignans (phytoestrogens) – highest among all plant foods – Alpha-linolenic acid (omega-3) – ~2.3g – Magnesium (~10% RDA), Thiamine/Vitamin B1 (~8% RDA)
Effect: – May bind excess estrogen, support healthy estrogen metabolism, and promote regular ovulation.
Pumpkin Seeds
Main nutrient: – Zinc (~12% RDA) – Iron and magnesium (~10% RDA)
Effect: – May support ovulation and follicle development by promoting FSH production and healthy hormone synthesis.
Sesame Seeds
Main nutrient: – Lignans (sesamin, sesamolin) – Copper (~44% RDA), Calcium (~10% RDA), Magnesium (~8% RDA)
Effect: – May modulate estrogen metabolism in the luteal phase and support progesterone balance.
Sunflower Seeds
Main nutrient: – Vitamin E (~13% RDA), Selenium (~4% RDA) – Also contains healthy fats and plant sterols
Effect: – May support progesterone production and reduce inflammation.
References:
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.
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.
Aditi Dimri
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