What is seed cycling and does it work?

Seed cycling is an approach where different seeds are rotated in the diet to help balance hormones. Usually, the set of seeds are flax, pumpkin, sunflower, and sesame. When the seeds are consumed depends on a woman’s menstrual cycle.

The most common method says to consume 1 tablespoon each of freshly ground flax and pumpkin seeds per day for the first 13 to 14 days of their menstrual cycle. Then, for the rest of the cycle, women would eat 1 tablespoon each of ground sunflower and sesame seeds per day until the first day of their next period. Those with an irregular menstrual cycle (for example women in late perimenopause) or are in postmenopause would rely on lunar cycles to know when to consume what seeds (with day 1 being a new moon).

The proposed benefits of these seeds are that they contain antioxidants, omega 3 and 6 fatty acids, protein, carbohydrates, fibre, zinc, potassium, phosphorus, and magnesium and other trace minerals (calcium, sodium, manganese, iron, zinc, and copper) that may promote normal hormonal levels of oestrogen and progesterone in females.

The idea is that during the first 2 weeks (the menstrual and follicular phases), the phytoestrogen in flax seeds can balance oestrogen levels as needed. The zinc in pumpkin seeds helps increase progesterone production which is needed for the next phases of the cycle. Then, during the second half (ovulation and the luteal phase), the polyphenol lingans in sesame seeds limit oestrogen from increasing too much, and the vitamin E in sunflower seeds boost progesterone levels.

What does the science say?

Unfortunately, there is little evidence to show that the small amounts of these nutrients in these seeds can regulate oestrogen and progesterone levels.

That being said, they can provide some benefits to women. For example, phytoestrogens may decrease certain symptoms such as hot flushes and vaginal atrophy (you’ll learn more about this in later lessons).

References:

• Effects of flaxseed and Hypericum perforatum on hot flash, vaginal atrophy and estrogen-dependent cancers in menopausal women: a systematic review and meta-analysis. Ghazanfarpour et al., 2016. Avicenna J Phytomed.
• Sesame ingestion affects sex hormones, antioxidant status, and blood lipids in postmenopausal women. Wu et al., 2006. J Nutr.
• Advantages of seed cycling diet in menstrual dysfunctions: A review based explanation. Mahapatra et al., 2023. Pharma Innovation Journal.
• Effectiveness of combined seeds (pumpkin, sunflower, sesame, flaxseed): As adjacent therapy to treat polycystic ovary syndrome in females. Rasheed et al., 2023. Food Sci Nutr.

Updated on: 27/10/2026