The Roots of Seed Cycling

This practice has been part of holistic care for centuries. By pairing certain seeds with phases of the menstrual cycle, the idea is to help your body optimize estrogen and progesterone production naturally.

Seeds are very nutrient-dense and provide fiber, essential fatty acids, lignans (compounds that act as antioxidants), and minerals, all of which play a role in your body’s metabolism, inflammation, and hormone-balancing processes.

“Even if research on seed cycling specifically is limited, the nutritional value of seeds is undeniable,” notes Bridget Isaacs, MS, RD.

How Seed Cycling Works

Seed cycling typically splits the menstrual cycle into two phases:

Follicular Phase (Day 1–14)

• Flax seeds (1 tbsp daily): Rich in lignans and omega-3s, which may support estrogen metabolism and reduce inflammation.

• Pumpkin seeds (1 tbsp daily): A source of zinc, which may help support progesterone production and prepare the body for ovulation.

Luteal Phase (Day 15–28)

• Sesame seeds (1 tbsp daily): Packed with lignans and selenium, sesame seeds can help your body use estrogen more effectively and support its natural antioxidant defenses.

• Sunflower seeds (1 tbsp daily): A great source of vitamin E, sunflower seeds help your body make and use progesterone during the luteal phase and support overall reproductive health.

  
  

Practical Ways to Try Seed Cycling

Seed cycling works best when it fits easily into your daily routine. Here are some simple, tasty ways to make it happen:

Add Ground Flax to Everyday Foods:

Stir ground flax into smoothies, yogurt, overnight oats, or even pancake batter. This adds a nutty flavor, extra fiber, and healthy fats without changing the texture too much.

Sprinkle Seeds on Meals:

Toss pumpkin or sunflower seeds onto salads, grain bowls, or roasted veggies for extra crunch and nutrients. They also make an easy trail mix paired with dried fruit.

Blend Sesame Seeds into Sauces:

Use sesame seeds to make tahini and whisk into dressings, dips, or drizzle over roasted vegetables. Toasting sesame seeds first can bring out a deeper, nutty flavor.

Rotate Seeds with Pre-Portioned Jars:

Prep small jars or bags with your weekly seed portions so you can easily grab what you need. This keeps you on track with your cycle phases and saves time.

Grind for Better Absorption:

Flax and sesame seeds are best ground before eating so your body can absorb their nutrients. A quick spin in a coffee grinder or food processor works perfectly, and grinding them while they are fresh keeps them flavorful.

Make It Fun and Flexible:

Add seeds to energy bites, homemade granola, or sprinkle over avocado toast. The goal is to enjoy them in ways that feel natural and not forced.

Limitations and What the Science Says

Seed cycling is not a medical treatment. While seeds are nutrient-rich, research specifically on cycling protocols is still limited. Some studies are showing the benefits of including seed cycling as an adjunctive therapy to treat polycystic ovary syndrome. And more research is being done on the advantages of seed cycling for other menstrual dysfunctions. While the science is still ongoing,  there is a great deal of information out there that supports many of the nutrients they provide, like omega-3s, lignans, zinc, and vitamin E, for reproductive and metabolic health. 

“Clients often ask if seed cycling will ‘fix’ their hormones. My answer is: seeds can support, but they’re just one part of a bigger nutrition and lifestyle plan,” explains Jessica Kelly, MS, RDN, LDN.

Nourishing Your Hormones, One Seed at a Time

Seed cycling is an easy, food-based way to bring more nutrient-packed seeds into your day while also gently supporting your hormone balance. Whether or not you follow the exact cycling phases, adding flax, pumpkin, sesame, and sunflower seeds is a great way to boost fiber, protein, and healthy fats.

“Even without definitive studies on cycling, adding seeds into your diet is an easy win for fiber, protein, and healthy fats,” says Bridget Isaacs, MS, RD.

At Berry Street, we look at the big picture, combining nutrition strategies like seed cycling with blood sugar support, stress management, and lifestyle habits to help you feel your best all month long.

Are you ready to take the next step? Work with a Berry Street dietitian to create a personalized hormone health plan that fits your unique needs, so you can feel balanced, energized, and confident in your body. Contact us today. 

Frequently Asked Questions: Seed Cycling

Is seed cycling scientifically proven?
Not fully. There’s limited direct research, but strong evidence supports the nutrients in seeds.

Do I have to grind all the seeds?
Flax and sesame should be ground for absorption; pumpkin and sunflower can be eaten whole.

Can men or postmenopausal women try seed cycling?
Yes—while originally designed around menstrual cycles, seeds support general hormone and metabolic health for all.

Can I take supplements instead of seeds?
Whole foods provide synergy that supplements may not replicate.

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