Seed cycling has emerged as a popular trend that is said to help in balancing hormones, enhancing fertility, and alleviating the symptoms associated with menopause. This intriguing practice involves the consumption of specific seeds—namely flax (alsi), pumpkin (kaddu), sesame (til), and sunflower (surajmukhi)—at different phases throughout the menstrual cycle to support hormone regulation.

While many individuals share personal stories about the benefits they have experienced from seed cycling, it is important to note that scientific research validating these claims is still insufficient. This article aims to provide comprehensive insights into the concept of seed cycling and evaluates its potential as a beneficial practice.

What is seed cycling?

Seed cycling is a naturopathic approach that is believed to aid in balancing hormones by regulating estrogen levels during the initial phase of the menstrual cycle and progesterone levels during the latter phase. This technique has garnered attention for its potential health advantages, which include regularizing menstrual cycles, alleviating acne, addressing polycystic ovarian syndrome (PCOS), managing endometriosis and infertility, as well as soothing menopausal symptoms like hot flashes, night sweats, fatigue, and mood fluctuations.

Furthermore, some sources suggest that seed cycling might enhance thyroid hormone levels, improve hair health, support weight loss, reduce water retention, and even minimize cellulite. The most prevalent method encourages women to consume 1 tablespoon (approximately 10g) each of freshly ground flax seeds (flaxseed) and pumpkin seeds (pepita) daily for the first 13 to 14 days of their menstrual cycle, known as the follicular phase.

In the latter half of their cycle, termed the luteal phase, those practicing seed cycling are advised to consume 1 tablespoon (around 10g) each of ground sunflower seeds and sesame seeds  each day until the onset of their next period, marking the start of a new cycle. For menopausal or postmenopausal women who lack a regular menstrual cycle, it is often suggested to align with the lunar phases, considering the new moon as the first day of their cycle.

Advocates of this method assert that noticeable positive hormonal changes can occur within just a few months of adhering to this cycling regimen. Essentially, seed cycling is a natural remedy that focuses on balancing levels of estrogen and progesterone through the consumption of flax and pumpkin seeds in the first half of the cycle and sunflower and sesame seeds in the latter half.

Understanding the Mechanism

The explanations surrounding the effectiveness of seed cycling can vary significantly across various references. Nonetheless, the fundamental concept is that specific seeds can either enhance or inhibit the production of the hormones estrogen and progesterone.

Hormonal Dynamics in a Typical Cycle

Throughout a typical menstrual cycle, estrogen is generated during the initial two weeks of the follicular phase as ovarian follicles mature. As ovulation approaches, levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH) surge, while estrogen levels tend to dip immediately after ovulation. Following the release of an egg, the luteal phase commences, characterized by a gradual rise in progesterone and estrogen levels, which work in harmony to facilitate conception and implantation. If implantation does not occur, these hormone levels decline prior to the onset of the next menstrual period.

Factors Leading to Hormonal Imbalance

Generally, most women produce sufficient hormone levels to maintain a healthy cycle. However, various health issues such as polycystic ovary syndrome (PCOS) and hypothyroidism, along with factors like excessive exercise, being underweight, or overweight, can result in hormonal imbalances. Furthermore, during menopause, there is a notable decrease in estrogen and progesterone levels, heightening the risk of conditions like heart disease and osteoporosis, and can trigger symptoms such as hot flashes and weight gain. Seed cycling aims to support not only those experiencing hormonal imbalances but also women with regular cycles.

How Seeds Affect Hormone Levels

During the follicular phase, advocates of seed cycling suggest that the phytoestrogens found in flax seeds can aid in modulating estrogen levels as necessary. Phytoestrogens are plant-derived compounds that can mimic estrogen's effects in the body. Additionally, zinc present in pumpkin seeds is believed to enhance progesterone production in preparation for the subsequent phase of the cycle. In the luteal phase, lignans—a specific category of polyphenol—found in sesame seeds are thought to prevent excessive increases in estrogen levels. At the same time, the vitamin E in sunflower seeds is considered beneficial for raising progesterone levels. Overall, seed cycling proposes a means to balance estrogen and progesterone through the combined effects of phytoestrogens, zinc, selenium, and vitamin E.

Can Seed Cycling Help Balance Hormone Levels?

One of the main assertions surrounding seed cycling is its potential to help regulate hormone levels through the phytoestrogens derived from lignans. Particularly, sesame seeds (til) and flax seeds (alsi) are noted for their impressive lignan content, boasting around 834 mg and 294 mg of lignans respectively per 100 grams.

Once consumed, these lignans undergo conversion into mammalian lignans, specifically enterolactone and enterodiol. These phytoestrogens can either mimic the effects of estrogen or inhibit it, depending on their concentration. Some preliminary studies involving women have suggested that incorporating flax seeds into their diet may lead to enhanced menstrual cycle regularity, improved hormone levels, a prolonged luteal phase, and a reduction in cyclical breast discomfort.

Nonetheless, it is important to note that the estrogen-modulating effects of these lignans are relatively mild, and they are mainly linked to anticancer benefits rather than achieving a balanced hormonal state. Regarding sesame, a notable 5-week study involving postmenopausal women indicated that a daily intake of 50 grams (about 1.8 ounces) of sesame powder resulted in a rise in certain sex hormone levels, although this did not extend to estrogen levels. Furthermore, while sufficient intake of zinc and vitamin E is crucial for maintaining reproductive health, there is no robust evidence to support the idea that obtaining these nutrients from seeds specifically offers enhanced benefits for hormone regulation. Overall, women with a regular menstrual cycle typically produce appropriate hormone levels naturally. For those facing hormonal imbalances, seed cycling may not be the most effective approach to alleviate symptoms.

While plant lignans can exert a mild influence on estrogen levels and flax seeds have been associated with improved cycle length and reduced breast pain, there remains a lack of evidence linking seed cycling to significant improvements in hormone levels.

Understanding the Impact of Menopause Symptoms

Various seeds have shown promise in alleviating symptoms and enhancing hormone balance during and after the menopausal transition. Notably, flax seeds (alsi) have been associated with modest increases in estrogen levels, improved hormone metabolism, a reduction in hot flashes, alleviation of vaginal dryness, and an overall enhancement in the quality of life for women experiencing menopause and postmenopause.

For instance, a 3-month clinical trial involving postmenopausal women demonstrated that a concentrated supplement containing 100 mg of flax seed extract alongside black cohosh led to improvements in symptoms such as hot flashes, anxiety, mood fluctuations, and headaches. Furthermore, the intake of flax seeds is linked to potential cancer-fighting properties and a decreased risk of breast cancer among postmenopausal women; however, further clinical trials are necessary to substantiate these claims.

Sesame seeds (til) may also provide health benefits for women during postmenopause. In a five-week study involving 24 postmenopausal women, daily consumption of 50 mg of sesame powder was found to improve hormone profiles and enhance antioxidant levels, as well as blood lipid profiles. Nevertheless, some research indicates that lignans, a type of phytoestrogen found in these seeds, may not outperform a placebo in alleviating menopausal symptoms, underscoring the need for additional studies.

It is worth noting that neither zinc nor vitamin E has demonstrated a significant impact on menopausal symptoms or hormone levels. In summary, while flax and sesame seeds may offer several health benefits for women experiencing menopause and postmenopause, current evidence does not support the effectiveness of the specific doses and timings suggested by the practice of seed cycling.

In conclusion, flax and sesame seeds may indeed help mitigate some menopausal symptoms, including estrogen levels, hot flashes, and vaginal dryness; however, further investigation is essential. There is no solid evidence to indicate that the recommended doses and timings associated with seed cycling yield any substantial benefits.

Additional Advantages of Seeds

While the scientific backing for seed cycling remains limited, incorporating a variety of seeds such as flax (alsi), pumpkin (kaddu), sesame (til), and sunflower (surajmukhi) into your daily meals can significantly enhance overall well-being. These four types of seeds are abundant in essential nutrients, including fiber, manganese, magnesium, copper, thiamine, vitamin E, and beneficial fats. These components are crucial for maintaining optimal health, particularly in relation to reproductive wellness.

Moreover, studies suggest that the consumption of flax, sesame, and sunflower seeds may lead to favorable outcomes regarding heart disease risk factors, notably by helping to lower elevated cholesterol and blood pressure levels. In addition, flax, pumpkin, and sunflower seeds have shown potential in offering protection against breast cancer. Flax seeds are also recognized for their role in enhancing blood sugar regulation, while pumpkin seed oil has been noted for its benefits concerning prostate health and urinary issues. Furthermore, sesame seeds may contribute to decreased inflammation and offer improvements in athletic recovery and performance. Although seed cycling may not directly balance hormones, the inclusion of these seeds in your diet enriches your intake of vital vitamins and minerals, correlating with a decreased risk of certain cancers, along with lowered levels of inflammation, cholesterol, and blood sugar.

The Bottom Line

Numerous seeds are exceptionally nutritious and provide a variety of health advantages. Seed cycling involves incorporating flax (alsi), pumpkin (kaddu), sesame (til), and sunflower (suraj mukhi) seeds at specific phases of your menstrual cycle. This practice is believed to help balance certain hormones, enhance fertility, and alleviate menopausal symptoms, among various other potential benefits. However, the scientific evidence backing these assertions is either insufficient or not robust. For instance, the lignans found in these seeds are associated with minimal effects on hormone levels, as well as only slight reductions in symptoms related to menopause and possibly a decreased risk of breast cancer. Nevertheless, including seeds in your diet remains an excellent strategy to enhance the quality of your nutrition and overall well-being.