Seed Cycling for Fertility and Beyond

Seed cycling is one of those things that people either love or hate. The strong feelings it stirs up are probably due to the fact that there isn’t much scientific research on the topic at all. Yet, there is ample anecdotal evidence across the internet and social media suggesting that seed cycling does in fact help many women regulate their menstrual cycles. And, in Traditional Chinese Medicine, it’s believed that “seeds generate seeds” – a simple way of thinking about the value of seeds for female fertility. So, if you’re struggling to get your period consistently, or at all, and you’re at a loss for what to do, this could be a relatively low-lift dietary intervention to consider. 

How it Works: 

Each day, you eat two tablespoons of raw, ground seeds – alone, in smoothies, added to salads, however you like to incorporate them! The exact type of seed depends on where you’re at in your cycle and, therefore, which phase of the month you’re in. Let’s refresh our memories on the two phases of the menstrual cycle really briefly before getting into which seeds to use for each phase.

Phase 1, or your follicular phase, begins on the first day of your period and ends on the day that you ovulate (about 14 days in total). During these few weeks, follicle stimulating hormone (FSH) gets released, signaling to your ovaries that it’s time to develop eggs. As your body prepares for a mature egg, it pumps out estrogen to thicken up the lining of your uterus, also known as the endometrium. This surge in estrogen stimulates the release of luteinizing hormone (LH), which initiates ovulation: the release of a mature egg. 

Phase 2, or your luteal phase, begins the day after ovulation and ends when you get your period (another 14 days in total). At this point, your body ramps up the production of progesterone to prepare your uterus for egg fertilization and implantation in your endometrium. So while estrogen is the predominant hormone during your follicular phase, progesterone is the predominant hormone during the luteal phase. 

Phase 1

During phase 1, you will focus on eating one tablespoon of pumpkin seeds and one tablespoon of flax seeds daily. These particular seeds are rich in lignans, which are phytoestrogens that act like estrogen in your body. Additionally, pumpkin seeds are loaded with zinc, which helps to boost testosterone levels (and your libido!), ramp up progesterone production and increase FSH to trigger ovulation. Not to mention, pumpkin seeds are high in omega 3s, which are really nourishing to the reproductive system on many different levels (1, 2).

Phase 2

When you’re in phase 2 of your cycle, you’ll switch to eating one tablespoon of sunflower seeds and one tablespoon of sesame seeds daily. Why? Sunflower seeds contain selenium, a mineral that helps your body get rid of excess estrogen, and vitamin E, an antioxidant and natural progesterone booster. Sesame seeds are amazing for reducing inflammation (critical for happy hormones) and supporting cholesterol metabolism. Since cholesterol is the building block of sex hormones like estrogen and progesterone, it makes sense that nice, stable cholesterol production is important for balanced hormones (3, 4). 

The Benefits of Seed Cycling:

1. Hormonal balance – it’s believed to encourage a healthy estrogen:progesterone ratio
2. Nutrient density – seeds are a fantastic source of omega 3 fatty acids, fiber, vitamins and minerals 
3. Fertility support – by enhancing all stages of the menstrual cycle, seed cycling may be able to improve fertility rates (5, 6, 7, 8)
4. Improved insulin sensitivity – the fiber, omega 3s and lignans can help with blood sugar regulation (9)
5. Anti-inflammatory – omega 3s (especially alpha lipoic acid, or ALA) protect against chronic inflammation throughout the body (10)
6. Menopause symptom relief – flaxseeds have been shown to reduce hot flashes and vaginal dryness (11, 12)

If you’re excited about the idea of implementing seed cycling into your routine, remember that it takes a minimum of one full cycle of consistent supplementation before you’ll usually notice any results. For many women, it can take up to three months to see the benefits.