Seed Cycling

If you’re experiencing irregular menstrual cycles or bothersome PMS symptoms like painful cramping, acne, back pain, or breast tenderness, you may benefit from introducing seed cycling into your wellness regimen.

Menstrual Cycle Basics

There are two key phases that regulate the menstrual cycle: the follicular and the luteal phases.

The follicular phase starts on the first day of menses and concludes with ovulation. During this period, an immature oocyte (egg) matures within a follicle on the ovary. Once mature, the egg is ready for the possibility of conception.

The luteal phase begins after ovulation and ends when the menstrual period starts. During this time, the endometrial lining builds up to support a healthy pregnancy if conception occurs.

Each phase of the cycle is orchestrated by hormone fluctuations. Estrogen, specifically estradiol, is predominant in the follicular phase, while progesterone peaks in the mid-luteal phase, about one week after ovulation.

Introducing Our Seeds

Now that we understand each phase and the hormones that regulate them, we can better determine which seeds to use in each phase. Although the exact mechanism is not entirely clear, here’s what I’ve found:

Days 1–14 of the Cycle: Flax, Chia, and Pumpkin Seeds

Ground flax and chia seeds are excellent sources of fiber and lignans, which act as selective estrogen receptor modulators (SERMs). These phytoestrogens can interact with estrogen receptors, reducing excessive estrogen production through negative feedback, or boosting estrogen-related signals if levels are low. This may provide significant relief for various endocrine imbalances, especially for those with PCOS or endometriosis.

Flax seeds also increase Sex Hormone Binding Globulin (SHBG) in the bloodstream, which helps reduce excess free estrogen and testosterone, aiding their removal from the body. The fiber in these seeds additionally supports bowel regularity, reducing the risk of constipation and estrogen metabolite reabsorption. Absolutely amazing for hormone balance!

Pumpkin seeds are rich in zinc, which supports ovulation and progesterone production and helps keep testosterone in check (important because elevated testosterone can suppress ovulation). Zinc is also essential for maintaining healthy skin and our gut lining.

Days 14–28 of the Cycle: Sesame and Sunflower Seeds

Sesame seeds contain compounds such as sesamin and sesamol, which help inhibit excessive estrogen production and promote progesterone balance.

Sunflower seeds are abundant in vitamin E and selenium, nutrients necessary for converting cholesterol into progesterone. Selenium also protects the corpus luteum (the structure that previously housed the egg), which is responsible for progesterone production during the luteal phase.

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While hormone imbalances are common, they are not inevitable. You have agency! Seed cycling is a great starting point for taking charge of your hormonal balance, but it is only one piece of the puzzle.

Interested in more support? Let’s chat!

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