Seed Cycling: Expert Advice on Cost & Effectiveness

Seed cycling has become popular on social media, with claims that it can help balance hormones, reduce PMS or menopause symptoms, and improve fertility.

To understand the science behind seed cycling, we consulted registered dietitian Scientific Advisor Maya Feller, RD.

Seed cycling involves incorporating different seeds into your diet during the two main phases of your menstrual cycle.

Here's the schedule:

Research has shown that both flaxseed and pumpkin seeds contain lignans that support healthy estrogen levels, which is important in your follicular phase. Pumpkin seeds are also high in zinc, which can boost progesterone leading into the second half of your cycle.

As for during your luteal phase, sunflower seeds are rich in vitamin E, which can stimulate progesterone production, while sesame seeds contain lignans that can help regulate estrogen.

As evidenced, there is science behind the effects of certain seeds on a woman’s menstrual cycle. But as for seed cycling in particular? Feller says there isn’t really any research proving its effectiveness—at least not yet.

“It all makes sense and there are researchers I know who are looking into it, but it’s not quite ready for us to say to the masses, ‘This is what you should do at the four phases,’” she explains.

So if seed cycling isn’t yet a proven method for balancing hormones, what is? We asked registered dietitian Steph Tarnacki, RD, for some of her tips for healthier hormones and how to minimize PMS symptoms throughout your cycle.

Tarnacki recommends consuming iron-rich foods such as red meat, lentils, and fortified cereals, or taking an iron supplement if you have heavy periods. She explains that iron deficiency can lead to fatigue, decreased focus, and potential anemia. To enhance iron absorption, she recommends pairing iron-rich foods with a source of vitamin C, such as citrus fruits or bell peppers.

Studies have shown that women experiencing severe PMS symptoms like mood swings, cramps, and headaches have low zinc levels. Shellfish, legumes, and seeds are good sources of zinc. However, Tarnacki advises that obtaining the daily zinc requirement through food alone is challenging, especially for vegans and vegetarians. Therefore, she recommends taking a zinc supplement.

Magnesium is a vital mineral that promotes bone strength, reduces inflammation, and relieves muscle cramps. Tarnacki suggests taking a magnesium supplement or incorporating foods like nuts, seeds, and leafy greens into your diet due to the common magnesium deficiency. She explains that it's easier to get magnesium through food, with one serving of nuts or seeds providing 1/3 to 1/2 of the daily recommended intake.

Tarnacki advises reducing salt intake to minimize bloating by limiting water retention. She suggests limiting highly processed and packaged foods to avoid excess salt.

In essence, hormone balance relies on fundamental principles, what Feller calls the pillars of health. She emphasizes the importance of diet, sleep, and hydration, suggesting adjustments if needed.

Tarnacki echoes this, highlighting a nutritious diet rich in whole foods, lean protein, healthy fats, and abundant fruits and vegetables as crucial.