Sprinkle Your Way to Hormone Harmony With Seed Cycling
If you hang out in wellness circles, you’ve probably heard whispers about seed cycling. It sounds a bit mystical — but it’s really just about adding specific seeds to your diet at different times of the month, with the idea of supporting your hormones.
So, what’s the story, and is it worth your spoon?
What Is Seed Cycling?
Seed cycling is a nutrition trend where you rotate certain seeds through your menstrual cycle to support natural hormone shifts.
• Follicular phase (Day 1 to ovulation): flaxseeds + pumpkin seeds
• Luteal phase (ovulation to period): sesame seeds + sunflower seeds
The theory is that compounds in these seeds can gently influence oestrogen and progesterone levels, helping to keep your cycle smooth.
Who’s It Good For?
Most chatter about seed cycling is around women of reproductive age — particularly if they’re experiencing PMS, irregular cycles, or peri-menopausal changes. Some people also use it post-pill to support hormone recalibration.
That said, seeds are nutrient powerhouses for everyone (fibre, protein, minerals, healthy fats) — so even if you don’t have periods, you can still enjoy them for general health.
🥄 The Seeds & Their Star Qualities
• Flax seeds (Follicular phase – Day 1 to ovulation)
• Rich in lignans (plant phytoestrogens) that may support healthy oestrogen balance
• High in fibre for digestion and hormone metabolism
• Provide omega-3 fats for heart, brain, and skin
• Pumpkin seeds (Follicular phase)
• Packed with zinc and magnesium to support ovulation, immunity, and energy
• Good source of plant-based protein
• Sesame seeds (Luteal phase – ovulation to period)
• Contain lignans and calcium to support progesterone production
• May help with mood steadiness and bone health
• Sunflower seeds (Luteal phase)
• High in vitamin E and selenium, powerful antioxidants
• Support skin health, immunity, and overall cell protection
🤔 Is Seed Cycling Actually Proven?
Here’s the scoop: research on seed cycling as a method is limited — there aren’t large clinical trials proving it balances hormones.
However, the individual seeds are very well studied for their nutrients, fibre, and healthy fats. They can:
• Support heart & gut health
• Help with satiety and steady energy
• Provide antioxidants that may ease inflammation
So, while it’s not a magic switch, it’s a nutritious ritual that gives your body plenty of benefits.
How Much to Use
• A common approach: 1–2 tablespoons per day of each seed, freshly ground if possible (helps you absorb the goodness).
• Sprinkle on porridge, add to smoothies, mix into yoghurt, or stir into salads.
(And yes, you can batch-grind and keep them in the fridge for a few days.)
Tips
• Go for raw, organic, unsalted seeds for max nutrients.
• Pair with vitamin-C rich foods (like berries) to boost absorption of some minerals.
• Don’t stress about perfection — it’s about adding more plants to your plate, not following strict rules.
The Bottom Line
Seed cycling won’t fix every hormone hiccup overnight, but it’s a tasty, fibre-rich way to give your body extra support. Even if you just sprinkle seeds on breakfast because they’re crunchy and cute — you’re still winning.
Love from Fallon, with intention xox
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