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The science behind Seed Cycling: A natural approach to hormonal balance

Seed cycling is a holistic practice that involves consuming specific seeds - flax, pumpkin, sesame, and sunflower - at different phases of the menstrual cycle to support hormonal harmony.

 

Rooted in traditional Ayurvedic and Chinese Traditional Medicine and gaining attention in modern wellness circles, this approach aims to alleviate symptoms associated with hormonal imbalances, such as PMS, irregular periods, and menopausal discomfort. But what does science say about the benefits of these seeds?

Understanding Seed Cycling and hormonal health

The menstrual cycle is divided into two primary phases:

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  1. Follicular Phase (Days 1–14*): Begins on the first day of menstruation and continues until ovulation. During this phase, oestrogen levels rise to prepare the body for potential conception.

  2. Luteal Phase (Days 15–28*): Post-ovulation, progesterone levels increase to support possible pregnancy. If conception doesn't occur, both hormone levels decline, leading to menstruation.​

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Seed cycling aligns the intake of specific seeds with these phases:

  • Follicular Phase: Consume 2 tablespoons of ground, organic flaxseeds and pumpkin seeds daily.

  • Luteal Phase: Switch to 2 tablespoons of ground, organic sesame seeds and sunflower seeds daily.

 

These seeds contain essential hormone-supporting nutrients that influence oestrogen and progesterone levels, support thyroid function, enhance metabolic health, contribute to detoxification, and promote overall hormonal balance throughout the cycle.

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*Cycle lengths vary.

Key nutrients in each seed and their role in hormonal health

Flaxseeds & Pumpkin Seeds (Follicular Phase: Days 1–14*)

  • Flaxseeds: Rich in lignans (phytoestrogens) that help regulate oestrogen metabolism.

  • Pumpkin Seeds: Provide zinc, crucial for progesterone production and egg quality.

  • Omega-3s: Reduce inflammation and support brain function.

  • B vitamins: Assist with energy levels and stress management.

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Sesame Seeds & Sunflower Seeds (Luteal Phase: Days 15–28*)

  • Sesame Seeds: Contain phytoestrogens that may help modulate oestrogen and progesterone levels.

  • Sunflower Seeds: Provide vitamin E and selenium, which enhance progesterone production and support hormone detoxification.

  • Magnesium: Helps with relaxation and stress reduction, which can impact fertility and hormone balance.

  • Omega-6 fatty acids: Aid in luteal phase stability and overall hormone production.

Does science support Seed Cycling?

While seed cycling - like many naturopathic approaches - hasn’t been extensively studied in clinical trials, the individual nutrients in these seeds have been widely researched for their role in hormone balance, menstrual health, and fertility. Below, we highlight scientific research demonstrating the benefits of these vitamins and minerals in supporting female hormone health.

Scientific research on Seed Cycling nutrients

Seed Cycling for PMS & Menstrual Health

 

​Recent studies highlight the role of specific nutrients found in these seeds in hormonal health, menstrual regularity, and reproductive function:

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  • Flaxseeds: Contain lignans, plant-based phytoestrogens that can help regulate oestrogen levels. "Lignans (phytoestrogens) found in flaxseeds can help regulate oestrogen levels and support overall hormone balance." – Journal of Nutrition and Cancer

  • Flaxseeds and Menstrual Symptoms: "Flaxseeds contain lignans, which mimic oestrogen in the body, potentially easing symptoms of hormonal imbalances such as PMS and menopause." – Journal of Endocrinology

  • Magnesium and PMS Relief: "Magnesium has been proven to reduce PMS symptoms such as bloating, mood swings, and headaches." – American Journal of Clinical Nutrition

  • Zinc and Cycle Regulation: "Zinc is essential for ovulation and fertility, with studies showing it helps regulate the menstrual cycle." – Journal of Reproductive Medicine

  • Fibre and Hormone Regulation: "Dietary fibre can improve gut health, which plays a key role in hormone regulation and overall well-being." – Nature Reviews Gastroenterology & Hepatology

 

Seed Cycling for Menopause & Perimenopause

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  • Sesame Seeds and Bone Health: "Sesame seeds are a rich source of phytoestrogens, which have been shown to support hormonal balance and improve bone density in menopausal women." – Journal of Medicinal Food

  • Progesterone and Sunflower Seeds: "Incorporating sunflower seeds during the luteal phase may enhance progesterone production, which is essential for menstrual cycle regularity." – Clinical Nutrition Insights

  • Vitamin E for Menopause: "Vitamin E supplementation has been shown to alleviate symptoms of perimenopause, including hot flashes and night sweats." – Journal of Obstetrics and Gynecology

 

Seed Cycling for Hormonal Balance & Mental Welbeing

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  • Zinc and Magnesium for Hormonal Balance: "Pumpkin and sesame seeds are rich in essential fatty acids and nutrients like zinc and magnesium, which are critical for maintaining hormonal equilibrium." – Journal of Nutritional Biochemistry

  • Omega-3s for Mental Health: "Omega-3 fatty acids help reduce inflammation and may improve symptoms of anxiety and depression." – Journal of Psychiatry and Neuroscience

How to incorporate Seed Cycling into your daily routine

  1. Track your cycle: Determine your follicular and luteal phases. If your cycles are irregular, align seed cycling with the lunar cycle - starting Phase 1 on the new moon (for 2 weeks) and Phase 2 on the full moon (for 2 weeks). Learn more.

  2. Add our Seed Cycle blends to your diet: Mix ground seeds into smoothies, yogurt, oatmeal, salads or baking for easy daily intake.

  3. Be consistent: Regular consumption for at least 3 consecutive months may be necessary to observe benefits.

Seed cycling is a gentle, food-based approach to supporting hormone balance, regulating menstrual cycles, and easing symptoms of hormonal fluctuations. While more targeted research is needed, existing studies on the nutrients found in flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds strongly support their role in female hormone health, fertility, and menopause relief.

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By incorporating Seed Cycle Blends into your routine, you can take a natural and proactive step towards hormonal balance and overall well-being.

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💛 Try our Seed Cycle Blends today and experience the benefits for yourself!

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