Seed Cycling: A Gentle Ritual with Real Hormone Benefits

Seed cycling is one of those nutrition practices that seems almost too simple to work. Eat different seeds at different times of your cycle to support hormone balance.

But here’s the thing: it’s not just wellness fluff.

There is some emerging research (though still limited) that supports the significant benefits of seed cycling, including improvements in PCOS symptoms, ovulation, better cycle regularity and more balanced hormone levels. And beyond the lab research, it’s been used with great success for years in the functional nutrition world.

When done properly, seed cycling can be a powerful and grounding way to support your hormones, help reduce PMS and feel more in tune with your cycle.

How does it work?

Seed cycling pairs specific seeds with the two main phases of your menstrual cycle:

• Follicular phase (Day 1 of period to ovulation, roughly the 1st 2 week of your cycle)
  → 1 tbsp ground flax + 1 tbsp ground pumpkin
  These may support oestrogen production in the follicular phase (1st half of the cycle)

• Luteal phase (ovulation till your next period, roughly the last 2 weeks of your cycle)
  → 1 tbsp ground sunflower + 1 tbsp ground sesame
  These may support progesterone production vital in the luteal phase (2nd half of the cycle)

Each seed provides key nutrients, healthy fats and lignans (plant compounds that may help support hormone balance at the right time).

What results can you expect?

For many, seed cycling may help to:

• Reduce PMS symptoms like mood swings, bloating, cramps and cravings

• Support regular, ovulatory cycles

• Support hormone balance and PCOS symptoms of hair loss/ excess hair and acne

• Improve connection to the body’s natural rhythms

And it works best when it’s part of a bigger picture, including blood sugar balance, stress support, good digestion and proper nourishment. It’s not a magic fix for every hormone issue, but it can be a potent first step.

Tips to get started:

• Grind seeds – whole seeds often pass through undigested, so grinding helps the body absorb more nutrients. Use a coffee grinder, spice grinder or blender

• Store in fridge in an airtight container – to keep the oils fresh and potent. You don’t have to grind fresh every day, make a batch to last the 2 weeks, but larger batches may last even longer well sealed in the fridge, up to several months

• Be consistent – daily intake over 2–3 cycles for more effective results. If you miss some days here and there its ok!

• Add to foods you already eat – porridge, smoothies, soups, salads, pancakes, pesto, cereal or yoghurt

• Keep it Simple – you can just add the seeds to water and swallow, they don’t always have to be added to food.

• Know your cycle – Day 1 is the first day of your period. Switch seeds around ovulation (or Day 14 as a rough guide if you’re not sure).

The bottom line?

Seed cycling is a low-cost, low-effort and surprisingly effective way to support hormone health, especially for mild to moderate symptoms. It’s not hype. It’s a smart, food-based strategy rooted in both nutrition science and years of clinical success.

Just remember: if symptoms are severe or persistent, you’ll need to dig deeper. But as a daily ritual for nourishing your cycle? Seed cycling is a beautiful place to start.