With roots in alternative medicine, naturopathy and holistic healing, seed cycling has a longer backstory than its current trending-on-TikTok status might have you believe. Still, the method – which works from the assumption that eating different types of seeds at certain times of the month can help with hormonal regulation – has thousands of mentions, reviews and opinions online, and as many defenders as it has detractors. While some insist that seed cycling can help with everything from acne to cramps to mood swings; others say it’s more trouble than it’s worth.
To help us separate fact from fiction, we chatted with gynaecologist Dr Lorena Serrano. Here, she shares science-backed intel on the effectiveness of this intriguing dietary method.
How does the menstrual cycle work?
First things first: let’s do a quick review of how the female biological system works. “The menstrual cycle is like a perfectly calibrated chain of gears in which many hormones intervene,” says Serrano. “These substances are not only produced in our ovaries but also secreted from certain parts of our brain to allow us to have normal menstruation and ovulation.”
She reminds us that our cycles can be divided into two phases, the follicular and the luteal, with each marked by its own important event – menstruation at the beginning of the follicular phase and ovulation at the beginning of the luteal phase. “We can imagine it as a wheel, a cycle that repeats itself every month from our first period to our last, which is menopause,” says Serrano.
How can eating seeds help hormonal regulation?
“When we talk about seed cycling, we’re referring to the consumption of seeds throughout the menstrual cycle,” explains Serrano. “The idea is to consume a certain type of seed at a certain time in the cycle.” Sound strange? Think of it this way: many edible seeds, like flax seeds and chia seeds, are rich in omega 3 fatty acids and antioxidants, as well as proteins, fibre, minerals and vitamins. Different seeds have different properties that can suit certain times of the month.
“Based on the fact that fatty acids modulate hormones, the consumption of seeds in different phases of the cycle has the objective of ensuring the micronutrients necessary to support each phase,” Serrano explains. For example, sesame and sunflower seeds might lend themselves to supporting the luteal phase because they contain omega 3, which is involved in the metabolism of progesterone, and are rich in calcium.
“They help us support ovulation in the luteal phase and improve digestive health, fundamental for the metabolism of oestrogens,” the doctor says. Then, in the follicular phase, we can opt for seeds such as chia or pumpkin, which contain phytoestrogens – substances of plant origin with antioxidant, anti-inflammatory, hypotensive, hypoglycaemic, osteo-protective, neuro-protective and hormonal regulating effects.
Naturopathic nutritionist and author of The Hormone Balance Handbook, Jessica Shand, is a keen proponent of seed cycling because it uses food as medicine. “It’s something that’s open to every woman, it’s accessible, and it celebrates the healing power of food,” she tells British Vogue. “It’s one of the most effective medicine-food practices I introduced to my diet to regulate my cycle, and the same is true for the hundreds of women I’ve supported in my clinical practice.”
How to start seed cycling
“Start with the follicular phase of your cycle, that’s days one to 14,” recommends Shand. If your cycle is irregular or you’re not sure where to start, you can align this time with the period between the new moon and full moon, she says. “During those 14 days, you consume one tablespoon each of ground flaxseed and pumpkin seeds. This will gently and naturally help to regulate oestrogen, both in improving levels and preventing excess.” Because pumpkin seeds are naturally high in zinc, they help to support progesterone production and release as you move towards the second half of your cycle, she explains. This is the case whether you are ovulating or not each month.
Then, during the second half of your cycle – the luteal phase (days 15 to 28 or from full moon to new moon) – switch to one tablespoon of sesame and one tablespoon of sunflower seeds. “This helps boost progesterone and prevent an excess of oestrogen,” says Shand. “Simply sprinkle them over your breakfast, lunch or dinner, stir them into yoghurt or kefir, or add them to smoothies, seed cycling balls or crackers.”
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Does seed cycling really work?
While we do not have specific scientific evidence to support the effectiveness of seed cycling, there are lots of studies that suggest the micronutrients in seeds are beneficial for our health.
“Eating seeds doesn’t hurt – the nutrients in them can definitely help make up for certain nutritional deficiencies,” says Serrano. “Of course, you should take into account that seeds can be very powerful foods that shouldn’t be eaten in excess – they have high fibre content, so patients with certain digestive pathologies should talk to their doctor.” For precisely this reason, she emphasises the importance of consulting a doctor to assess your individual needs before falling prey to viral TikTok methods.
That said, the best way to regulate your hormones is probably much simpler – and less prescriptive: “You can achieve the goal of regulating your menstrual cycle with proper nutrition. The consumption of seeds is not essential to regulate it or to have good menstrual health. It’s really about maintaining good lifestyle habits and taking a multidisciplinary approach to suit an individual’s needs.”
What other ways can we regulate our hormones?
Serrano – and most other wellness experts – say that regulating your hormones comes down to maintaining an overall healthy lifestyle. “Keep a stable weight and eat a balanced diet,” she says. “This does not imply restrictions, but rather avoiding processed foods, sugars, and toxins such as alcohol or tobacco. Do regular physical exercise adapted to your needs, learn to manage stress (which is essential for maintaining healthy cortisol levels), and get a good night’s rest. All of this is essential for our hormonal system – and indeed our entire body – to function correctly.”
If you’re experiencing bloating, fluid retention or other discomfort due to premenstrual syndrome or during the first days of menstruation, she suggests avoiding “salt and processed or high-sugar products, focusing instead on foods rich in complex carbohydrates… avoid excessive caffeine consumption, too”.
The importance of diet for hormonal regulation
Of course, it goes without saying that looking after your diet is essential to proper hormone health, menstruation and ovulation. “These are processes that use a lot of energy, and a nutritional or energy deficit can lead to problems such as amenorrhea, in which the body understands that it is not the right time to develop a pregnancy and turns off the reproductive system; this can lead us to go months without having a period,” emphasises Serrano.
“Bleeding during menstruation can lead to iron deficiency, so an adequate supply of both iron and vitamin C, vitamin A and anti-inflammatory foods – such as those rich in omega 3 fatty acids – will help us with states such as dysmenorrhea, period pain and endometriosis.” Serrano also points out that this can be helpful for people with polycystic ovary disorder (PCOS) or insulin resistance, as “diet plays a super important role in helping to reduce this resistance and recover ovulatory cycles”.
