If you’re on social media, you’ve likely heard of the seed cycle. According to some naturopaths and health gurus, the holistic approach can help balance your hormones, reduce PMS or menopausal symptoms, and improve fertility.
What is seed cycling?
Seed cycling is a method of adding different types of seeds to your diet during the two main phases of your menstrual cycle.
Schedule:
Days 1 to 14 (follicular phase): 1 tablespoon of flaxseed and pumpkin seeds per day
Days 15 to 30 (luteal phase): 1 tablespoon of sesame and sunflower seeds per day
Research shows that both flaxseeds and pumpkin seeds contain lignans that support healthy estrogen levels, which are important for your follicles. Pumpkin seeds are also high in zinc, which promotes luteinizing hormone into the second half of your cycle.
As for the luteal phase, sunflower seeds are rich in vitamin E, which stimulates luteinizing hormone production, while sesame seeds contain lignans, which help regulate estrogen.
Does the seed cycle really work?
The effects of certain seeds on a woman’s menstrual cycle have been proven to be scientifically valid. But what about the seed cycle specifically? Ferrer says there hasn’t been any research to prove its effectiveness – at least not yet.
“It all makes sense, and I know some researchers who are looking into it, but we’re not ready to say to the general public, ‘This is what you should be doing in all four phases,'” she explains.
Alternative Methods for Balancing Hormones
So if seed cycling isn’t a proven way to balance your hormones, what is? We asked registered dietitian Steph Tarnacki for some of her tips on healthier hormones and how to minimize PMS symptoms throughout the cycle.
- Increase Iron Intake
If you’re having heavy periods, Tarnacki recommends prioritizing iron-rich foods like red meat, lentils and fortified grains or taking supplements. “Iron deficiency can lead to fatigue, decreased concentration and potentially anemia,” she explains. Iron absorption is enhanced if you pair it with a source of vitamin C (think: citrus fruits or bell peppers). - Supplement with Zinc and Magnesium
Studies also show that women who experience adverse PMS symptoms such as mood swings, cramps, and headaches have lower zinc levels. Zinc-rich foods include shellfish, beans and seeds. But according to Tanaki, “Getting your daily needs for zinc through food takes a lot of effort and planning-if you’re vegan or vegetarian, it’s going to be very difficult, so I recommend supplementation.
Magnesium is an important mineral that can help maintain bone strength, reduce inflammation, and relieve muscle cramps. Since many people are deficient in magnesium, Tarnacki recommends taking a supplement or eating foods like nuts, seeds and leafy greens. “Magnesium is more readily available through food,” she explains. “A serving of nuts or seeds can get you 1/3-1/2 way to the daily recommendation.”
- cut back on salt
When it comes down to it, remember that hormonal balance boils down to the foundation. This is what Ferrer calls the pillars of health. “Are you eating? Are you sleeping? Are you hydrated? If not, let’s talk about tweaking those,” she says.
Tarnacki agrees, noting that the key is a nutrient-dense, whole-foods diet that includes lean protein, healthy fats, and plenty of fruits and vegetables.
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