Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. There is no additional cost to you. I only link to products I truly recommend and trust.
What Is Seed Cycling?
Seed cycling is a gentle way to balance your hormones throughout the two phases of your menstrual cycle using the nutrients found in seeds. By boosting estrogen in the first phase and progesterone in the second phase, seed cycling can help relieve PMS, increase fertility, ease pain from conditions like ovarian cysts, endometriosis, and PCOS, and regulate irregular cycles. It can be effective for women who are menstruating, pre-menopause, postpartum, and post-menopause.
The menstrual cycle is comprised of two main phases:
THE FOLLICULAR PHASE
(Day 1-14 beginning on the first day of your period)
THE LUTEAL PHASE
(Day 15-28 beginning right after ovulation)
Ancient wisdom says that the follicular phase should begin on a new moon and the luteal phase begins on the full moon, though this doesn’t always happen obviously. That’s ok, but it’s cool when it does. Here’s why: a woman’s typical cycle is 28 days, which is just about the length of a full lunar cycle. The belief is that we were made to be at peak fertility (ovulation) during the full moon when nights are brightest (so you can see your partner!) and low fertility (menstruation) at the new moon when nights are darkest.
How Does Seed Cycling Work?
FOLLICULAR PHASE (Day 1 -14)
The follicular phase begins on the first day of menstruation.
Estrogen levels start low and steadily increase to prepare for ovulation. To keep estrogen levels in balance, we cycle with flax seeds that contain phytoestrogens that adapt to the body’s estrogen needs during this phase. If estrogen levels get too high, the lignans in the flaxseeds can bind to the excess so it can be eliminated from the body. We also cycle with pumpkin seeds, which are high in zinc to support progesterone production in the next phase.
Omega-3 fatty acids are also beneficial during this phase to reduce inflammation and support reproductive functions. Eating lots of high-quality fatty fish (wild!) or taking a high-quality fish oil supplement is encouraged during this phase. If you’re vegan, you can use this algae-based omega-3 supplement instead.
DURING THE FOLLICULAR PHASE CONSUME THESE DAILY
+ 1 tablespoon ground flaxseeds
+ 1 tablespoon ground pumpkin seeds
+ high-quality fish oil (optional)*
*Notes: Ideally, both seeds are consumed ground. However, while the flaxseeds must be ground, the pumpkin seeds can be eaten whole (hulled) if preferred.
Vegan? You can use this algae-based omega-3 supplement instead of the fish oil.
Always work with a qualified healthcare practitioner before beginning any supplementation, especially if pregnant.
Chocolate Collagen Energy Bites for Seed Cycling
Vegan Seed Cycling Brownie Bites
LUTEAL PHASE (DAY 15 – 28)
The luteal phase begins right after ovulation. If you’re not 100% sure when that is, start the luteal phase on Day 15 (remember Day 1 is the first day of your period).
This phase is brought on by a sudden drop in estrogen right after ovulation. Progesterone levels begin to steadily rise to build up the uterine lining. Estrogen also increases here to prepare for the menstrual cycle, but if estrogen gets too high PMS symptoms and painful periods can occur. Progesterone is the hormone that keeps estrogen in check, so our focus here is to encourage the body to make progesterone.
During this phase, we cycle with sesame seeds, which are high in zinc and selenium and block excess estrogen, all essential for hormone balance. We also cycle with sunflower seeds, which are high in vitamin E to support progesterone levels.
Quality gamma-linolenic acids (GLAs) are also beneficial during this phase to boost progesterone and reduce inflammation. A high-quality evening primrose oil supplement can be taken during this phase as well for extra GLAs.*
DURING THE LUTEAL PHASE CONSUME THESE DAILY
+ 1 tablespoon ground sesame seeds
+ 1 tablespoon ground sunflower seeds
+ evening primrose oil (optional)*
*Note: Ideally, both seeds are consumed ground. However, while the sesame seeds must be ground, the sunflower seeds can be eaten whole (hulled) if preferred.
Always work with a qualified healthcare practitioner before beginning any supplementation, especially if pregnant.
DOWNLOAD THIS PRINTABLE SEED CYCLING CHART & DATE TRACKER
Notes About Seeds
Seeds used for seed cycling should be raw, not roasted or seasoned. Organic is best (always ;)) because the fats in seeds are fragile, they oxidize easily when exposed to heat and light so keep them in the fridge or freezer.
Ideally, grind your seeds right before eating them or store ground seeds in the freezer. Avoid cooking the seeds as many healthy fats and nutrients will become damaged. For best results, eat only the seeds for the particular phase you are in (i.e. don’t eat pumpkin seeds during the luteal phase).
Shop our Seed Cycling Kit to see the products we recommend for seed cycling.
How to Eat Your Daily Seeds
Here are some easy ways to enjoy your two tablespoons of seeds a day. Get creative!
- Blend into smoothies.
- Sprinkle on smoothie bowls, yogurt bowls, or oatmeal.
- Sprinkle on salads or grain bowls.
- Make these Chocolate Collagen Energy Bites or these Vegan Seed Cycling Brownie Bites!
Useful Tools and Products for Seed Cycling
CLUE
This is my favorite period and ovulation tracker. It tells you exactly when you can expect your period and predicts when you are ovulating. The app gets smarter as you give it data.
SEED GRINDER
This is a great little grinder for grinding seeds. Alternatively, you could use a high-speed blender like a Vitamix.
PUMPKIN SEEDS
FLAXSEEDS
SESAME SEEDS
SUNFLOWER SEEDS
HIGH-QUALITY FISH OIL (or ALGAE-BASED OMEGA-3s for vegan)
EVENING PRIMROSE OIL
A Final Note on Seed Cycling
It can take several cycles (3-4 months) to begin feeling changes. Seed cycling is not an overnight fix or meant to cure serious health or hormonal conditions. However, it can be a powerful yet gentle and natural (#realfood!) way to support your hormones and regulate your cycle.
Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. There is no additional cost to you. I only link to products I truly recommend and trust.
Saniah F. says
Is it 1TBSP of ground seeds or 1TBSP of seeds (not grounded)? Also, do I need to remove the shells from say for example, sunflower seeds?
Ally Milligan says
Hi Saniah! It is 1 tablespoon of ground seeds and yes, you need to remove the shells first for the correct measurement. Enjoy!
Tanja says
Any substitutions for sunflower and sesame in case of food sensitivities? Thanks
Ally Milligan says
Hi Tanja! No specific substitutions for the seeds, but you could focus on getting zinc, selenium, and vitamin E from other whole foods, as these are the beneficial aspects of the sesame seeds and the sunflower seeds (all the details in the post!)
Quality gamma-linolenic acids (GLAs) are also beneficial during this phase to boost progesterone and reduce inflammation. Evening primrose oil is a great source. Hope that helps!
Faye says
What do you do if your period doesn’t start at 28 days due to PCOS? Do you continue to eat you’re luteal seeds until it starts? Or switch up?
Ally Milligan says
Hi! Seed cycling may help get your period back on a normal schedule. If you know when your period would start, switch over to the follicular phase seeds (flaxseeds and pumpkin seeds) on the day that would be the first day of your period. Then switch to the luteal seeds on days 15-28. Hope that helps!
yannet says
so do you stop and then wait for your period to start again and start with the follicular seeds or what mine is not exactly 28 days either. thanks
Renn says
How can i know with which one i should start when i have hormone inbalance and probably pcos, too high androgens level and no period? ;/ i have just given up birth control pills a month ago and i should have had a period on 2 June. Should i start with flaxseeds and pumpkin seeds?
Ally Milligan says
Hi Renn! Ideally, wait until the first day of your period to start seed cycling (start with flaxseeds + pumpkin seeds on the first day of menstruation). If you are missing your period altogether, use the new moon as day 1 of your cycle (even if you aren’t menstruating) and then switch over to luteal phase seeds (sesame + sunflower) on days 15-28. This could help get your period back on a normal schedule after several months.
Ayanah Proulx says
Hi Renn,
Wanted to respond since ive been there before – I went off the birth control 2 years ago and it took me an entire YEAR to get my period back. Just wanted to let you know you aren’t in it alone.
I never tried seed cycling to get my period to come but but I wanted to send some support and good vibes. I know when I didn’t get my period I went a little crazy and it gave me some peace knowing others were dealing with the same issues.
I’m also starting an art project focused on woman’s experience with birth control – if you’d like to help out by answering a survey or sharing your experience feel free to hmu on my instagram @ayayanah
Thanks and good luck with everything!!
Belle says
Sounds great, are there any recommended alternatives for the fish oil if you’re vegan?
Raeanne H. says
You can find algae based EPA/DHA blends at your local health store. However you will need to take more of it because the levels are lower than fish. Likely more expensive as well unfortunately.
Ally Milligan says
Hi Belle! Here is the vegan omega-3 supplement I recommend: https://amzn.to/2Nqwp4E
Tiger says
I started doing the Flax and am on day 16 of my cycle and I have the feeling I am getting my period.. can seed cycling change your period to start on a different day?
Ally Milligan says
Hi! Seed cycling is a very gentle method for regulating your period so it’s unlikely that it would cause you to get your period 2 weeks early (though over time many women find that seed cycling does slowly get their period back on a more regular cycle, slightly shifting the menstruation date).
It is common for women to experience period symptoms when ovulating (ovulation happens about 14 days before your period starts) so maybe this is what you’re experiencing. I hope this helps!
K Brown says
Hi, this is great information! I started seed cycling a few weeks ago and am wondering- if I think I may be estrogen dominant, should I continue with flaxseeds everyday? I would be following the seed cycling plan as is, but incorporating them into the second phase as well. Wondering what your thoughts are on that. Thank you!
Ally Milligan says
Hi! Though I can’t offer personalized advice on this since there are many factors involved, in general, I would suggest eating the flaxseeds during the follicular phase only. There are different types of estrogen and one that tends to be high in estrogen-dominant women is estradiol. When done correctly, seed cycling can gently suppress estradiol production and help with estradiol metabolism.
Some other things to consider for estrogen dominance – eat lots of organic vegetables (specifically greens) which help clear estrogen from the body and make sure your digestion is healthy (daily elimination is key). Here’s how to improve digestion naturally: https://loveleafco.com/blog/improve-digestion-naturally
I hope that helps!
– Ally
K Brown says
Yes that helps a lot, thank you!
Kat Matthews says
Found this very helpful! is there a reason the flax and sesame seeds have to be ground?
Ally Milligan says
Hi Kat! It is easier for the body to absorb the nutrients when ground. Hope that helps!
marce says
Hi!! I am extremely irregular, every 6 months , have lean PCOS.. I started seed cycling when my period came on June 13th, then had my period again July 25th just when I was supposed to start luteal phase seeds, should I instead repeat again folicular phase seeds since my period came?? Thats what I did I am not sure if I am doing It right
Ally Milligan says
Hi Marce, yes, when you get your period start on Day 1 of seed cycling regardless of which seeds you were consuming previously and go from there.
Cat says
Should you stop seed cycling once your period is regular and trying to conceive? Or should you continue to seed cycle while trying to conceive?
Ally Milligan says
Hi Cat – it is a very gentle process, so seed cycling won’t hurt if continued while trying to conceive!
Renee says
I have lean pcos and irregular periods. My estrogen levels are very low in the follicular phase which makes ovulation delayed or nonexistent. If phytoestrogen in flaxseeds are supposed to make your natural estrogen levels decrease how will this help me to ovulate? Thanks!
Ally Milligan says
Hi Renee! Estrogen levels start low and steadily increase to prepare for ovulation. To keep estrogen levels in balance, you cycle with flaxseeds that contain phytoestrogens which adapt to the body’s estrogen needs during this phase. The idea is that only if estrogen levels get too high would the lignans in the flaxseeds can bind to the excess so it can be eliminated from the body. Otherwise, they can help keep estrogen levels in balance.
That being said, seed cycling is a very gentle process and will not likely cure PCOS without other lifestyle factors being addressed (stress, sleep, exercise and nutrition). A healthcare practitioner should be able to help you find the root cause! Hope that helps
Julie says
Can you seed cycling while still nursing?
Ally Milligan says
Hi Julie! Yes, seed cycling is very gentle and can be done while nursing.
jane says
Hi!
Thanks for the information. I noticed that my hair falls a lot more than usual when I am in days 15-28 could I try to do a more aggresive seed cicle program to avoid this?
josisaw7@gmail.com josisaw7@gmail.com says
I recently had a partial hysterectomy due to extremely painful periods but I’d like to try this for the other symptoms which I still have. My periods were never that regular so is there any way I can tell if I’m on day 1 or day 14?
Ally Milligan says
Hello! If you do not know where you are in your cycle, I would consider Day 1 to be the day of the most recent new moon to keep tracking easy. Day 15 would be the next full moon. Hope that helps!
GloryDay says
Do you recommend soaking the seeds overnight to reduce the phytic acid content?
Ally Milligan says
Soaking and sprouting seeds can further maximize the potential benefits of the seeds and the body’s ability to digest them, but it adds several extra steps to the process and isn’t absolutely necessary. I hope that helps!
Amanda says
Hi! Does it make a difference if you eat more than 1 TBSP of each kind per day? Also, If you’re not getting your period currently, would you just restart day one after you finish day 28?
Ally Milligan says
Seed cycling is a very gentle process, so eating more than 1 tablespoon of each seed per day shouldn’t affect the process too much – I just would be mindful and try to keep the seed ratios in balance.
Kate says
Do I just do this until my cycle is synced with the moon or is it a long term commitment?
Ally Milligan says
Hi, Kate. You can do it as long as you like. It a gentle method used for supporting the regulation of hormones, so the idea is to continue seed cycling until you are no longer experiencing unwanted symptoms of hormonal imbalance. That being said, seed cycling is a very gentle process and will not likely cure any serious hormonal issues without other lifestyle factors being addressed (stress, sleep, exercise, and nutrition). A healthcare practitioner should be able to help you find the root cause! Hope that helps.
Joyce says
Hi
You say to take EPO during the literal phase however, so many research say to take it during the follicular phase and not the literal phase as it causes contractions and could lead to a miscarriage.. can you clarify please?
Ally Milligan says
Hi Joyce! EPO is a great source of GLAs , which support progesterone levels and reduces inflammation, which is why it is often recommended during the luteal phase. As always, and especially when pregnant, you should consult a qualified healthcare professional before beginning any supplements as noted in the post! Thanks for reading!
Joyce says
I meant the luteal phase
Chrystal says
Natural unhulled sesame seeds is what we should buy? (Versus hulled)
Ally Milligan says
You can use either, but I prefer hulled because they are less bitter!
Star says
What happens if you don’t have a period on the 28th day? Do you just start the day one seeds again? or do you pause until the period arrives?
Ally Milligan says
Hi Star – every woman’s cycle varies in length, so you can continue to consume the sesame and sunflower seeds until your period arrives – then switch back to pumpkin and flax. Hope that helps!
Pam says
Can I use raw tahini for my sesame seed intake? I’d refrigerate it so I’m assuming the oils would stay good
Ally Milligan says
Hi Pam – yes you can!