If you’re on social media, you’ve most likely heard of seed cycling. According to some naturopaths and health experts, a holistic approach can help balance hormones, reduce symptoms of PMS or menopause, and improve fertility.
While there’s a lot of TikTok around #seedcycling, and many influencers claiming how effective it is, we wanted to get an expert’s opinion on the matter. So we spoke to Maya Feller, R.D., a registered dietitian and MyFitnessPal scientific advisor, to find out if there’s any science behind this trend and whether it’s effective at balancing hormones.
What is seed cycling?
Seed cycling is a method of adding different types of seeds to the diet during the two main phases of the menstrual cycle.
schedule:
- Days 1 to 14 (follicular phase): 1 tablespoon flaxseed and pumpkin seeds daily
- Days 15 to 30 (luteal phase): 1 tablespoon sesame and sunflower seeds daily
Research shows that both flaxseeds and pumpkin seeds contain lignans, which may support healthy estrogen levels, which are important for follicles. Pumpkin seeds are also high in zinc, which can boost progesterone levels into the second half of the menstrual cycle.
As for the luteal phase, sunflower seeds are rich in vitamin E, which stimulates progesterone production, while sesame seeds contain lignans, which can help regulate estrogen.
Does seed cycling really work?
It turns out there’s scientific backing for the effects of certain seeds on a woman’s menstrual cycle. But what about seed cycling in particular? Feller said there aren’t any studies proving its effectiveness — at least not yet.
“It all makes sense, and I know some researchers who are working on it, but we’re not ready to say to the general public, ‘This is what you should do in the four stages,'” she explained.
Other ways to balance hormones
So, if seed cycling isn’t a proven way to balance hormones, what is? We asked RD Steph Tarnacki, R.D., for some tips on healthier hormones and how to minimize PMS symptoms throughout your cycle.
1. Increase iron intake
If you have heavy periods, Tanach recommends prioritizing iron-rich foods such as red meat, lentils and fortified grains, or taking supplements. “Iron deficiency can lead to fatigue, decreased concentration and potential anemia,” she explains. If you pair it with a source of vitamin C, such as citrus fruits or bell peppers, it will increase iron absorption.
2. Supplement zinc and magnesium
Research also shows that women who experience adverse PMS symptoms, such as mood swings, cramps, and headaches, have lower levels of zinc in their bodies. Foods rich in zinc include shellfish, beans and seeds. But Tarnage says, “Getting your daily zinc needs through food takes a lot of effort and planning, and if you’re a vegetarian or vegan, it’s going to be very difficult, so I recommend taking a supplement.” agent.
Magnesium is an important mineral that can help maintain bone strength, reduce inflammation and relieve muscle spasms. Since many people are deficient in magnesium, Tanach recommends taking supplements or eating foods like nuts, seeds and green leafy vegetables. “Magnesium is more easily absorbed through food,” she explains. “One serving of nuts or seeds can get you 1/3-1/2 of the daily recommended amount.”
3. Reduce salt intake
“Reducing salt intake can help reduce bloating by minimizing the amount of water you retain,” explains Tanach. She recommends limiting highly processed and packaged foods to avoid excess salt. You can track your sodium and iron intake in the MyFitnessPal app.
At the end of the day, remember that hormonal balance is fundamental. This is what Feller calls the pillars of health. “Are you eating? Are you sleeping? Are you hydrated? If not, let’s talk about adjusting those,” she said.
Tanach agrees, noting that the key is a nutrient-dense, whole-food diet that includes lean protein, healthy fats, and plenty of fruits and vegetables.
