With origins in alternative medicine, naturopathy, and holistic healing, seed cycling has a longer backstory than its current popularity on TikTok might have you believe. Of course, the method—which suggests that eating different types of seeds at certain times of the month can help with hormonal regulation—has thousands of mentions, reviews, and opinions. They run the gamut; there are defenders and detractors in equal measure. Some say that seed cycling can help with everything from acne to cramps to moods; others says it’s more trouble than it’s worth.
To help us separate fact from fiction, we chatted with Dr. Lorena Serrano, OBGYN. Here, she shares science-backed intel on the effectiveness of this intriguing dietary method.
How does the menstrual cycle work?
Before getting into the matter at hand, 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, which each are marked by their 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, fiber, minerals, and vitamins—and 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 be more oriented to support the luteal phase because they contain omega 3, which is involved in the metabolism of progesterone and they are rich in calcium. “They help us support ovulation in the luteal phase and improve digestive health, fundamental for the metabolism of estrogens,” 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, hypoglycemic, osteoprotective, neuroprotective, and hormonal regulating effects.
Does seed cycling really work?
While we do not have specific scientific evidence supporting the effectiveness of seed cycling, there are lots of studies that suggest that 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 fiber content, so patients with certain digestive pathologies should talk to their doctor.” Precisely for this reason, Lorena emphasizes the importance of always consulting with a doctor to assess your needs before falling prey to viral TikTok methods.
That said, the best way to regulate your hormones is probably actually 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 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 not only that, but our entire body—to function correctly.”
And if you’re experiencing bloating, fluid retention, or other discomfort due to premenstrual syndrome or during the first days of menstruation, the expert says you. in which we may notice more fluid retention “avoid salt and processed or high-sugar products, try to consume foods rich in complex carbohydrates, and avoid excessive caffeine consumption.”
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,” emphasizes 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.”