Seed Cycling for Fertility
The 2 Seed Cycling Phases
Seed cycling is essentially food therapy used to effectively guide your hormones to a fertile cycle naturally. Each combination of seeds subtly encourages appropriate levels of either estrogen or progesterone depending on the phase of the menstrual cycle.
The Follicular Phase
During the follicular phase, the first day of the period until ovulation, flax seeds and pumpkin seeds are incorporated to enhance levels of estrogen used to stimulate follicular development. The ripest follicle will release an egg for potential fertilization, and the other follicles will be recycled and used to support a resulting pregnancy.The Luteal Phase
Ovulation kicks off the luteal phase. This is when we need progesterone in high gear to create a plush uterine lining. The ideal lining thickness is about 8mm and has a layered appearance on an ultrasound. Without proper lining, the embryo will not be able to implant within the uterine wall and continue to mature.
The 4 Seeds for Seed Cycling
Flaxseed
Pumpkin seed
Sesame seed
Sunflower seed
Flaxseed
Flaxseeds are like a balanced tightrope walk for estrogen. This superfood contains lignans, a type of polyphenol, that improve estrogen levels. These particular polyphenols have a natural binding ability to remove excess estrogen when necessary (1). That makes this a safe and effective whole food regardless of your hormone levels starting out. They also provide valuable omega-3 fatty acids that assist in egg quality, hormone regulation and reduced inflammation (2).
Pumpkin Seed
Pumpkin Seeds have a similar effect on estrogen which creates a synergistic effect on estrogen balance when consumed together. They’re also a great source of magnesium, iron, fiber, healthy fats and protein making these little nutritional powerhouses.
Sesame Seed
These are loaded with zinc which helps induce progesterone production in the luteal phase. They’re especially good at inhibiting estrogen production due to the amount of polyphenols and phytoestrogens that can be found in raw sesame seeds (4). This ability to keep estrogen in check allows the relative amount of progesterone to rise naturally.
Sunflower Seed
The sunflower seed is rich in Vitamin E which assists in further progesterone production. A healthy level of progesterone is extra important if pregnancy does occur because it stimulates the endothelium to release vital nutrients to the embryo.
How to Seed Cycle for Fertility
Option 1 - Use if your cycle is less than 60 days on average.
Follicular Phase, Cycle Day 1-14
Take 1 Tbsp of ground flaxseeds and ground pumpkin seeds per day.
Luteal Phase, Cycle Day 15 - Cycle Day 1
Take 1 Tbsp of ground flaxseeds and ground pumpkin seeds per day.
Start Follicular Phase seeds again on the first day of your next period.
Customization
If you’re tracking your ovulation, switch to Luteal Phase seeds when you ovulate and continue until the first day of your period.
Option 2 - Use if your cycle is longer than 60 days or if you don’t get your period.
In this case, you will follow the cycle of the moon. Look up the next New Moon and start Follicular Phase seeds on that day. Then, switch to the Luteal Phase seeds on the day of the Full Moon and repeat.
New Moon - Full Moon
Take 1 Tbsp of ground flaxseeds and ground pumpkin seeds per day.
Full Moon - New Moon
Take 1 Tbsp of ground flaxseeds and ground pumpkin seeds per day.
Seed Cycling Tips:
Seeds must be raw for full effect, organic highly preferred.
You can buy whole seeds in bulk and grind at home using a food processor or coffee grinder.
Blend with almond butter for a better taste.
Add to smoothies, yogurt, home-made granola bars or powerballs.
Store unused seeds and premade snacks in the fridge to maintain freshness and potency.
Healthy additive options for home-made snacks: nut butters, cacao powder or nibs, honey, puffed rice, steel-cut oats, coconut oil.
Soak overnight for more easeful digestion.
Make It Work For You
Any time you’re using food as therapy it’s going to take some time and commitment. When consumed consistently, you can expect to see positive hormonal changes within 3 months. This is not meant to be a cure for specific gynecological issues, but rather a subtle nudge guiding the cycle in a balanced, healthy direction.
Combined with proper nutrition, moderate exercise and restful sleep, this can be a powerful tool on your way to a natural fertile cycle.
If you’re interested in a targeted, individualized approach to enhance your reproductive health, we’re here to help.
Scientific Resources
(1). Brooks JD, Ward WE, Lewis JE, Hilditch J, Nickell L, Wong E, Thompson LU. Supplementation with flaxseed alters estrogen metabolism in postmenopausal women to a greater extent than does supplementation with an equal amount of soy. Am J Clin Nutr. 2004 Feb;79(2):318-25. doi: 10.1093/ajcn/79.2.318. PMID: 14749240.
(2). Stanhiser J, Jukic AMZ, McConnaughey DR, Steiner AZ. Omega-3 fatty acid supplementation and fecundability. Hum Reprod. 2022 May 3;37(5):1037-1046. doi: 10.1093/humrep/deac027. PMID: 35147198; PMCID: PMC9308390.
(3). Richter D, Abarzua S, Chrobak M, Vrekoussis T, Weissenbacher T, Kuhn C, Schulze S, Kupka MS, Friese K, Briese V, Piechulla B, Makrigiannakis A, Jeschke U, Dian D. Effects of phytoestrogen extracts isolated from pumpkin seeds on estradiol production and ER/PR expression in breast cancer and trophoblast tumor cells. Nutr Cancer. 2013;65(5):739-45. doi: 10.1080/01635581.2013.797000. PMID: 23859042.
(4). Pianjing P, Thiantanawat A, Rangkadilok N, Watcharasit P, Mahidol C, Satayavivad J. Estrogenic activities of sesame lignans and their metabolites on human breast cancer cells. J Agric Food Chem. 2011 Jan 12;59(1):212-21. doi: 10.1021/jf102006w. Epub 2010 Dec 8. PMID: 21141889.
(5). Mumford SL, Browne RW, Schliep KC, Schmelzer J, Plowden TC, Michels KA, Sjaarda LA, Zarek SM, Perkins NJ, Messer LC, Radin RG, Wactawski-Wende J, Schisterman EF. Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women. J Nutr. 2016 Jan;146(1):98-106. doi: 10.3945/jn.115.217620. Epub 2015 Nov 18. PMID: 26581679; PMCID: PMC4700980.
