Seed Cycling: Useful or Useless for Hormones in Menopause?
Seed Cycling for Hot Flashes and Menopause: useful? Or Useless?
If you’ve been standing in the health food store holding a bag of flax seeds in your hot little hormonal hands wondering if this is the answer to those hot flashes that never seem to leave, you’re not alone. Women who are in their menopause years, and even post menopause still can struggle with hot flashes. Your brain changes how it perceives temperature due to the drop in estrogen.
Seed cycling has been trending for years, and it has been around for eons in one form or another with cultural practices like Traditional Chinese Medicine and Ayurvedic practices. But, does it actually work for balancing hormones? Or is this a little like the raw carrot salad for hormone balance which seems too good to be true?
But before we jump on the bandwagon and grab oodles of seeds, let’s take a look at what seed cycling really is, what it claims to do, and whether the science backs it up.
Spoiler alert one: Some women do feel better — but let’s explore why that might be, and whether it’s right for you.
Spoiler alert two: there is no scientific evidence on seed cycling. Who's going to study this? There is a lot of evidence on the nutrients within the specific seeds though.
What is seed cycling?
Seed cycling is a nutrition practice that rotates specific seeds throughout the menstrual cycle, with the claim of supporting hormonal balance. You consume a rotation of four different seeds: flax, pumpkin, sunflower and sesame. They are consumed daily, on a schedule and are meant to be eaten ground, not whole. This is supposed to release the nutrients in the seeds and increase digestibility - this makes sense. I do have some cons about seed cycling for older women—we’ll get to that.
Here’s the basic seed cycling schedule.
Estrogen is high in the first half of our cycles, and in the second half it dips and progesterone starts to climb up. An “imbalance: of the two is said to be one of the reasons we have those pesky symptoms of PMS.
Days 1–14 (Follicular phase) This phase is the first half of your cycle, where estrogen spikes.
Consume → 1 tablespoon each of ground flax + pumpkin. These are supposed to support (some articles say regulate) estrogen production in the first half of the month.
You can also take a supplement that has Omega-3 fatty acid, like a well sourced fish oil. Fish oil is something I take regularly, but not everyone can take fish oil without consulting their doctor. This supplement may have contraindications with certain medications. I’ll talk about this in the downsides to this substitute later on in the blog post.
If you don’t like, or can’t tolerate, the fish oil, spirulina would be a substitute.
Days 15–28 (Luteal phase)
This phase sees ovulation happening and progesterone rising.
Consume → 1 tablespoon each of ground sunflower + sesame. These are supposed to support (again, some articles say regulate) the production of progesterone in the second half of the month.
The sunflower seeds are a source of selenium and have been used in quit smoking strategies, to replace that hand to mouth behaviour!
Here you can add in an evening primrose oil supplement. This oil has gamma-linoleic acid (Omega-6) and evening primrose is a building block of prostaglandins. This supplement can also have drug interactions or contraindications.
Don’t have a period anymore? No problem. You’re supposed to follow the moon cycle, where day one of your follicular phase falls on the new moon.
Why am I saying support instead of the word regulate? There are so many processes in your body that “regulate” hormones, including other hormones. Hormones are part of the neuroendocrine system and their regulation deeply depends on the brain, and organs like the hypothalamus and the pituitary. Hormones, like people, do not live in a vacuum.
What are the benefits of seed cycling in menopause?
What the Science Says (and Doesn’t)
There is no direct clinical evidence that seed cycling alone balances hormones. But that doesn’t mean it’s completely useless.There are many benefits of seed cycling, or just consuming seeds in menopause, if your digestion tolerates them. What is backed by research:
Healthy fats: monounsaturated, polyunsaturated, essential fatty acids such as omega-3 fatty acid and alpha linoleic acid. These are best absorbed through ground flax not whole.
Your brain needs fat too, and this organ is key to hormone regulation.
Fibre: this is important for bowel movements, and natural digestive detoxification/binding of toxins including the breakdown or byproducts of hormones.
Phytoestrogens: these plant compounds are like estrogen and some women find they are helpful in menopause. Seeds, and soy contain phytoestrogens.
Minerals: we need these for cell function and bone health. Magnesium, zinc and other minerals can be found in seeds.
Lignans: another plant compound that works within the gut microbiome, that gets converted to enterolignans, enterodiol and enterolactone. Both enterodiol and enterolactone have estrogenic properties, weaker than your own estrogen.There may be some benefit to these that prevent chronic health conditions.
Take a look at the beneficial nutrients in seeds, so you can understand what you are eating and why!
Flax seeds per 100g
Zero cholesterol
42g fat with only 3-4g saturated fat
Fibre: 27 g per 100g of flaxseed
Protein:
Sodium is low: 30 mg sodium and 813 mg of potassium
Mineral rich: iron 31%, 98% magnesium, 25% calcium
Vitamin B6 25%: supports metabolism of other nutrients, red blood cells and mood
Pumpkin per 100g
Zero cholesterol
19g fat with 3-4g saturated fat. Contains omega-3 and omega-6 fatty acids
Fibre: 18g per 100g of pumpkin seeds
Protein: 19g
Sodium is low: 18mg as opposed to 919 of potassium
Minerals: magnesium 65%, iron 18%
Sunflower: per 100g
Zero cholesterol
51 g fat with only 4.5 saturated
Fibre: 9 g
Protein
Sodium is low 9 mg and 645 potassium
Minerals: magnesium is 81%, iron is 25%
Vitamin B6 65%
Sesame per 100g
Zero cholesterol
50g fat with 7g saturated fat
Fibre: 12g
Protein 18g:
Sodium 11 g potassium 468
Minerals: magnesium, 87% and 81%, calcium 97%
Is there a downside to seed cycling in menopause?
You would think with such great nutrients, everyone should use seed cycling. But should you really? Here’s when I think eating seeds should be used with caution and always speak to your licensed professional or doctor when dealing with any health condition.
Diverticulitis (conflicting evidence - speak to your doctor)
IBS
Food allergies
Gastroparesis
Lack of gallbladder (mixed research, very individual and seeds, especially flax may be easier to digest, because they contain unsaturated fats. Yes there are a few downsides to seed cycling in menopause. Not every wellness practice works, or works for all people. Seed cycling is no different.
Medication interactions if you choose to take the supplements. Some people may need to seek professional advice if they are on any blood thinners and taking excessive flax as well.
Flax is estrogenic. Estrogenic compounds may drive estrogen dependant cancers. The evidence seems to be conficting, so it is best to talk to your medical doctor or naturopath if you have any health condition and want to take supplements.
Seed cycling does not “work” for everyone on their quest to lower symptoms of PMS, finally quench those post-menopausal hot flashes or have improved mood. For the most part, seeds impart great nutrition and beneficial fats and add extra food for your gut microbiome.
As long as you have no health conditions that interfere with the supplements (if that is the route you choose) this is one way to add fibre and nutrients to a post-menopause diet.