TikTok says eating different seeds at specific times of the month can balance your hormones. Pointless faff or actual fact? Let’s ask an expert
It may sound like a hashtag created purely to go viral, but seed cycling is a naturopathic remedy that’s been around since the dawn of time. Its purpose - to regulate hormones throughout the menstrual cycle and so alleviate hormonal imbalances and all the discomforts they can bring - has attracted over ten million posts on Tik Tok.
Perhaps our increasing obsession with tracking everything from our sleep to our menstrual cycles explains the current interest in this relatively obscure remedy. Or maybe it’s the growing interest in functional foods – dosing with different mushrooms for different health boosts, for example. Emma Bardwell, registered nutritionist and co-author of The Perimenopause Solution, £13.43, thinks it goes deeper: “Unfortunately women’s health is undervalued, and we don’t always get the doctor support we need,” she says. “It makes things as complicated as our hormones and menstrual cycles rife for pseudoscience and misinformation.”
@biohacking Day 7 of seed cycling for my hormones and preconception health #greenscreen #seedcycling #cyclesyncing #preconception ♬ original sound - Women’s health biohacker ✨
As far as she is concerned, the vogue for seed cycling is rooted in “health anxiety and hyper-fixation on singular ingredients and simple fixes”, resulting from the vacuum created by lack of medical support. Nonetheless, she feels seeds are a wonderful addition to your diet, and concedes there is some evidence that some of their nutrients may influence the menstrual cycle (and by extension, fertility and menopause). So is this cheap and all-natural way to tackle cramps and low moods worth a go? Should we believe the hype? Let’s see.
What is seed cycling?
Judging from some TikTok videos, seed cycling can be a major palaver involving four different ‘moon’ phases, neatly labelled jars of seeds and elaborate prepping of tahini balls and ‘luteal phase smoothies’.
@miatullyy_ starting my seed cycle journey 🌱 a natural approach for hormone balancing #seedcycling #fyp #naturopath #naturopathy #naturopathstudent #pms #period #menstrualcycle #hormones #holistichealth #holistichealing ♬ trees and flowers by strawberry switchblade - Eissej
But The College of Naturopathic Medicine website boils it down to something relatively simple (well, if you have periods and they are regular): the idea is to eat some flax and pumpkin seeds every day during the follicular phase of your cycle (the 14 days leading up to ovulation), and sesame and sunflower seeds over the 14 days of your luteal phase (from ovulation until the first day of your period).
The suggested seeds (you could choose others with the same nutrients, but the ones mentioned have been seized upon by content creators for ease) feature compounds that help promote and regulate oestrogen and progesterone respectively, at a time, naturopaths say, when it’s most required.
Flax and pumpkin contain plant oestrogens, lignans (protective plant compounds) and zinc, thought to promote oestrogen production to support the lining of your uterus and egg development. Sunflower and sesame boast omega-3 fatty acids, zinc, vitamin E and magnesium, which should help boost progesterone levels for the maintenance of the uterine lining and recycling of excess hormones.
Does seed cycling work?
All of this does, it is claimed, not only improve the chances of conception: keeping your hormones balanced this way should also relieve menstrual symptoms such as cramps, bloating and irregular periods, reduce hormonal fluctuations throughout (peri) menopause and pregnancy, and increase mood. It can even, some insist, treat hormonal acne and polycystic ovary syndrome (PCOS).
But Bardwell says the generalising nature of these claims is suspect: “Which hormones - there are over 50! - are we balancing, and are we elevating or lowering them? How do seeds manage the different hormonal thresholds at which the individual feels optimal? And what if you don’t have a regular cycle or a cycle at all - how do you know which seeds to take and when?” she asks. The fact that some practitioners suggest you focus on the phases of the moon for guidance says it all about the validity of seed cycling, she says.
“We know that lignans weakly mimic some of the beneficial effects of oestrogen, and a few studies suggest that eating flaxseeds may help with things like breast pain,” Bardwell says. But she points out that there is no research relating to the timing of consumption, and none into the cycling of seeds and its effect on hormones.
As for PCOS (a complex and still widely misunderstood condition that affects 8-13% of women), she says you should speak to a qualified professional about dietary and pharmaceutical strategies to manage it. “Thinking you can rely on seeds for this is a fallacy, and entirely unproven,” she says. The same goes for seed cycling for fertility: “The nutrients in seeds (zinc, fatty acids, protein) may contribute to supporting hormone production,” she says. “But no amount of seeds will kickstart ovulation.”
What are the benefits of seeds?
Seeds are nutritional powerhouses: they contain everything needed to develop into complex plants and therefore are great sources of fibre, unsaturated fats, vitamin E, B vitamins, minerals such as magnesium and zinc, and polyphenols. So, says Bardwell, their benefits are legion for your general health. Their cholesterol-lowering properties are just one example, and, aside from the potential hormone-related effects discussed above, there is some evidence, she says, that the phytoestrogens and isoflavones they contain may alleviate menopausal symptoms such as hot flushes or night sweats.
“Include them liberally in your diet if you wish but don’t worry about isolating certain ones to certain times of the month,” she advises. “I’m all for taking health into your own hands and being proactive, but please don’t waste valuable time or headspace on seed cycling, no matter how compelling people make it sound.”
Simply chucking a daily a tablespoon of mixed seeds onto salads, oatmeal or yogurt is one of life’s easiest good-nutrition shortcuts (PSA: the new Zoe supplement sprinkle is packed with seeds). The only ‘divas’ are flaxseeds, which should be crushed so they can release their omega fatty acids. “Do it in small batches to preserve freshness – you can use your coffee grinder if you don’t have a Nutribullet,” says Bardwell. “I also like to incorporate flax and other seeds in my homemade pesto.”
Can you balance your hormones with food?
“Women can and should eat the right foods - which can include seeds - for hormone health, but I don’t see enough of it happening,” says Bardwell. For example, she says, women who are under-fuelling and/or over-exercising may find their menstrual cycle shuts down and periods stop. She’s also noticed a tendency for women to restrict calories when hormonal changes in body composition happen, particularly during (peri)menopause (when we are hit with the dreaded menopause belly). “Your body needs nourishment at these times, not deprivation,” she warns.
Eating for healthy hormones is straightforward, she says. It’s down to a balanced diet that incorporates protein, healthy fats and fibre from complex carbs - the Mediterranean style of eating is a good pattern to follow. “Try to get 30g of fibre a day from plant foods, and possibly include fermented foods such as kefir, live yoghurt and sauerkraut, says Bardwell. “They support gut health which is likely to play a role in hormone metabolism and production. And we need vitamin D for oestrogen metabolism, so it’s good to supplement at least 1000IU daily.”
Best seed mixes to try:
The menopause seed mix: Peachie Menopause Tasty Toppings Almond, Cranberry & Crunchy Seeds, £12.50 for 10 servings
Crunchy sunflower, pumpkin, flax and chia seeds plus fruits, nuts and added vitamins and minerals for supporting hormone health, all in an easy daily tablespoonful.
The seed-cycling mix: Linwoods Flaxseeds, Pumpkin, Sunflower & Chia Seeds & Goji Berries, £4.19 for 200g
This blend substitutes chia seeds for sesame seeds, but with chia being rich in zinc and omega-3, you still get all the nutrients seed cyclers are fixated on.
The budget option: Waitrose Duchy Organic Mixed Seeds, £2 for 150g
These contain sunflower, pumpkin, sesame and linseed, they are organic and they won’t break the bank. Win win!
The pimped up one: Zoe Daily30+, £10 for 7 days
Packed with a mix of 32 plants, including fruit, vegetables, mushrooms, herbs, spices, seeds, nuts, legumes and whole grains - one scoop of this supplement seems to have it all!