Seed cycling for PCOS: A natural hormonal balance approach - by Maria Arshad
Polycystic ovary syndrome (PCOS) affects millions of women worldwide, disrupting hormonal balance and leading to irregular menstrual cycles, acne, hair growth and challenges with fertility. Whilst conventional treatments, like medication and lifestyle changes, are common, many women are turning to natural approaches like seed cycling to support hormonal health.
In this blog, we explore how seed cycling works, its potential benefits for PCOS management and tips for getting started.
The World Health Organisation (WHO) has estimated that 116 million females suffered from PCOS around the world in 2012.(1,) The incidence of PCOS is comparatively higher in South Asian women, in particular, Pakistani women: 52% compared with the UK (20-25%).(4,5)
According to recent studies, women with PCOS compared with healthier subjects have micronutrient deficiencies, such as vitamin E, magnesium, selenium and zinc associated with oxidative stress.(6,7) The studies showed that vitamin D deficiency was also extremely prevalent in women with hormonal abnormalities. Vitamin D deficiency is linked to the development of insulin resistance, an excess of androgens and a diminished level of FSH, which results in ovarian dysfunction.(8)
SYMPTOMS OF PCOS
The most common symptoms of this endocrine disorder include:(2,3)
Disturbances in the menstrual cycle
Excessive hair growth on the body
Multiple cysts in the ovaries, weight gain
Hair loss
Fertility issues.
PREVENTION
The prevention of hormonal disorders is dependent on a combination of lifestyle modifications and pharmacological treatment.(9) Adopting a healthy lifestyle is crucial to reducing oxidative stress because medical treatment can not completely lessen the inflammation in those with hormonal irregularities. A natural plant-based therapy is a good alternative treatment to reduce the risk of PCOS.(10)
What is seed cycling?
Seed cycling, or seed rotation, involves eating specific seeds - such as flax, pumpkin, sunflower and sesame -at different phases of the menstrual cycle to promote hormonal balance. By providing key nutrients, like lignans, zinc, and healthy fats, seed cycling aims to regulate oestrogen and progesterone levels, which are often imbalanced in PCOS. This gentle, food-based practice has gained popularity as a holistic way to complement medical treatments, ease symptoms and improve overall well-being.
Fitting seed cycling into the menstrual cycle:
The follicular stage starts from the first day of menstruation. During this phase (1-14 days), the recommendation is to consume a combination of raw ground pumpkin and flaxseeds in one to two tablespoon.(11). Oestrogen levels gradually increase to prepare the body for the process of ovulation, typically at the 14thday. The luteal phase begins after ovulation and lasts between the 15th and 28th day of the menstrual cycle. During this stage, it is recommended to consume a combination of fresh ground sesame and sunflower seeds in one to two tablespoons. The amount of oestrogen declines and the level of progesterone steadily rises in preparation for pregnancy. If implantation does not occur, the uterus lining begins to shed and cause menstruation.(12)
How do the seeds work?
FLAXSEEDS
Flaxseeds are abundant in dietary fibre and lignans, which reduce oestrogen dominance prevalent in PCOS. Essential fatty acids (specifically alpha-linolenic acid) are also present in flaxseeds, which reduce inflammation and improve insulin sensitivity. One study was conducted in which 30g of flaxseed powder was given to one group for 12 weeks, along with lifestyle modifications, whilst a second group just changed their lifestyle. The results indicated that the flaxseed-administered group with lifestyle modifications saw improved weight changes, insulin levels, high-density lipoprotein (HDL) and adiponectin compared with the group who made lifestyle changes alone.(13)
Flaxseeds are emphasised during the follicular phase (Days 1–14 of a typical menstrual cycle) due to their unique phytoestrogen content and hormonal-regulating properties:
Lignans and oestrogen modulation: Flaxseeds are rich in lignans, which interact with oestrogen receptors. These compounds help modulate oestrogen activity - either mitigating excess oestrogen levels (common in PCOS) or supporting natural oestrogen production when levels are low.
Hormone detoxification: Flaxseeds promote hepatic metabolism of oestrogen, assisting in the conjugation and excretion of excess hormones.
Anti-inflammatory effects: Omega-3 fatty acids in flaxseeds offer systemic anti-inflammatory benefits, mitigating chronic inflammation associated with insulin resistance and PCOS.
Blood Sugar Regulation: The soluble fibre content aids in glycaemic control by moderating postprandial glucose spikes, a key concern in PCOS management.
Clinical Application: Recommend 1–2 tablespoons of ground flaxseeds daily in the follicular phase, pairing them with pumpkin seeds for synergistic effects.
PUMPKIN SEEDS
Pumpkin seeds complement flaxseeds in the follicular phase, providing micronutrients critical for ovarian function and hormonal regulation. They are rich in vitamin E (alpha-tocopherol), phytoestrogen and essential fatty acids. Pumpkin seeds reduce cholesterol and improve insulin sensitivity and excess androgen to treat symptoms of PCOS. (14)
Zinc: Essential for ovarian health, zinc primes the endocrine system for progesterone synthesis during the luteal phase.
Anti-inflammatory nutrients: Their high content of antioxidants supports overall inflammatory control.
Magnesium and glycaemic impact: Pumpkin seeds offer magnesium, which reduces insulin resistance and calms the nervous system, addressing stress-induced hormonal dysregulation common in PCOS.
Clinical Application: Integrate 1–2 tablespoons of raw pumpkin seeds daily alongside flaxseeds during the follicular phase.
SESAME SEEDS
Sesame seeds comprise an ample amount of carbohydrates, proteins, fats, vitamins and minerals. and so are great to add to the diet for micronutrient deficiencies. They are an excellent source of antioxidants and are enriched in healthy fat. Sesame seeds also contains lignans, which regulate the balance of hormones in PCOS patients.(15,16)
Sesame seeds are introduced during the luteal phase (Days 15–28) for their progesterone-supportive properties:
Lignans: These phytoestrogens continue to balance oestrogen by modulating receptor activity and enhancing oestrogen metabolism via hepatic detoxification pathways.
Calcium and magnesium: Both minerals alleviate luteal-phase symptoms such as mood instability and cramps, supporting neuromuscular relaxation.
Healthy fats for hormone synthesis: Omega-6 fatty acids facilitate progesterone production, stabilising the luteal phase.
Clinical Application: Use 1–2 tablespoons of sesame seeds daily in combination with sunflower seeds.
SUNFLOWER SEEDS
Sunflower seeds consist of 65% healthy fats and 35% protein, plus vitamin E and selenium, which prevent PMS symptoms. They tend to boost the production of progesterone in the second phase of the menstrual cycle. Sunflower seeds contain the essential fatty acids, oleic and linoleic, which can't be produced by the body.(16,17)
In the luteal phase, sunflower seeds provide key nutrients to support progesterone production and overall hormonal stability:
Vitamin E: This fat-soluble vitamin is integral to progesterone synthesis and luteal-phase health.
Selenium: Vital for thyroid function and antioxidant support, selenium aids in hormone detoxification and protects against oxidative stress.
Zinc: Enhances progesterone synthesis and works alongside vitamin E to ensure hormonal balance.
Clinical Application: Recommend 1–2 tablespoons of raw sunflower seeds daily with sesame seeds during the luteal phase for optimal progesterone support.
Conclusion
Seed cycling offers a simple food-based approach to supporting hormonal balance, making it a valuable adjunct in managing PCOS symptoms. By strategically incorporating flax, pumpkin, sesame and sunflower seeds during specific phases of the menstrual cycle, this practice provides key nutrients that aid in oestrogen and progesterone regulation, inflammation reduction and overall endocrine health.
For nutrition professionals, seed cycling can serve as a practical and accessible recommendation to empower clients looking for natural strategies to complement their PCOS management plans. While evidence of seed cycling's efficacy is largely anecdotal, the nutritional benefits of these seeds are well-documented, offering a solid foundation for inclusion in dietary protocols. Encouraging clients to adopt this practice may not only enhance their hormonal health but also foster a sense of proactive engagement in their wellness journey.
As with any dietary intervention, it's important to tailor recommendations to individual needs and consider them within the broader context of evidence-based medical nutrition therapy for PCOS.
Maria is a Clinical Dietitian and Lecturer (Food and Nutrition) at Gift University, Gujranwala in Pakistan. She is passionate about promoting well-being through healthy lifestyle choices. She has expertise in obesity, diabetes and PCOS. Her research interests are functional foods and nutraceuticals.
Maria Arshad, Dietitian in Pakistan
References
The World Health Organisation. Polycystic ovary syndrome https://www.who.int/news-room/fact-sheets/detail/polycystic-ovary-syndrome
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Haidari, F., Banaei-Jahromi, N., Zakerkish, M., & Ahmadi, K. (2020). The effects of flaxseed supplementation on metabolic status in women with polycystic ovary syndrome: a randomized open-labeled controlled clinical trial. Nutrition journal, 19, 1-11.
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