Table of Contents
Seed Cycling for PCOS and Fertility: A Dietitian’s Review
What Is PCOS?
Polycystic Ovary Syndrome, commonly known as PCOS, is a hormonal disorder that is estimated to affect 6-12% of women in the U.S.1
Individuals with PCOS will suffer from two of the following:1
- Irregular or absent periods
- Elevated levels of male hormones, which may be shown in blood work or physical characteristics like excessive hair growth on one’s face or body
- Cysts on ovaries
PCOS can contribute to female infertility. It increases one’s risk of type 2 diabetes, heart disease, and high cholesterol. Not only that, but symptoms like acne and excessive hair growth cause many PCOS sufferers to feel embarrassed about their symptoms.
Most of the treatment options for PCOS target individual symptoms of this hormonal condition. However, many women turn to natural remedies or complementary therapies to improve their symptoms and overall wellness.
Seed cycling has been gaining popularity as a potential holistic treatment option for women with PCOS.
What is Seed Cycling?
Seed cycling is a gentle option to use food to support healthy levels of estrogen and progesterone throughout your menstrual cycle. It also provides a healthy dose of anti-inflammatory nutrients and fiber.
This practice uses a combination of flax, sesame, sunflower, and pumpkin seeds at specific times during the menstrual cycle to promote hormone balance.
Seed Cycling for PCOS: A Closer Look
Flaxseed for PCOS
Flaxseed is rich in lignans, a compound found in some plants that acts as a phytoestrogen in the body. It is theorized that phytoestrogens have a weak estrogen-like effect on the body.
When this weaker phytoestrogen binds to estrogen receptors (instead of the stronger estrogen hormone), it may lower the effects of estrogen in the body.
Flaxseed has also been shown to reduce insulin levels, triglycerides, inflammation (as shown by a c-reactive protein), and body weight among women with PCOS.2
This functional food is also a rich source of omega-3 fatty acids and fiber. It also has an impressive variety of micronutrients, including:3
- Calcium
- Magnesium
- Iron
- Phosphorus
- Potassium
- Manganese
- Selenium
- Folate
Pumpkin Seeds for PCOS
Like flax seeds, pumpkin seeds also act as a phytoestrogen and may be helpful to consume during your luteal phase. Research suggests that pumpkin seeds may help your body better break down estrogen.4,5
Pumpkin seeds also contain a plant compound called beta-sitosterol, which also may help lower excessive androgens (male hormones). Excess androgens are one of the primary causes of facial hair, excessive body hair, and acne in women with PCOS. Adding foods with beta-sitosterol may help improve these symptoms.6
Pumpkin seeds are also packed with vitamins and minerals, including:7
- Calcium
- Iron
- Phosphorus
- Magnesium
- Potassium
- Zinc
- Selenium
- Folate
- Choline
Sunflower Seeds and PCOS
Sunflower seeds may improve PCOS symptoms due to their vitamin E and selenium content. These nutrients may help support progesterone production. Some additional nutrients found in sunflower seeds include:8
- Unsaturated fats
- Protein
- Piber
- Copper
- Zinc
- Folate
- Iron
Sesame Seeds for PCOS
Sesame seeds are a healthy source of dietary fat that packs many other vitamins and minerals. Some key nutrients in sesame seeds include:9
- Calcium
- Iron
- Magnesium
- Phosphorus
- Potassium
- Copper
- Selenium
- Manganese
Sesame seeds are rich in vitamin E and selenium, which may naturally help your body produce healthy amounts of progesterone.10
How to Seed Cycle
Days 1-14 of the menstrual cycle, known as the luteal phase, take 15 grams (about 1 tablespoon) each of ground flaxseed and pumpkin seeds.
It is important to use ground flaxseed, rather than whole flaxseed, in order to get the benefits of the seed.
Days 15-29 of the menstrual cycle, known as the follicular phase, take 15 grams (about 1 tablespoon) each of sunflower seeds and sesame seeds.
Seeds can be incorporated into foods you may already eat, such as yogurt, oatmeal, smoothies, or salads.
Potential Benefits of Seed Cycling for PCOS
As seed cycling has gained popularity over the past several years, there have been many health claims associated with the practice. Some of these potential health benefits include:
- Improved hormone balance
- Improvement in insulin resistance
- Reduced facial hair, body hair, and acne
- Increased regularity of periods
- Decreased stress and anxiety
- Reduced insulin levels and triglycerides
- Lower inflammation
- Increased nutrient intake
Some of these claims are backed by research, while others have little to no studies on the proposed benefit. We will look at what current research shows on seed cycling for PCOS, fertility, and periods.
Research on Seed Cycling for PCOS
Improved Hormone Levels
One research study showed that seed cycling, when combined with portion control, resulted in lower FSH, LH, and body weight than those on a metformin + portion control group and a control group. Those in the seed cycling group also had fewer cysts than other groups.6
Plus, some women have reported decreased hirsutism (face and body hair) with seed cycling.
It is important to note that research on seed cycling and hormones involved in PCOS is very limited.
Reduced Inflammation
Individuals with PCOS are more likely to be living with low-grade inflammation, which is why anti-inflammatory supplements like NAC are a common recommendation to help manage symptoms and prevent chronic disease.
Inflammation may also be reduced with certain foods high in antioxidants. The healthy fats found in seeds may help reduce inflammation.
One study found that those who consumed 30 grams (2 tbsp) of sesame, flax, and pumpkin seeds had lower inflammatory markers without any other dietary changes. In fact, the average CRP levels, an inflammatory marker, were decreased by half.12
Improved Blood Sugar Management
Those with PCOS are at higher risk of insulin resistance and type 2 diabetes. A study from 2020 showed that women with PCOS who took 30 grams of flaxseeds per day for 12 weeks had lower levels of insulin concentration compared to a control group.13
Another study showed women with PCOS who supplemented with 1000 mg flaxseed oil for 12 weeks had decreased insulin levels.14
Decreased Triglyceride and Cholesterol Levels
A study showed that those who consumed 2 tbsp of sesame, flax,and pumpkin seeds saw improvements in their triglyceride and cholesterol levels.
After 12 weeks of consuming the seeds, participants had an average of a 30% decrease in triglyceride levels, 7% decrease in total cholesterol levels, and 5% decrease in LDC (bad) cholesterol levels.12
Another study from 2018 showed that women who supplemented with 1000mg flaxseed oil for 12 weeks saw significant decreases in triglyceride levels.12
Seed Cycling for Fertility
Research is limited regarding the effectiveness of seed cycling for fertility. Seeds are a great way to increase the intake of essential nutrients like healthy fats, fiber, vitamin E, and selenium.
Eating a large variety of nutrients is a great way to support your body for a future pregnancy, but seed cycling alone will not necessarily increase your chances of conceiving.
However, implementing a variety of PCOS diet and lifestyle changes may help promote ovulation and healthy menstrual cycles, which could help with fertility. There also are no known studies showing the effect of seed cycling on fertility or pregnancy outcomes.
Because there is some evidence that seed cycling may affect estrogen and progesterone regulation, it is important to talk to your doctor before using these strategies for fertility.
Seed Cycling for Periods
There has been little research on the impact of seed cycling on period regularity, flow, or PMS-related symptoms.
However, supporting healthy estrogen and progesterone levels could help nudge the body toward more regular periods.
Likewise, seeds have anti-inflammatory properties that may help reduce cramping during menstruation.
More studies need to be conducted to see if seed cycling alone can help reduce symptoms associated with periods.
Challenges with Seed Cycling for PCOS
Consistency Is Important To Seek Benefits
Emerging research shows that seed cycling may be beneficial for PCOS. However, it is important to remain consistent with the seed regimen to see the most improvement in symptoms.
Tracking Your Menstrual Cycle May Be Challenging With PCOS
While those with regular periods may be able to estimate their cycle using a period tracker app, those with irregular periods may have more difficulty identifying their luteal and follicular phases.
Other fertility awareness methods can help those with PCOS more accurately track their menstrual cycle, including measuring basal body temperature or cervical mucus.
These methods will require more effort and consistency to identify ovulation but can provide more clarity to their menstrual cycle.
How to Seed Cycle with Irregular Periods
For those with irregular periods, flax seeds and pumpkin seeds would be consumed from day 1 of their menstrual period until day 14.
At that point, switch to sunflower seeds and sesame seeds until day 28. Then, switch back to the flax and pumpkin seeds.
This may help nudge your hormones into a regular cycle. If you aren’t having any menstrual periods, you can just start at any time on day 1.
Since it can be tricky to keep track of dates, some people find it helpful to take seeds from the new moon to the full moon, as this typically falls on a 29 day cycle (which is close enough for our purposes 🙂).
How Long Does it Take for Seed Cycling to Work
Seed cycling is not a quick fix for PCOS. However, it is a gentle method to support healthy hormones over time. Expect that it may take 3-4 months to see improvement in symptoms.
Considerations and Precautions for Seed Cycling
With any food, there is a risk of food allergies.
Please do not try this regime if you are allergic to one of these seeds. If you have an allergy to one of the seeds in this regimen, you could cycle with the other three seeds.
For example, let’s say you have a sesame allergy. You could eat 1 tbsp of flaxseeds and 1 tbsp of pumpkin seeds on days 1-14. From days 15-28, you can eat 1-2 tbsp of sunflower seeds and omit the sesame seeds altogether.
If you have a food allergy, we recommend avoiding the seed cycling blends available online and purchasing each seed individually. Be sure to check the labels for any signs of cross-contact during processing.
Seed Cycling Has Not Been Tested During Pregnancy or Breastfeeding
Eating average amounts of seeds during pregnancy is unlikely to cause any issues and can even provide some benefits during pregnancy.
However, no studies have evaluated how seed cycling can affect pregnancy. Talk with your obstetrician or advanced practice provider before seed cycling in pregnancy or while breastfeeding.
Listen to Your Body
Many women who practice seed cycling have reported more regular cycles, decreased period cramping, increased energy, and improvements in acne. If you try seed cycling and notice a worsening of symptoms, honor your body’s signals and stop taking them.
Rest assured that there are other nutrition and lifestyle changes that may be a better fit.
Before starting any new diet or supplements, it is important to talk with your doctor or dietitian to see if this is the right option for you.
Seed Cycling for PCOS and Fertility: A Final Look
The premise of PCOS is using a combination of four different seeds over the course of a menstrual cycle to support healthy levels of estrogen and progesterone.
Research on seed cycling for PCOS and fertility is limited. Existing research shows that seed cycling may improve triglyceride levels, insulin levels, and inflammation in women with PCOS.
Evidence regarding specific hormonal changes with seed cycling (FSH, LH, testosterone, DHEA, progesterone, estrogen, etc) is very limited.
Seed cycling is unlikely to cause harm, especially in non-pregnant women. Plus, the nutrient benefits of seeds likely have some metabolic benefits for women with PCOS.
Seed cycling may be a helpful tool for promoting heart health and hormone balance in those with PCOS. The benefits are most likely seen when coupled with other nutrition and lifestyle strategies for PCOS, such as stress management, exercise, and an overall healthy diet.