As a fertility dietitian, I often encounter questions about how food choices can influence menstrual health and fertility. Seed cycling has emerged as a popular practice, claiming to balance hormones and enhance fertility. In this blog post, we’ll delve into what seed cycling entails and examine the available research on its effectiveness.
Understanding Seed Cycling:
Seed cycling has gained popularity in the natural fertility community. The concept revolves around consuming particular seeds like flax, pumpkin, sesame, and sunflower seeds during specific menstrual cycle phases. Advocates claim that seed cycling can regulate menstrual cycles, alleviate PMS symptoms, and even improve menopause symptoms.
How Does It Work?
Let’s explore the two essential components of seed cycling:
Part 1: Follicular Phase (Day 1-14):
During this phase, include 1 tablespoon each of freshly ground flax and pumpkin seeds in your daily diet. The idea behind this is that flax seeds are rich in phytoestrogen lignans, which mimic estrogen’s chemical structure. This may help increase estrogen levels during the follicular phase, preparing your body for ovulation. Additionally, pumpkin seeds, abundant in zinc, are believed to enhance Follicle Stimulating Hormone (FSH) production—a key hormone for initiating ovulation.
Part 2: Luteal Phase (Day 14-30):
In the luteal phase, consume 1 tablespoon each of sesame and sunflower seeds daily. During this phase, progesterone levels rise while estrogen drops. Sesame seeds contain sesamin, a lignan that is thought to inhibit estrogen production. On the other hand, sunflower seeds are packed with vitamin E, which is believed to boost progesterone production. Adequate progesterone is vital, as it supports the development of a thickened uterine lining (endometrium), creating an ideal environment for implantation and the growth of a fertilized egg.
For postmenopausal women, considering the first day of their cycle to coincide with the full moon is advisable.
Exploring Research Findings:
While seed cycling has been a practice for centuries, there is currently a scarcity of scientific research specifically examining its impact on fertility. However, a small study involving 18 women investigated the effects of flax seed consumption on anovulatory cycles (when an egg is not released during menstruation). Participants followed their regular diet for three cycles and then introduced flax seeds for the subsequent three cycles. Results showed that among the 36 observed cycles, three anovulatory cycles occurred before flax seed consumption, while none occurred after (1). Nevertheless, additional research is required to further investigate the potential of flax seeds in preventing anovulatory cycles.
Is Seed Cycling Worth It?
It’s essential to acknowledge that the existing evidence supporting seed cycling’s claims primarily stems from anecdotal experiences. Robust scientific studies evaluating the direct effects of seed cycling on fertility are currently lacking. However, seed cycling may work for some individuals, whether through a placebo response or personal sensitivity. It’s worth noting that the absence of strong evidence should not discourage you from incorporating seeds into your daily diet. Seeds are highly nutritious, providing essential vitamins, minerals, and healthy fats that can support overall reproductive health. Ultimately, listen to your body and determine what feels right for you.
Remember, it’s always advisable to consult a healthcare professional or a fertility specialist for personalized guidance and recommendations based on your unique needs and medical history.
Conclusion:
Seed cycling holds promise as an intriguing practice, although scientific research on its direct impact on fertility is limited. Nonetheless, incorporating a variety of seeds into your diet can contribute to overall reproductive health. Find what feels right for you, and remember that professional guidance is crucial for personalized advice. Embrace the nutritious benefits of seeds and explore their potential in supporting your fertility journey.
Citations
(1) Phipps WR, Martini MC, Lampe JW, Slavin JL, Kurzer MS. Effect of flax seed ingestion on the menstrual cycle. The Journal of Clinical Endocrinology and Metabolism. 1993 Nov;77(5):1215-1219. DOI: 10.1210/jcem.77.5.8077314. PMID: 8077314.
