Is seed cycling really good and effective for your fertility?

Seed‑cycling: an alliance between seeds and hormones

The Seed-cycling, or Seed cycle, is a gentle method that consists of consuming certain types of seeds specific to different phases of the menstrual cycle to accompany natural hormonal fluctuations. This approach is based on the idea that the nutrients in these seeds (in particular phytoestrogens, the essential fatty acids, and some minerals) can support female hormonal functions without direct drug intervention.

Popularized by naturopathic practitioners and relayed by platforms like Healthline and Sovereigns, seed cycling has gained visibility thanks to its simple, natural and non-invasive nature, often integrated into broader hormonal wellness and fertility routines. However, it is important to have this practice in a supervised manner and that it is a support that is pleasant but will never replace medical support.

A cyclical approach, rooted in nature

The protocol is based on a precise alternation of four types of seeds, associated with the two main phases of the cycle:

• Follicular phase (from the 1st day of the period until ovulation) : flaxseed and squash seeds;
• Luteal phase (from ovulation to the next period) : sunflower seeds and sesame seeds.

These seeds are chosen for their specific properties. For example, flaxseeds are rich in lignans, phytoestrogens that may help modulate estrogen levels, while those made from squash provide zinc, essential for the production of progesterone. Conversely, sunflower seeds provide vitamin E and the sesame seeds of the selenium, two nutrients that are useful in supporting the luteal phase.

Seed-cycling is not a magic recipe and it is ideal to apply it in addition to other practices to naturally improve the quality of its oocytes. On Reflet, we just did a dedicated program with a pharmacist specializing in natural approaches:

Easy to use

The most common seed-cycling scheme:

• 1 tablespoon of each seed per day;
• The seeds are freshly ground (to better assimilate nutrients);
• To be integrated into easy everyday foods: smoothies, compote, yogurt, soup or porridge.

It is recommended to follow the real phases of its cycle (not a fixed 28-day schedule) if you know your ovulation date. Otherwise, a 14/14 day break down is still a good starting point.

Why is this natural approach appealing?

Son low cost, her naturalness, sound absence of side effects major and the ease of implementation make it an attractive ally, especially for those seeking to support:

• Of more stable menstrual cycles;
• La natural fertility;
• La post-pill transition;
• La oocyte quality, especially after 35 years of age;
• An approach intuitive and respectful of the body.

A practice derived from naturopathy, but still poorly documented scientifically

If the benefits of each seed are well studied individually, studies dealing specifically with seed cycling as a protocol remain rare. This does not prevent a large number of women from seeing an improvement in their hormonal well-being thanks to this practice, especially when combined with a diet dedicated to fertility like the one offered by our dietitian in Fertily Diet.

The menstrual cycle in two phases

To fully understand seed cycling, it is essential to be familiar with natural rhythm of the menstrual cycle, whose average lasts about 28 days, although this varies according to each woman. This cycle can be divided into two main phases, each marked by the predominance of a key hormone: estrogen in the first part, and progesterone in the second.

The principle of seed‑cycling

The Seed-cycling is based on a very simple protocol: introduce certain seeds into your daily diet, depending on the phase of the menstrual cycle. Each of them is chosen for its specific nutritional properties, in connection with the natural hormonal fluctuations of the female body.

The seeds are not there to force or control hormones. Elles Accompany gently, by bringing natural cofactors (minerals, fatty acids, lignans...) necessary for fluid and balanced hormonal production. The ideal is to do it with the recommendations of the pharmacists we tell you about in our program onnatural improvement of ovary quality.

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Follicular phase (D1 at ovulation)

The follicular phase begins The first day of menstruation and lasts until ovulation, which usually occurs around the 14th day in a 28-day cycle. You will find the details of the phases in our article that explains the cycles for Get pregnant.

During this period:

• The brain stimulates the ovaries via a hormone called FSH (follicle-stimulating hormone);
• This hormone triggers the growth of several ovarian follicles;
• Only one of these follicles will become dominant: it will contain the egg ready to be released;
• In parallel, the ovaries secrete Estrogen, which thickens the uterine mucosa (the endometrium) and promotes energy, sociability and libido.

This rise in estrogen is gradual, reaching a peak just before ovulation. This period is ideal for consuming flaxseed and squash seeds, because they support this hormonal surge.

Luteal phase (after ovulation until menstruation)

After ovulation, the corpus luteum — what's left of the follicle that released the egg — comes into action. It secretes an essential hormone for the second half of the cycle: the progesterone.

Progesterone is intended to stabilize the uterine mucosa for possible implantation of the fertilized egg, to soothe and promote sleep and concentration while accentuating certain emotional sensitivities.

It is during this phase that we introduce the sunflower and sesame seeds, whose nutrients naturally support the production and stability of progesterone.

The benefits of sunflower seeds

• Source of vitamin E, a powerful antioxidant that supports ovarian function and progesterone production.
• Vitamin E is also beneficial for bloodstream, which may improve supplies to the endometrium.
• It contributes to a more serene hormonal climate and decreases the effects of PMS .

The benefits of sesame seeds

• Rich in selenium, a key mineral for hormonal detoxification and the support of the thyroid, which is itself closely linked to the cycle.
• Also contains lignans, who can balancing estrogen if it rises too much during the second phase of the cycle (common case in case of PMS).
• Helps maintain a hormonal stability at the end of the cycle and prepare for a healthy new start.

What is attractive about seed cycling?

At a time when more and more women are looking for gentle, natural and non-medical approaches to support their hormonal health, the Seed-cycling appears to be an accessible, intuitive and comforting solution. His promises? One better knowledge of its cycle, a functional power supply And a simple gesture to be put in place on a daily basis.

Cycle regulation & SPM

Many are those who report more regular cycles, less than premenstrual syndrome (PMS), and a reduction in pain menstrual after a few months of seed cycling. This could be explained in part by:

• the regulatory action of phytoestrogens contained in flax and sesame seeds;
• The wealth in micronutrients such as zinc, selenium, and vitamin E;
• and the presence of fibres, which facilitate the elimination of excess estrogens via the digestive system.

These effects are not universal, but many women describe a greater emotional stability, a clearer skin, and a reduction in bloating at the end of the cycle.

Seed-cycling is a natural part of a global approach to supporting fertility. By promoting more regular ovulation and contributing to a better hormonal balance, it constitutes a simple and effective supplement On the program Fertily Diet Of Reflection.

This program, carried out by a dietitian specialized in fertility, is based on a targeted diet, specific nutrients (vitamin B9, omega-3, enzymatic cofactors) and support for the female microbiota. Seed-cycling adds a ritual and sensory dimension to this journey, while participating in the optimization of the follicular phase, essential for good ovulation.

Improving oocyte quality

Improve the oocyte quality, especially from the age of 35, is based on a combination of factors: antioxidants, oxidative stress management, hormonal balance. The program Good oocytes carried out with a pharmacist was designed to respond to these challenges in a precise and adapted manner.

Seed-cycling, by providing antioxidant lignans, of zinc, of selenium And essential fatty acids, supports the oocyte field in a complementary way. It thus reinforces the effects of the program, gently, and in a dietary logic aligned with the natural rhythms of the female body.

Seed-cycling and science

Seed-cycling is often presented as a practice inspired by naturopathy and functional eating. While the approach is appealing because of its physiological coherence, modern science is just beginning to explore its foundations. To date, no meta-analysis can confirm the systematic effects. However, studies on individual components seeds are numerous, and several recent works on PCOS (polycystic ovary syndrome) are showing promising results.

Studies on key seed compounds

However, the benefits of seeds used in seed cycling are well established individually, including:

• Flax seeds : rich in lignans, natural phytoestrogens that have a modulatory effect on estrogens. Studies suggest that they may ease the symptoms of irregular or painful cycles.
• Pumpkin seeds : sources of zinc, essential for ovarian function and the conversion of cholesterol into sex hormones.
• Sunflower seeds : contain vitamin E, a powerful antioxidant, useful for supporting the luteal phase.
• Sesame seeds : bring selenium, thyroid and hormonal detox support.

These nutrients have all been associated with a better hormonal stability, a reduction of oxidative stress, and sometimes a improving oocyte quality as part of nutritional studies.

Focus on PCOS: emerging but promising studies

PCOS (polycystic ovary syndrome) is one of the most studied indications in recent trials on seed cycling. Several notable publications deserve to be highlighted:

• A study In vitro shows that some seed compounds (especially lignans) could modulate LH secretion (luteinizing hormone), often in excess in PCOS women ;
• In 2025, a documented clinical case In the Journal of Pharmacy and Bioallied Sciences showed a Regularization of the menstrual cycle, a decrease in weight and BMI in a PCOS patient following a seed-cycling protocol for 6 months;
• A study conducted in 2024 by Harpreet Kour out of 90 women reported:
  • one significant drop in BMI, insulin resistance,
  • one improvement of the hormonal profile (FSH, LH)
  • and a better metabolic tolerance.

Results to be taken with hindsight

These studies are encouraging, but also present Methodological limitations : small sample size, absence of double blind, short duration... Seed-cycling research as a global protocol Stay young, even if the nutritional bases of practice are solid.

It is therefore more accurate to consider seed cycling as a complementary nutritional lever, to be integrated into a global approach (food, lifestyle, micronutrition), such as that proposed by the programs Fertily Diet or Good oocytes.

Natural complements and synergies

Seed-cycling is more than just taking seeds. It can become a ritual integrated into a holistic vision of hormonal health, where each lever (nutrition, plants, lifestyle) acts in synergy. It is in this logic of global support that Reflet's programs are part of.

Allied medicinal plants

Some plants have a particular affinity with the menstrual cycle. In addition to seed cycling, they can:

• Regulate estrogens or support progesterone;
• Relieve pain or irritability;
• Strengthen the hypothalamic-pituitary-ovarian axis.

Among the most used are:

• Achillea yarrow : antispasmodic, helps to relieve menstrual pain;
• Chasteberry (Vitex agnus-castus) : natural regulator of progesterone, useful for long or irregular cycles;
• Alchemille : feminine plant par excellence, supports the uterine mucosa and calms the nervous system.

To be taken in the form of Herbal teas, fluid extracts or capsules, depending on the need.

Targeted nutrition

The seeds of seed cycling lay a foundation. But one complete and functional diet amplifies their effectiveness, by providing nutrients that directly nourish hormonal production:

• Vitamin B6 : cofactor in the synthesis of dopamine and progesterone;
• Omega-3 (ALA, EPA, DHA) : reduce inflammation, promote hormonal regularity;
• Antioxidants (vitamins C, E, zinc, selenium) : protect oocytes and hormonal tissues from oxidative stress;
• Vegetable and animal proteins : support the liver, thyroid and hormonal production.

Some of these elements can be supplemented through dietary supplements dedicated to fertility, but it always deserves a methodical and thoughtful approach; above all, you have to be careful about the supplements you take, not all are the same.

Healthy lifestyle to improve your chances

Finally, no natural protocol can do without a balanced emotional and physical quality of life : sleeping well, playing sports and doing activities to relax remain key in a global lifestyle!

Seed-cycling is becoming A gesture among others, but which is part of a larger intention: Get back in touch with your cycle, with gentleness, curiosity and regularity.

Seed‑cycling is a gentle, accessible and nutritionally interesting method. It allows you to reconnect to your cycle, to support the body without constraint, and to create a simple daily ritual. Integrated into a global approach, such as that of the programs Fertily Diet or Good oocytes, it can become a valuable lever to support fertility, hormonal balance and overall female health.

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