Seed Cycling: Nourishing the Feminine Rhythm

Like many women across history, I have suffered from an unregulated menstrual cycle. For me this was caused by using birth control like so many women experience. Dysregulation can be such a frustrating thing to experience, countless symptoms are tied to it with infertility becoming the most prevalent in today's society. For me it brought hormonal acne well into my late twenties, emotions that ran wild and even thinning hair! I was horrified when I realized that all of these symptoms could have been a result of the birth control that I was prescribed way too young. I was actually prescribed birth control to help with the intense acne I had in my teenage years. I find it ironic that as I aged the once “cure” for my acne actually became the cause, indirectly but still... 

In my own journey, seeds have become quiet allies. When I began seed cycling, I was astonished at how quickly my cycle found its rhythm again: steady, predictable, and in sync with the moon, as Nature intended! Seeds are humble, everyday foods, yet they carry ancestral wisdom that speaks directly to our hormonal fluctuations. This practice is more than nutrition; it is an herbal ritual, a way of honoring the phases of the menstrual cycle with nourishment that mirrors nature’s own cycles.

This post extends my earlier reflections on understanding the female reproductive cycle and herbal allies for female health, offering a practical guide to weaving seeds and herbs into your monthly rhythm. Check those posts out here: Understanding the Female Reproductive Cycle & Herbal Hormone Balancing and 6 Herbal Allies for Female Reproductive Health.

🌓Follicular Phase (Day 1–14)

This phase is a time of renewal, growth, and rising estrogen. From the end of your menstrual bleed to the lead up to ovulation is what is known as the follicular phase. In this part of your cycle estrogen levels rise in your body while progesterone levels stay low. To support your body during this phase incorporate seeds that support estrogen production and herbs that help you recover from the blood loss of your period.

flax seeds

Seeds and Herbs to support the Follicular Phase

The two seeds that I like to use for the follicular phase are flax and pumpkin. Flax seeds are rich in lignans that gently balance estrogen. Pumpkin seeds contain high amounts of zinc and magnesium, supporting follicle development and vitality. These minerals also help to lower testosterone levels that may interfere with your estrogen levels. Pumpkin seeds also contain phytoestrogens which help the body regulate its own estrogen levels. Both of these combined create the perfect combo for this phase of your cycle!

pumpkin seeds

Herbal Allies:

• Red Clover — a gentle phytoestrogen, supporting estrogen pathways.

• Nettle — mineral-rich, replenishing iron and vitality after menstruation.

How to Use:

• 1–2 tablespoons of freshly ground flax and pumpkin daily.

• Sprinkle into smoothies, oatmeal, or soups.

• Pair with nettle or red clover tea as a tonic for renewal.

🌕 Ovulation (Around Day 14)

The day of ovulation is a time of fertility, radiance, and peak energy. Continue with the flax and pumpkin seeds combination on this day but consider the following herbal allies:

• Maca root — energizing, supporting libido and endocrine balance.

• Shatavari — an Ayurvedic tonic for female vitality and resilience.

Ritual Note: This is the full moon moment of the cycle. Use this time to celebrate embodiment, creativity, and connection.

🌗 Luteal Phase (Day 15–28)

The luteal phase needs grounding, progesterone support, and preparation for release. In this phase of your cycle your body switches gears and starts to increase the levels of progesterone and decrease the amount of estrogen. Your body during this time is preparing your womb for a potential pregnancy, drawing energy inwards.

sesame seeds

Seeds and Herbs to Support the Luteal Phase

The two seeds I find most impactful for this phase are sesame and sunflower. Sesame seeds, rich in lignans and zinc, support progesterone pathways. They are also rich in omega fatty acids and vitamin E. Vitamin E is the component responsible for the natural regulation of progesterone. Sunflower seeds– also high in vitamin E and minerals like selenium–nourish luteal stability and may stimulate the release of progesterone. Selenium helps remove excess estrogen by promoting liver detoxification. Both functions work together synergistically and are found in conjunction in sunflower seeds. 

Herbal Allies:

• Vitex (Chasteberry) — classic herb for progesterone support.

• Lemon Balm — calming, easing mood shifts and PMS tension.

How to Use:

• 1–2 tablespoons of freshly ground sesame and sunflower daily.

• Herbal teas or tinctures to soothe and ground.

🌑 Menstruation (Day 1 of New Cycle–End of Period)

Our period is a time of release and renewal where we need gentle support. At this time we switch back to the flax and pumpkin seeds to begin the cycle again.

Herbal Allies:

• Raspberry Leaf — uterine tonic, easing cramps and supporting healthy flow.

• Ginger — warming, easing pain and supporting circulation.

Ritual Note: Honor yourself with ample rest. Journal, reflect, and allow inward time. This is the dark moon moment, a sacred pause before renewal.

Practical Tips

• Grind seeds fresh for better absorption.

• Keep it simple: smoothies, soups, salads, or sprinkled on meals.

• Pair with herbal teas as daily rituals, aligning nourishment with cycle awareness.

• Track your cycle alongside seed cycling, noticing shifts in mood, energy, and flow.

Seed cycling is more than a protocol, it is a ritual of self-attunement. By weaving seeds and herbs into the rhythm of your cycle, you invite balance, vitality, and deeper connection with your body’s wisdom. These humble allies remind us that nourishment can be both practical and sacred, grounding us in the cyclical nature of life itself.

References

1. Dhamija, Puja et al. “Seed Cycling and Hormonal Balance: A Case Study of Successful Fertility Intervention in Polycystic Ovarian Syndrome.” Journal of pharmacy & bioallied sciences vol. 17,Suppl 1 (2025): S1030-S1033. doi:10.4103/jpbs.jpbs_164_25 

2. Segarra, Ignacio et al. “Women's health, hormonal balance, and personal autonomy.” Frontiers in medicine vol. 10 1167504. 30 Jun. 2023, doi:10.3389/fmed.2023.1167504

3. Mahapatra, Deeptimayee & Baro, Jwngsar & Das, Mamoni. (2023). Advantages of seed cycling diet in menstrual dysfunctions: A review based explanation. The Pharma Innovation. 12. 931-939. 10.22271/tpi.2023.v12.i4k.19683.

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