Seed Cycling and PCOS: Can It Really Help Hormone Balance?

What Is Seed Cycling?

Seed cycling is a popular trend in the women’s health space that involves eating specific types of seeds during different phases of your menstrual cycle to ‘balance’ hormones, particularly oestrogen and progesterone.

The typical recommendation looks like this:

• Days 1–14 (Follicular phase): 1 tbsp ground flaxseeds + 1 tbsp ground pumpkin seeds daily

• Days 15–28 (Luteal phase): 1 tbsp ground sesame seeds + 1 tbsp sunflower seeds daily

The idea is that the nutrients and lignans in these seeds help modulate hormone production across the menstrual cycle.

But while this sounds appealing, it’s important to be realistic — especially if you have PCOS.

Is There Any Evidence for Seed Cycling?

At the time of writing, there is no published research supporting seed cycling as a method for hormone balance or cycle regulation.

The theory is based on the idea that lignans in flax and sesame may influence oestrogen metabolism, and that zinc, selenium and vitamin E in pumpkin, sunflower and sesame seeds may support overall hormone health.

That said, these nutrients are helpful when it comes to PCOS. They just don’t need to be eaten in a strict “cycling” format to offer benefit.

Seed Cycling and PCOS: The Realistic View

Here’s where it can get complicated:

• Many women with PCOS have irregular cycles, or no cycle at all.

• Without a regular bleed, it’s hard to follow a day-by-day seed cycling protocol.

• PCOS-related anovulation (lack of ovulation) also makes phase-based strategies less reliable.

So does that mean it’s pointless?

Not necessarily. Here’s how I encourage clients to think about it:

Why Seeds Can Be Helpful for Hormone Balance

Seeds, particularly flax, pumpkin, sunflower and sesame, are rich in:

• Fibre to support healthy oestrogen clearance via the gut

• Zinc and selenium, important for ovulation and egg health

• Omega-3 fats, which help reduce inflammation

• Vitamin E, an antioxidant that supports progesterone production and luteal phase health

Whether or not you follow a formal seed cycling routine, regularly including seeds in your diet can be a simple way to support hormone health.

A More Practical Way to Use Seeds with PCOS

Instead of focusing on strict timing, I suggest a more flexible approach:

• Aim to include a tablespoon or two of ground seeds daily, rotated across the week

• Use flaxseeds and pumpkin for their gut-supportive fibre and zinc content

• Add sunflower or sesame seeds to meals or snacks for vitamin E and healthy fats

• Focus on consistency, not perfection

This supports your body with important nutrients regardless of where you are in your cycle — or if you’re not currently ovulating at all.

What About the Psychological Benefits?

Some clients with PCOS have told me that seed cycling helps them feel more connected to their cycle, especially if they’ve felt disconnected from their body due to irregular periods or long cycles.

If that’s your experience, and you find it grounding or motivating to follow a seed routine, that’s completely valid. It may help you tune into subtle hormonal changes, even if the timing isn’t exact.

Just know that it’s not a treatment for hormone imbalance or a guaranteed way to “fix” your cycle, and it doesn’t need to be.

The Bottom Line

Seed cycling is unlikely to regulate your cycle or rebalance hormones on its own, especially with PCOS, where insulin resistance, high androgens and low progesterone often play a more significant role.

But seeds are still a nutrient-dense, fibre-rich food that can absolutely support hormone health as part of a wider nutrition strategy.

If you enjoy the practice of seed cycling, there’s no harm in it. But you don’t need to stress about the timings. A food-first approach that includes seeds regularly, along with blood sugar balance, stress support, and targeted nutrients, will go further than cycling alone.

Want to Support Your Hormones Naturally?

Inside my 12-Week Hormone Shift Method, we focus on:

• Realistic food-first changes for hormone balance

• Weekly guides to support PCOS nutrition, energy, mood and fertility

• Optional hormone and nutrient testing for deeper insights

If you’d like support with irregular cycles or understanding what your hormones are doing, book a free discovery call to find out more.

I am a BANT registered nutritionist and health coach, specialising in hormonal health, fertility and weight loss for women with PCOS. I work online with clients across Manchester, the UK and Europe.

My hormonal health and weight loss programme is designed for women struggling with PCOS symptoms, combined with online consultations, it can guide you towards building sustainable and healthy lifestyle. Book a free call today!

Updated in June 2025 to reflect new PCOS research and nutrition strategies.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.