As a fertility nutritionist, I often get asked about seed cycling—does it really work? Can it improve fertility?

Seed cycling for fertility is a popular natural health trend, but does the science support it? In this post, we’ll explore what seed cycling is, whether it has any evidence-based benefits, and how you can use fertility-supporting seeds effectively.

What Is Seed Cycling for Fertility?

Seed cycling for fertility involves eating specific seeds during different phases of the menstrual cycle to support hormone balance. The idea is that certain seeds contain nutrients that promote oestrogen production in the first half of the cycle and progesterone support in the second half.

Here’s how it works:

Phase 1: Follicular Phase (Days 1–14)

• Eat 1 tbsp of ground flaxseeds + 1 tbsp of ground pumpkin seeds daily.
• Supposed benefits:
  • Flaxseeds contain lignans, plant compounds that may help modulate oestrogen.
  • Pumpkin seeds are rich in zinc, which is thought to support egg maturation and progesterone production later in the cycle.

Phase 2: Luteal Phase (Days 15–28)

• Eat 1 tbsp of ground sesame seeds + 1 tbsp of ground sunflower seeds daily.
• Supposed benefits:
  • Sesame seeds contain lignans that may help prevent oestrogen dominance.
  • Sunflower seeds are high in vitamin E, which supports progesterone production and may improve implantation.

The goal of seed cycling for fertility is to help the body maintain the right hormone balance, potentially improving cycle regularity and ovulation. But does the science back it up?

Does Seed Cycling Increase Fertility?

The Short Answer: No scientific evidence supports seed cycling itself.

Currently, no clinical studies confirm that eating specific seeds at certain times in your cycle directly improves fertility, regulates ovulation or balances hormones. However, the seeds used in seed cycling do contain fertility-supporting nutrients.

Here’s what we do know:

• Flaxseeds: Contain lignans, which have been linked to improved cycle regularity and a shorter time to conception.
• Pumpkin seeds: High in zinc, which plays a crucial role in egg development and may reduce period pain.
• Sesame seeds: A source of CoQ10, which may support ovulation and pregnancy rates in PCOS.
• Sunflower seeds: Rich in vitamin E, which may help with implantation and pregnancy success, particularly for women with a thin uterine lining. If you’re looking for more ways to support implantation, read our guide on how to increase uterine lining thickness naturally.

How Long Does It Take to See Results from Seed Cycling?

Advocates of seed cycling for fertility suggest it takes at least 3–4 months to see results, as this allows multiple menstrual cycles for the body to adjust. However, since no studies have measured its effects, there’s no scientific timeline for how (or if) it works.

That said, consistent intake of fertility-supporting nutrients over time—including those found in seeds—can support reproductive health.

Which Seeds Are Best for Fertility?

Instead of focusing strictly on seed cycling, research suggests that regularly eating a variety of seeds—not just in a cycle—may be the best approach for fertility.

Best Seeds for Fertility:

• Flaxseeds: Provide lignans for hormone support + omega-3s for egg quality
• Pumpkin seeds: Provide zinc for egg development and reduced period pain
• Sesame seeds: Provide CoQ10 for ovulation
• Sunflower seeds: Provide vitamin E for implantation and pregnancy support
• Chia seeds: Provide omega-3s for egg and sperm health
• Hemp seeds: Rich in complete protein, iron, and magnesium, key for hormone balance

Does Seed Cycling Help with Hormones?

Seed cycling is often promoted as a way to balance hormones, particularly for irregular cycles, PCOS and oestrogen dominance. However, there’s no strong scientific evidence that seed cycling directly affects hormone levels.

Here’s what we do know:

• Flaxseeds and sesame seeds contain lignans, which may have weak oestrogen-modulating effects, but more research is needed.
• Sunflower seeds are rich in vitamin E, which supports reproductive health but doesn’t “balance hormones”.
• Pumpkin seeds contain zinc, which supports hormone production but won’t “fix” imbalances on its own.

For real hormone balance, I recommend a comprehensive approach, which I cover inside The Fertility Kitchen Insiders—where you’ll find meal plans, fertility recipes and expert nutrition guidance.

Seed Cycling for PCOS and Irregular Cycles

Many women with PCOS or irregular periods turn to seed cycling for support. While no studies show that seed cycling directly improves PCOS, some nutrients in seeds may be helpful:

• Flaxseeds: May help regulate oestrogen, which can be beneficial for oestrogen dominance in PCOS.
• Pumpkin seeds: Contain zinc, which may help reduce testosterone levels in PCOS.
• Sesame seeds: A source of CoQ10, which may support ovulation and egg quality.
• Sunflower seeds: Rich in anti-inflammatory vitamin E, which can be helpful for PCOS-related inflammation.

Should You Try Seed Cycling for Fertility?

If you’re wondering whether to try seed cycling, here’s what to consider:

Pros:

• Seeds are nutrient-dense and support reproductive health.
• There’s no harm in including them in your diet.
• Some nutrients (like zinc and omega-3s) are linked to better fertility outcomes.

Cons:

• No scientific proof that seed cycling itself regulates hormones or improves fertility.
• Requires daily tracking, which may feel inconvenient.
• May overcomplicate nutrition when a varied, balanced diet is often enough.

A Simpler Approach?

Rather than focusing on seed cycling, I recommend:

• Eating a variety of seeds daily in smoothies, salads, and fertility meals.
• Prioritising a balanced fertility diet (which I outline inside The Fertility Kitchen: The Essential Guide to Supporting Your Fertility).
• Getting expert guidance—for structured fertility meal plans and support, explore The Fertility Kitchen Insiders.

Final Thoughts on Seed Cycling for Fertility

While seed cycling isn’t scientifically proven, the seeds used in this method are highly beneficial for fertility. The best approach? Incorporate a variety of seeds into your diet regularly—not just in a cycle.

Have you tried seed cycling? Let me know your experience in the comments!