Your diet is one of the most powerful tools you have to support hormone health. The foods you eat provide the building blocks for oestrogen, progesterone, and other essential hormones that regulate mood, energy, fertility, metabolism, and overall wellbeing. A nutrient-rich diet, with a special focus on seed cycling, can help create balance and ease common symptoms like PMS, irregular cycles, fatigue, or perimenopausal changes.

In this blog, we’ll explore:

✓ How diet influences hormone health

✓ What seed cycling is and how it works

✓ Foods and seeds to focus on during each phase of your menstrual cycle

✓ The benefits you can expect with consistency

Why Diet Matters for Hormone Health

Hormones need vitamins, minerals, healthy fats, and protein to function properly. Nutrient deficiencies in zinc, magnesium, vitamin E, or omega-3 fatty acids can disrupt hormone production and worsen symptoms like cramps, mood swings, and fatigue. A balanced diet rich in whole foods, paired with seed cycling, provides targeted nutritional support for oestrogen, progesterone, and beyond.

What Is Seed Cycling?

Seed cycling is a natural nutrition practice that rotates specific seeds through the different phases of your menstrual cycle. By aligning seeds with each phase, you can support the rise and fall of key hormones and give your body the nutrients it needs to function smoothly.

Eating for Each Phase of Your Cycle

Menstrual Phase (Days 1–5)

During menstruation, your body sheds the uterine lining and energy levels may feel low. Focus on iron-rich foods such as leafy greens, beans, and lentils to replenish blood loss, and magnesium-rich foods like dark chocolate, nuts, and seeds to ease cramps.

Seed support

Begin with our Phase 1 blend of ground organic flaxseeds and pumpkin seeds. Flax provides omega-3s to reduce inflammation, fibre to support digestion, and lignans (phytoestrogens) that help balance oestrogen. Pumpkin seeds supply zinc to support recovery and ovulation, magnesium to ease cramps and stress, and iron to restore energy and support blood health.

 

Follicular Phase (Days 6–14)

This is when oestrogen rises, preparing your body for ovulation. Eating foods that support oestrogen production and detoxification is key.

Best foods: Cruciferous vegetables (broccoli, cauliflower, kale), berries, lean proteins, and fermented foods to aid gut health and hormone metabolism.

Seed support: Our Phase 2 blend contains ground organic sunflower seeds, which are high in vitamin E to support progesterone levels, selenium to support thyroid function, and healthy fats for hormone production and skin health. Sesame seeds provide lignans (phytoestrogens) to balance oestrogen, zinc to regulate cycles, B vitamins to ease fatigue and support mood, and additional minerals to keep hormones balanced.

Ovulatory Phase (Around Day 14)

Oestrogen peaks during ovulation. You may feel more energetic and social, but your body needs antioxidants and hydration.

Best foods: Colourful vegetables, fresh fruit, whole grains, and omega-3 rich fish (like salmon or sardines).

Seed support: our Phase 1 blend still provides excellent support for oestrogen balance and optimal ovulation. Once ovulation has occurred, switch our Phase 2: ground, organic sunflower and sesame seed blend to support the menstrual rhythm for the second half of your cycle.

Luteal Phase (Days 15–28)

Progesterone takes the lead in this phase to prepare the body for a potential pregnancy. Supporting progesterone helps reduce PMS, bloating, and mood changes.

Best foods: Complex carbohydrates (quinoa, oats, sweet potatoes), leafy greens, nuts, seeds, and foods high in vitamin B6 (bananas, poultry, chickpeas) to support mood and reduce bloating.

Seed support: Our Phase 2 blends contain ground, organic sunflower seeds which are high in vitamin E, known to support progesterone levels, while sesame seeds provide lignans and zinc to keep hormones balanced.

Can Seed Cycling Reduce PMS or Period Pain?

Yes. Research shows that omega-3s in flax and pumpkin seeds reduce inflammation and cramps, magnesium supports relaxation and eases bloating, and sunflower seeds provide vitamin E to reduce breast tenderness. With consistency over 3 months, many women can notice relief from PMS and experience more regular cycles.

Fertility, Perimenopause, and Long-Term Hormone Support

Seed cycling supports fertility by promoting balanced oestrogen and progesterone, both essential for ovulation and implantation. For women in perimenopause, lignans in flax and sesame seeds help moderate hormone fluctuations, while vitamin E and healthy fats support mood, sleep, and skin health.

Patience and Consistency

Hormonal balance doesn’t happen overnight. Just as your body needs time to adjust to puberty, pregnancy, or perimenopause, it also needs time to respond to dietary changes. Stick with seed cycling for at least 3 months to see improvements in PMS, energy, skin, and cycle regularity.

Take the First Step Today

A healthy, nutrient-rich diet paired with seed cycling is a simple, natural way to care for your hormones. By aligning foods and seeds with each phase of your cycle, you can nourish oestrogen, progesterone, and overall hormone function.

Start seed cycling today and commit to 3 months—you may notice calmer moods, easier cycles, and improved energy. Your body will be nourished and your hormones will thank you!