Guest blog: The Benefits of Seed Cycling in Perimenopause

Perimenopause can feel like a confusing phase of life. 

Hormonal fluctuations can bring symptoms like irregular periods, brain fog, mood swings, poor sleep, hot flushes, and changes in energy levels. Seed cycling has become popular as a natural, hormone-supporting practice. But what exactly is seed cycling, and can it really help during perimenopause?

What Is Perimenopause?

Perimenopause is the transitional stage before menopause, typically beginning in a woman’s early 40s (though it can start earlier or later). During this time, production of oestrogen and progesterone starts to decline, and oestrogen can fluctuate a lot, leading to a hormonal rollercoaster.

These ups and downs in hormones are what often cause classic perimenopausal symptoms. Unlike with menopause, periods have not yet stopped completely, which means the body is still cycling hormonally, but with less predictability.

Nutritional and lifestyle support can make a big difference to our hormones and how we experience perimenopause. Our bodies need specific nutrients to be able to make and metabolise hormones, so by using certain foods we can support the production and detoxification of hormones to help improve perimenopause symptoms.

What Is Seed Cycling?

Seed cycling is a practice that involves eating specific seeds during different phases of the menstrual cycle to support hormone production and metabolism to improve overall hormone balance. It is divided into two phases (day 1 of your menstrual cycle is the first day of your period):

Follicular phase (days 1–14*): flaxseeds and pumpkin seeds

Luteal phase (days 15–28): sesame seeds and sunflower seeds

*Ovulation usually occurs around day 14 but you can use ovulation predictor kits to find out when you ovulate if you wish, and then switch seeds after ovulation.

Each seed is chosen for its unique nutrient profile, including healthy fats, fibre, zinc, selenium, and lignans (phytoestrogens).

For women in perimenopause, cycles may be irregular or unpredictable. In this case, seed cycling can be adapted by following the lunar cycle: Start Phase 1 on the new moon and switch to Phase 2 on the new moon, or alternatively cycle seeds every two week rather than tracking ovulation each month.

Does Seed Cycling Balance Hormones?

Seed cycling does not force hormones to change, but it helps to support hormonal balance naturally by providing nutrients that the endocrine system relies on to produce the hormones.

Flaxseeds contain lignans that may help modulate oestrogen levels, which is particularly relevant in perimenopause when oestrogen can spike or drop unpredictably. Pumpkin seeds are rich in zinc, a mineral involved in progesterone production and ovulation support.

Sesame seeds also contain lignans, while sunflower seeds provide selenium and vitamin E, nutrients linked to progesterone support and antioxidant protection.

Although large-scale clinical trials are limited, there is some scientific research to support seed cycling and many women report improvements in cycle regularity, PMS, breast tenderness and mood when seed cycling is practiced consistently. From a nutritional perspective, adding these seeds into the diet also supports gut health, blood sugar balance, and inflammation - all of which influence hormone health.

Why Can Seed Cycling Help in Perimenopause?

Perimenopause is less about low levels of hormones (as we see in menopause), and more about hormonal chaos causing a host of varying symptoms. Oestrogen may surge one month and crash the next, while progesterone often declines more steadily. This imbalance can contribute to symptoms such as anxiety, sleep disruption, brain fog, heavy periods, and worsening PMS.

Seed cycling can help in perimenopause because it helps to:

• Support oestrogen metabolism through fibre and lignans, helping the body process excess oestrogen
• Provide the building blocks for progesterone, which often becomes deficient in midlife
• Stabilise blood sugar, supporting hormone-related mood swings and fatigue
• Nourish the nervous system, supporting stress resilience during hormonal changes.

Additionally, seed cycling is gentle, affordable, and easy to incorporate into daily life. Seeds can easily be added to many foods like smoothies, yoghurt, porridge, salads, or soups, making it a sustainable long-term habit rather than a short-term fix.

How to Start Seed Cycling in Perimenopause

If your cycles are still fairly regular, you can follow the traditional approach outlined above, starting on day 1 until you ovulate or until day 14, then switching seeds on day 15 or after ovulation until the end of your cycle. If not, try a simple two-week rotation:

• Weeks 1–2: 1 tablespoon of ground flaxseed and 1 tablespoon of ground pumpkin seeds daily
• Weeks 3–4: 1 tablespoon of ground sesame seeds and 1 tablespoon of ground sunflower seeds daily

Grinding the seeds improves nutrient absorption. Keeping them in the fridge will keep them fresh.

If this sounds complicated or you worry you'll forget which seeds to take when, Seed Cycle have taken the guess work out of the process. They source high-quality organic seeds and grind and blending them in small batches for freshness. Their phase-specific packs are convenient and ready to scoop!

This makes seed cycling easy to follow without the time, equipment or guesswork, helping you to stay consistent and gain the full hormone-supporting benefits.

Seed cycling is not a cure-all, but it can be a powerful nutritional tool during perimenopause. By supporting hormone production, metabolism and overall health, this simple daily practice may help ease the transition into menopause.

As with any wellness approach, seed cycling works best when used consistently (benefits are usually noticed after 2–3 months of daily use), alongside balanced and healthy meals, stress management, quality sleep and daily movement.

If you’re looking for personalised nutrition support during perimenopause, working directly with Alexa can provide tailored guidance based on your unique symptoms, lifestyle and health history. Through one-to-one nutrition and health coaching, Alexa helps women create sustainable food and lifestyle strategies that support hormone balance, energy, mood and long-term wellbeing, taking the guesswork out of navigating this transitional stage with confidence.

You can find out more at Alexa's website

Shop Seed Cycle blends and whole seeds.