Hormones during the teenage years are a whirlwind. Between the onset of menstruation, changes in mood and energy, skin breakouts, and irregular cycles, it’s a lot for teens (and parents) to navigate. While many young women are offered the contraceptive pill to “fix” their symptoms, there are other food-first approaches that can help build a foundation for healthy cycles from the very beginning.
One gentle, effective, and accessible practice is seed cycling.
What Is Seed Cycling?
Seed cycling is the practice of rotating four types of seeds flax, pumpkin, sunflower, and sesame in alignment with the menstrual cycle. These seeds provide specific nutrients at different phases of the cycle:
Phase 1 (Menstrual to Ovulation / Follicular Phase): Flax + pumpkin seeds, rich in omega-3s, zinc, and lignans to support healthy estrogen metabolism and clear skin.
Phase 2 (Ovulation to Menstruation / Luteal Phase): Sunflower + sesame seeds, rich in vitamin E, selenium, and magnesium to support progesterone, reduce PMS, and calm cravings.
If a cycle is irregular (which is common for teens), seeds can be rotated with the moon phases (New Moon = Phase 1, Full Moon = Phase 2).
Why Teenagers Can Benefit From Seed Cycling
1. Hormones Take Years to Mature
When periods first begin, the menstrual cycle is often irregular. It can take 6–10 years for the hypothalamic-pituitary-ovarian (HPO) axis to fully mature and regulate hormones like estrogen and progesterone (1). This means irregular cycles, PMS symptoms, and acne are common in adolescence. Supporting hormones with nutrient-dense foods during this time lays the groundwork for long-term balance.
2. The Pill Can Mask Cycle Development
Many teens are prescribed the contraceptive pill for acne, heavy periods, or irregular cycles. But it’s important to understand that the pill doesn’t regulate cycles it suppresses ovulation and provides synthetic hormones. This means the natural hormonal rhythm (and full maturation of the cycle) can be paused during formative years (2). For some girls, stopping the pill later reveals that underlying issues like PCOS, nutrient deficiencies, or gut imbalances were never addressed.
3. PCOS Can Present in Adolescence
Polycystic Ovary Syndrome (PCOS) is one of the most common endocrine disorders in women of reproductive age, affecting up to 10–15% of women (3). Many teens experience irregular cycles, acne, and excess hair growth all potential early signs of PCOS. While formal diagnosis in teens can be complex, nutrition strategies that support blood sugar balance, gut health, and hormone metabolism (like seed cycling) may reduce symptom severity over time.
4. Gut Health and the Microbiome in Teens
The gut microbiome plays a significant role in hormone regulation. A healthy gut helps metabolise estrogen and supports stable moods, clear skin, and better energy (4). Teenagers’ microbiomes are still developing and can be disrupted by antibiotics, stress, and processed diets. Seeds provide fibre, lignans, and prebiotics, which all nourish the gut microbiome and support healthy digestion.
5. Brain Development and Nutrition
The teenage brain undergoes rapid development in regions related to emotional regulation, memory, and decision-making. Nutrients like omega-3 fatty acids, zinc, selenium, and magnesium are essential for brain development and neurotransmitter balance (5). These are the very nutrients seeds deliver making seed cycling a simple way to support both hormone health and brain function.
How Teens Can Start Seed Cycling
Seed cycling doesn’t need to be complicated. The key is consistency — one scoop of the right seeds each day.
✨Easy ways for teens to enjoy seed cycling:
Seed Cycle Brownies or Biscuits — rich, nourishing snacks teens actually love to eat (and a great way to sneak in hormone-supportive nutrients).
Seed Cycling + Protein Mixes — perfect for smoothies, overnight oats, or blended into yoghurt bowls for a filling snack that supports hormones and energy.
Sprinkle the traditional seeds mixes into meals — oats, salads, or even blended into bliss balls.
Supporting Teens Naturally
Seed cycling is not a medical treatment, but it is a food-first approach that gives teenagers the nutrients their hormones, skin, and brains need to thrive. Whether they’re dealing with PMS, acne, fatigue, or irregular cycles, a consistent seed cycling practice can support their long-term health in a gentle, natural way.
References
Hickey M, Balen A. Menstrual disorders in adolescence: investigation and management. Hum Reprod Update. 2003;9(5):493-504.
Maloney S. The impact of hormonal contraception on adolescent health. Best Pract Res Clin Obstet Gynaecol. 2018;48:93-104.
Teede HJ et al. Polycystic ovary syndrome: an endocrine society clinical practice guideline. J Clin Endocrinol Metab. 2018;103(5):1791–1818.
Baker JM, Al-Nakkash L, Herbst-Kralovetz MM. Estrogen–gut microbiome axis: physiological and clinical implications. Maturitas. 2017;103:45-53.
Blakemore SJ. Imaging brain development: The adolescent brain. NeuroImage. 2012;61(2):397-406.