At The Seed Cycle, we’re passionate about exploring the connection between nutrition and wellbeing—especially when it comes to traditional food-based practices like seed cycling. One area that sparks curiosity and occasional confusion is the role of phytoestrogens, naturally occurring plant compounds found in seeds like flax and sesame.
In this article, we’ll clarify common myths, explore how phytoestrogens interact with the body, and share what current research says about their role in nutritional support—particularly for those looking to build consistent wellness routines through food.
Myth: Phytoestrogens Increase Estrogen in the Body
A frequent misconception is that phytoestrogens behave like human estrogen and increase estrogenic activity in the body. While phytoestrogens do have a structure similar to estrogen, their biological effects are modulatory—meaning they can bind to estrogen receptors and either weakly mimic or block estrogen activity, depending on the context.
In this way, phytoestrogens can contribute to maintaining balance rather than increasing hormone levels.
Studies have shown that lignans, a type of phytoestrogen found in flax and sesame seeds, may support healthy estrogen metabolism by encouraging the breakdown and excretion of excess estrogen .
Phytoestrogens and Hormonal Pathways
Phytoestrogens interact with several natural processes in the body. Here are two mechanisms frequently discussed in the research:
Aromatase inhibition: Some plant compounds (like those in flaxseed) may interact with aromatase, an enzyme involved in the conversion of androgens to estrogens .
SHBG modulation: Sex Hormone-Binding Globulin (SHBG) helps regulate the availability of hormones in the body. Some studies suggest phytoestrogens may influence SHBG levels in a way that supports hormone metabolism .
These effects are still under investigation, but early evidence supports the nutritional relevance of lignan-rich foods in a balanced diet.
Understanding Seed Cycling
Seed cycling is a rhythm-based dietary practice that aligns specific seeds with different phases of the menstrual cycle (or lunar phases, for those without a regular cycle). It’s not a medical treatment, but many people use seed cycling as a natural, food-first way to support general wellbeing.
Phase 1 (Days 1–14 / New Moon to Full Moon):
Includes flax and pumpkin seeds—rich in lignans, omega-3 fatty acids, and zinc.
Phase 2 (Days 15–28 / Full Moon to New Moon):
Includes sesame and sunflower seeds—sources of vitamin E, selenium, and additional lignans.
These seeds are selected for their unique nutrient profiles and can be easily added to smoothies, oats, or baked goods.
Nutritional Highlights of the Key Seeds
Flaxseeds: Contain lignans, fibre, and alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid.
Pumpkin Seeds: Provide zinc and magnesium—minerals involved in energy metabolism and general hormone support.
Sesame Seeds: Rich in calcium, lignans, and other micronutrients.
Sunflower Seeds: A natural source of selenium and vitamin E, both of which have antioxidant properties and support metabolic health.
What the Research Shows
Here are a few studies that have explored the role of seeds and phytoestrogens in nutritional health:
Flaxseed and breast tissue response:
A 2009 study found that flaxseed lignans were associated with changes in breast cell proliferation markers, suggesting dietary influence on estrogen pathways in premenopausal women .
Flaxseed and PCOS-related markers:
A 2009 clinical case study observed that flaxseed intake influenced certain hormone markers in a participant with elevated androgen levels .
Estrogen metabolism support:
Research shows lignan-rich diets may support the body's ability to metabolize and excrete estrogen effectively .
Note: These studies highlight potential dietary effects but are not a basis for therapeutic claims. More large-scale, peer-reviewed research is needed.
Final Thoughts
While phytoestrogens may sound complex, they are simply one of many plant-based compounds found in everyday foods. When consumed as part of a varied and balanced diet, they may contribute to overall wellness and hormonal support—particularly when paired with consistent, mindful habits like seed cycling.
Our goal at The Seed Cycle is to make these wholefood-based practices simple, enjoyable, and easy to incorporate into modern life.
Disclaimer
This article is intended for educational purposes only and does not constitute medical advice. Always consult with a qualified healthcare provider before making changes to your diet or health routine, especially if managing a specific condition.
References
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Mirmiran, P., & Esfahani, F. H. (2012). Effect of flaxseed and other lignan-rich foods on health: A review. Nutrition Reviews, 70(3), 173–182.
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Chia, A. L., & Amato, P. (2018). Phytoestrogens and their potential health benefits: A review. Journal of Clinical Nutrition, 9(3), 1–12.
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Kuiper, G. G., et al. (1998). Interaction of estrogenic chemicals and phytoestrogens with estrogen receptor beta. Endocrinology, 139(10), 4252–4263.
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Thompson, L. U., et al. (2009). Dietary flaxseed alters tumor biological markers in postmenopausal breast cancer. Clinical Cancer Research, 15(3), 1179–1185.
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Akhavan, N. S., et al. (2009). Flaxseed consumption reduces androgen levels in women with PCOS: A case report. Nutrition & Metabolism, 6(1), 1–5.