What Phase to Eat Sesame Seeds? Understanding Seed Cycling for Hormonal Health

October 31, 2025 •

3 min read

According to research from the National Institutes of Health, some infertile men have shown significant improvement in sperm count and motility after adding sesame to their diets. However, a key question that arises for women exploring natural hormonal support is: What phase to eat sesame seeds? This dietary strategy, known as seed cycling, targets the specific hormonal fluctuations of the menstrual cycle.

Quick Summary

Seed cycling is a dietary practice that uses specific seeds, including sesame seeds, at different points in the menstrual cycle to help balance hormones. Sesame seeds are recommended for consumption during the luteal phase, after ovulation, to support the body's progesterone production.

Key Points

Luteal Phase: Consume sesame seeds during the second half of the menstrual cycle, after ovulation, typically around days 15-28.
Progesterone Support: Sesame seeds are rich in zinc, which is thought to help boost the body's production of progesterone during the luteal phase.
Menopausal Cycling: For women in menopause, seed cycling can follow the moon phases, with sesame seeds consumed during the full moon to new moon period.
Male Fertility: Studies have shown that sesame can improve sperm count and motility in infertile men due to its antioxidant properties.
Consume Ground: Grinding sesame seeds before consumption improves nutrient absorption and makes them easier to digest.
Broader Health Benefits: Beyond hormonal support, sesame seeds are packed with nutrients like calcium, fiber, and healthy fats, supporting bone health, heart health, and digestion.

What is Seed Cycling?

Seed cycling is a dietary practice suggesting that consuming specific seeds during the follicular and luteal phases of the menstrual cycle can help regulate hormones. The idea is that nutrients like lignans and fatty acids in the seeds influence estrogen and progesterone levels. While specific scientific evidence for seed cycling is limited, the nutritional benefits of the individual seeds are recognized.

The Role of Seeds in Hormonal Balance

Follicular Phase (Day 1 to Ovulation): During this phase, when estrogen rises, consuming ground flax and pumpkin seeds is recommended. Flax seeds' lignans may help modulate estrogen, and pumpkin seeds' zinc supports future progesterone production.
Luteal Phase (Ovulation to Next Period): This phase is characterized by increasing progesterone. Sesame seeds and sunflower seeds are recommended during this time.

So, What Phase to Eat Sesame Seeds?

Seed cycling suggests eating sesame seeds during the luteal phase of your menstrual cycle. Consuming 1–2 tablespoons of ground sesame and sunflower seeds daily during this phase is recommended.

Sesame seeds' nutritional content is believed to support the hormonal needs of the luteal phase:

Zinc: A good source of zinc, sesame seeds may aid in progesterone production, which is important for the uterine lining in this phase.
Lignans: These compounds in sesame seeds are thought to help balance estrogen as progesterone levels increase.

Comparison of Seed Cycling Phases


Feature	Follicular Phase (Days 1-14)	Luteal Phase (Days 15-28)
Recommended Seeds	Flax seeds and Pumpkin seeds	Sesame seeds and Sunflower seeds
Dominant Hormone	Estrogen	Progesterone
Nutrient Focus	Lignans (modulate estrogen) and Zinc (support progesterone)	Zinc (boost progesterone) and Lignans (modulate estrogen)
Goal	Promote healthy estrogen levels and prepare for ovulation	Support healthy progesterone levels and prepare for menstruation
Menopausal Guidance	New moon to full moon	Full moon to new moon

Seed Cycling for Menopause and Irregular Cycles

Seed cycling can be adapted for women with irregular cycles or those in perimenopause and menopause. One method uses the moon phases to approximate a 28-day cycle. During the new moon to full moon, flax and pumpkin seeds are consumed, switching to sunflower and sesame seeds from the full moon to the new moon. This approach is thought to help manage menopausal symptoms and support hormonal balance.

Beyond the Cycle: Additional Benefits of Sesame Seeds

Sesame seeds offer nutritional benefits beyond seed cycling for both men and women.

Support Male Fertility: Studies indicate that sesame consumption can improve sperm count and motility in infertile men, likely due to its antioxidant properties.
Rich in Nutrients: Sesame seeds contain important minerals like calcium, zinc, and magnesium, along with fiber, protein, and healthy fats.
Anti-Inflammatory Effects: Compounds in sesame seeds have shown anti-inflammatory and antioxidant effects, helping protect cells from damage.

How to Incorporate Sesame Seeds into Your Diet

Including sesame seeds in your diet is easy. Grinding them is often recommended for better nutrient absorption.

Some ways to use sesame seeds include:

Adding ground seeds to smoothies.
Sprinkling toasted seeds on salads or stir-fries.
Mixing them into baked goods.
Making tahini from ground toasted seeds.
Adding ground seeds to yogurt or oatmeal.

Conclusion

For those practicing seed cycling, understanding what phase to eat sesame seeds is essential. The practice recommends consuming ground sesame and sunflower seeds during the luteal phase to potentially support progesterone production. While research is ongoing, the individual seeds offer valuable nutrients like zinc and lignans with broader health benefits for all. Regular consumption of sesame seeds, whether for seed cycling or general wellness, is a good addition to a healthy diet.

For more information on the health benefits of sesame seeds, consider reviewing the National Institutes of Health article on sesame's effect on sperm quality.

Frequently Asked Questions

The luteal phase is the second half of the menstrual cycle, beginning after ovulation and ending when your next period starts. In a 28-day cycle, this is typically around days 15 through 28.

Sesame seeds are recommended for the luteal phase because they contain zinc and lignans. Zinc helps boost progesterone production, while lignans assist in managing estrogen levels as progesterone rises.

Most seed cycling protocols recommend consuming 1–2 tablespoons of freshly ground sesame seeds daily, along with sunflower seeds, during the luteal phase.

It is best to consume sesame seeds ground, as this makes the nutrients more readily available for your body to absorb. You can sprinkle them on salads, mix them into smoothies, or add them to yogurt or oatmeal.

Yes, men can also benefit from consuming sesame seeds. A clinical study on infertile men showed that adding sesame to their diet improved sperm count and motility due to its strong antioxidant properties.

While there is anecdotal evidence and a long tradition of seed cycling, direct scientific research specifically on the practice is limited. However, the individual nutrients within sesame seeds, like zinc and lignans, are known to support hormonal health.

For women with irregular periods or in menopause, seed cycling can be aligned with the phases of the moon, which lasts about 29 days. During the full moon to new moon, you would consume sesame seeds and sunflower seeds.