Chia Seed (Salvia Hispanica) Health Benefits, Uses, Dosages & Side Effects

The oily seeds of the chia plant (Salvia hispanica) have been used since ancient times as both food and medicine.

Chia originated in Mexico, where the seeds have been used as a food source for over 5500 years. [5] The seeds are high in protein, healthy fats, insoluble fiber, calcium, and various other nutrients. [1]

Chia seeds are being studied for possible effects on cardiovascular disease, obesity, diabetes, metabolic syndrome, exercise performance, high blood pressure, and more. [1, 2]

Considered to be a superfood, the seeds are commonly consumed to promote bowel regularity, satiety, heart health, strong bones, digestive health and energy metabolism. The seeds are also a source of the essential omega-3 fatty acid, alpha linolenic acid.

Chia seed oil supplements are promoted for weight loss, appetite control, blood sugar regulation, healthy skin and hair, energy, digestion and as a natural anti-oxidant.

This article reviews the positive effects of eating chia seeds, their nutritional profile, supplement uses, possible health benefits, dosages, and side effects.

Chia Seeds

Superfood Supplement

Digestion

Heart Health

Appetite Control

How It Works:

• Increases feelings of satiety
• Promotes digestion & bowel regularity
• Contains unsaturated fatty acids

Dosage:

12 grams per day

Safety:

Rated Possibly Safe

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Chia Plant Description

Chia seeds come from the Salvia hispanica plant.

Salvia hispanica is an annual herb which originated in Mexico and was cultivated by the ancient Mayans and Aztecs. It is a member of the Lamiaceae plant family. [1]

Chia is a Mayan word that means “strength”. It was given this name because the seeds were used primarily as a food for increasing energy. [2]

The plants are grown commercially in Central America and South America but are now also grown in North America.

Plants for a Future (PFAF) states that the chia plant can grow in light (sandy) or medium (loamy) soil that is acidic, neutral, or basic (alkaline). The plants prefer well-drained soil that is dry or moist. [3]

Chia plants grow up to about 3 feet in height. They produce flowers in July and August. The seeds are gathered after the plant flowers.

The plant is primarily grown for its seeds, which are a rich source of omega-3 fatty acids, dietary fiber, and antioxidants. [2]

Some other common names for this product include chia fresca, chia grain, chia oil, chia seed, and chia sprout. [1]

At this time there has been limited human research done exploring possible health benefits. More research is needed to determine what effects chia seeds may have on various health conditions.

How Do Chia Seeds Work in the Body?

According to Examine, chia seeds contain 16% protein by weight, 30% fat and 42% carbohydrate. They are an excellent source of dietary fiber and the essential omega-3 fatty acid, alpha-linolenic acid. [4]

Most of the purported health benefits of eating chia seeds are attributed to its high fiber and alpha-linolenic acid content.

Studies in rats have found that increasing consumption of this superfood in the diet leads to positive changes in blood lipid (fat) levels in rats with dyslipidemia (abnormal blood lipid levels). [1]

Animal research also suggests that adding chia to the diet may help to reduce visceral fat stores and possibly decrease insulin resistance. [4]

Research on the potential cardiovascular and blood lipid benefits in humans is limited. Some results have been promising, but other studies have not shown benefits.

One study found that eating bread containing chia seeds (a white variety of seeds called Salba) might reduce some risk factors associated with cardiovascular disease.

C-reactive protein, systolic blood pressure, and von Willebrand factor were all see to decrease; however, no effect was seen on blood lipid levels. [1]

One study found that supplementing the diet with chia seed flour modestly decreased blood pressure in patients with hypertension (high blood pressure). [1]

Despite promising evidence from various preclinical studies, there is very little data concerning the long-term use of this plant product to decrease risk factors for metabolic syndrome. [4]

In people who are overweight or obese but are otherwise healthy, chia seed seems to have little benefit for blood pressure, blood lipid balance, inflammation, body composition or bodyweight. [4]

One double-blinded, placebo-controlled, randomized human trial, found that supplementation with chia seeds did not have any effect on bodyweight, blood lipid levels, or blood sugar regulation in type 2 diabetics.

However, significant reductions in C-reactive protein and blood pressure were observed. [4]

More clinical research is needed to determine the effects chia seeds have on cardiovascular health in humans.

Another benefit of chia seed consumption relates to fiber content. When mixed with liquids the seeds exhibit mucilaginous properties, forming a gel that surrounds each seed. [4]

Chia seeds are a high source of insoluble dietary fiber. Higher levels of fiber in the diet are associated with better digestion and a lower incidence of digestive complaints such as constipation. [6]

It is also hypothesized that higher fiber levels in the diet may lower cholesterol and blood sugar levels by slowing gastric emptying. [6]

Alpha Linolenic Acid

Chia seed is widely touted as being an excellent source of omega-3 fatty acids. It contains substantial amounts of the plant-based omega-3 called alpha linolenic acid (ALA).

This short-chain fatty acid is not associated with all the same health benefits as the animal-based long-chain omega-3s, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). [4]

According to Examine, “the ability for EPA and DHA to reduce triglycerides and inflammatory markers are well-established.” [4]

Meta-analyses suggest that supplementing with alpha-linoleic acid does not have the same effect on C-reactive protein levels and other markers of cardiovascular disease risk. [4]

This does not mean there are not health benefits associated with ALA. However, it cannot be assumed that the same benefits provided by EPA and DHA will be provided by ALA. [4]

One study observed that people who eat a diet that is high in ALA have a lower risk of fatal heart attacks.

Another similar study found that women who eat 1.5 g of ALA per day have a 46% lower risk of sudden cardiac death compared to women who eat about 0.5 g per day. [5]

One population study found that eating a diet that is high in ALA reduced the risk of high blood pressure by approximately 30%. [5]

Chia Seed Uses and Health Benefits

Mercola Health states that chia seeds have been a constituent of the human diet for over five thousand years in Mexico. [2]

Today these seeds are still consumed as a food. They are considered to be a “superfood” because of their purported health benefits. [4]

The Natural Medicines Comprehensive Database (NMCD) reports that people eat chia seeds for a variety of reasons including:

• Diabetes
• Hypertension (high blood pressure)
• Improving exercise performance
• Metabolic syndrome
• Reducing the risk of cardiovascular disease
• Weight loss [1]

Some preparations are applied topically (to the skin) for pruritus (itching). [1]

One benefit of adding this food to your diet is to increase fiber intake. Many people in the United States do not consume adequate amounts of fiber in the diet, which can lead to a number of health problems.

According to Dr. Joseph Mercola, “Most people need upwards of 50 grams of fiber per 1,000 calories consumed, but most Americans get nowhere near this amount. Chia seeds contain about 10 grams of fiber in just two tablespoons.” [2]

Dr. Mercola states that chia seed also offers the following healthy benefits when consumed regularly:

• Contains up to 40 percent oil, with 60 percent comprised of ALA omega-3
• Do not go rancid as quickly as flax seed; can be stored for up to 2 years
• Do not have to be ground prior to consumption, like flax seed does
• Easy-to-use source of protein, healthy fats, fiber, minerals, vitamins, and antioxidants [2]

There have been promising results seen in studies using chia seeds for diabetes, hypertension, metabolic syndrome, and pruritus. [1]

These studies are limited though, and more research is needed to determine the therapeutic efficacy of chia for these and other conditions.

Chia seeds are available as a food and dietary supplement. They have not been approved by the FDA as a drug to prevent or treat any medical conditions.

Hypertension

Using a chia supplement or eating more of these seeds in your daily diet may help to promote healthy blood pressurelevels.

Preliminary clinical evidence suggests that consumption of 35 grams chia seed flour, daily for 12 weeks, modestly decreases systolic blood pressure by 9.9 mm Hg, and diastolic blood pressure by 8.7 mm Hg.

The results were in comparison to baseline levels in patients with mild hypertension (high blood pressure). [1]

There was a difference in treatment effectiveness between patients who were already taking blood pressure lowering medication compared to those who were not.

The NMCD reports, “Chia seems to have an even greater benefit on systolic and diastolic blood pressure in patients already taking antihypertensive drugs.” [1]

More research is needed to determine any reliable effects of chia seed on either systolic or diastolic blood pressure.

Diabetes

Preliminary clinical evidence suggests that eating bread containing Salba chia seeds may benefit some patients with type 2 diabetes mellitus.

One clinical trial on type 2 diabetics found that compared to patients given a control of wheat bran, patients who consumed about 37 grams of Salba daily for 12 weeks had significant reductions in:

• C-reactive protein levels
• Systolic blood pressure [1]
• von Willebrand factor (clotting protein that is often elevated in diabetics) [1]

Plasma levels of ALA and EPA were observed to double during the treatment.

The researchers also observed that HbA1C (glucose joined to hemoglobin) levels were significantly decreased compared to baseline levels. However, there was not a significant difference compared to the wheat bran control group. [1]

This study yielded promising results, but more studies are needed to confirm preliminary findings.

Pruritus:

Preliminary clinical evidence suggests that using a 4% chia seed oil lotion as needed for 8 weeks improved skin hydration in patients with pruritus.

It was also found to reduce the severity of lichen simplex chronicus (skin thickening) and prurigo nodularis (itchy nodules) in patients. [1]

Obesity and Weight Loss

Many online sources recommend use of chia seeds to promote body weight reduction. It may help to improve blood sugar balance and increase feelings of fullness, which could contribute to healthy weight management.

However, the evidence does not show a weight loss effect independent of other interventions. The NMCD has rated chia seeds as Possibly Ineffective for weight loss.

One study had overweight or obese patients consume 25g of chia seeds mixed in 0.25 liters of water two times per day before a meal for 12 weeks.

It was found that compared to a placebo the chia treatment did not significantly improve blood pressure or body composition. [1]

Another clinical study found that 25 grams chia seed daily for 10 weeks did not improve blood pressure or body composition in postmenopausal overweight women, compared to pretreatment levels. [1]

More research is needed to understand if chia seeds affect any markers of obesity or affect weight loss.

Chia Seed Dosage

Examine reports that “25g of chia tends to be used once daily with a meal for the purposes of general health and intestinal motility.” [7]

A typical serving size recommended on most products is 1-2 tbsp (12-24 g) of whole chia seeds mixed into water, juice, or a smoothie.

The following adult doses have been used in some human studies:

• 4% chia seed oil lotion applied topically as needed for 12 weeks for pruritus
• 35 grams chia flour daily for 12 weeks for hypertension
• 37 grams/day for 12 weeks of Salba chia seeds for diabetes [1]

It is recommended that you speak to your doctor about the best dose of chia seeds for your needs.

Chia Seed Oil Supplements and Products

The NMCD reports there are over 450 different dietary supplement that contain chia seeds. Whole seed, ground seed, extract, and essential oil forms are available from a variety of manufacturers. Whole seeds are the most common form. [1]

Look for non-genetically modified, toxin-free, organic chia seed supplements when possible.

Pay attention to expiration dates when provided and store as directed. Most products have a long shelf life, but it is important to follow expiration dates as the oil in the seeds can go rancid. This will lead to an off flavor and decreased effects.

Plants for a Future states, “When soaked in water, the seeds form a gelatinous mass which is flavoured with fruit juices and consumed as a cooling drink.” [3]

Sometimes the seeds are combined with nut milk (almond, cashew) or coconut milk and flavoring such as cacao or fruit. When the seeds gel, it forms a pudding. [3]

Chia seed can also be ground into flour and used to make bread, biscuits, cakes, and other baked goods.

Safety and Side Effects

The Natural Medicines Comprehensive Database rates chia seed as Possibly Safe when used appropriately and orally on a short-term basis (up to 12 weeks in research). No research has been done to determine safety when used long-term. [1]

The NMCD also rates short-term topical use as Possibly Safe. One product that contained 4% chia seed oil was used topically without adverse effects for 8 weeks. [1]

Supplements containing this ingredient are generally well tolerated. Some gastrointestinal effects have been reported when large amounts are consumed, most likely due to the fiber content.

There have not been any adverse side effects associated with proper use of chia seed in research studies. [1]

Drug Interactions and Contraindications

There are no known interactions between chia seed supplements and any foods, drugs, herbs or supplements. [1]

There is a possibility that this supplement may affect laboratory tests that measure triglycerides (a type of lipid in the blood).

Chia seeds contain a high level of alpha-linolenic acid. There is some evidence that taking alpha-linolenic acid may increase levels of triglycerides reported on lab tests.

However, in clinical studies using Salba chia seeds there was no significant increase in triglyceride levels observed. [1]

Hypertriglyceridemia is a condition marked by excessive levels of triglycerides in the blood. Some evidence suggests that chia seed could worsen this condition by further increasing blood triglycerides. [1]

Some research suggests that high levels of alpha-linolenic acid can contribute to the risk for advanced prostate cancer. Men with prostate cancer or a high risk of developing prostate cancer are advised to avoid using this dietary supplement. [1]

Stop using chia seed supplements at least fourteen days prior to any scheduled surgeries.

If you are interested in including chia seeds in your diet it is recommended that you speak with your doctor before beginning use. Your doctor will be able to determine if this supplement is right for your needs.

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