Chia

Studies in people

• Open question

  Heart and blood sugar health³

  Chia is rich in omega-3 fats and fiber, and scientists are still studying how it affects heart disease and diabetes.

• Open question

  Inflammation markers in the body⁴

  In people, chia seeds lowered one inflammation marker but not two others, and scientists say more studies are needed.

• Benefit

  Blood pressure and cholesterol⁵

  In people, chia seeds may modestly lower blood pressure, cholesterol and waist size, but the evidence is moderate to low.

• Benefit

  Blood sugar and weight⁶

  Chia lowered blood sugar and waist size in overweight adults, but its safety is still unclear.

• Benefit

  Fatty liver disease⁷

  In people with fatty liver, eating milled chia for eight weeks improved liver fat in about half.

• No harm found

  Blood sugar control⁹

  In people, eating chia seeds did not change blood sugar or insulin levels in the studies reviewed.

• Benefit

  Blood pressure in people¹¹

  In people with high blood pressure, eating chia flour lowered their blood pressure readings.

• Open question

  Omega-3 blood levels¹²

  In overweight postmenopausal women, 25 g daily milled chia raised blood ALA and EPA, but whole chia and placebo did not.

• Benefit

  Inflammation in obese children¹³

  In obese children, chia seeds may help lower inflammation, and this seems linked to the fiber in them.

• Benefit

  Weight and cholesterol¹⁴

  In overweight adults, chia flour led to small weight loss and better cholesterol, but scientists still aren't sure it beats a placebo.

• No harm found

  Weight loss and heart risk¹⁵

  Overweight adults took chia for 12 weeks, but chia did not change their weight or disease risk factors.

Animal and lab studies only

• Benefit

  Blood sugar and inflammation²²

  In lab studies, chia seed may help with inflammation, diabetes, high blood pressure and obesity.

• Open question

  Gluten-free baking ingredients²³

  Chia expeller brings protein, healthy fats, fiber and minerals to gluten-free flour mixes.

• Benefit

  Blood fat levels²⁴

  In lab studies, chia seed oil lowered triglycerides and LDL cholesterol in liver cells.

• Open question

  Margarine fat composition²⁵

  Margarine made with chia oil had more omega-3 fats and no trans fats.

• Benefit

  Fat spoilage in burgers²⁶

  Chia seeds in beef burgers cut fat spoilage and boosted antioxidants, though spoilage rose again after digestion.

• Benefit

  Liver health in aged rats²⁷

  In animal studies, chia oil helped protect the livers of older rats fed a high-cholesterol diet.

Study type not stated

• Benefit

  Heart health¹⁶

  Chia seeds are rich in omega-3 fats, which may help prevent heart disease.

• Open question

  Sausage nutrition and storage¹⁸

  In tests, chia in sausages raised fiber and lowered nitrite levels without affecting food safety.

• Open question

  Seed health effects¹⁹

  Scientists still disagree about what chia seed really does for health, so more research is needed.

• Open question

  Fat content in crackers²⁰

  Crackers made with chia oil nanoemulsion had less fat and more antioxidants than regular crackers.

Allergies and intolerances

These are about people with an allergy, an intolerance or coeliac disease. The signal is about the ingredient itself, and these are about the person eating it, so the signal does not count them.

• Emerging food allergen⁸

  Some people have had allergic reactions to chia, but scientists do not yet know how common this is.

How it’s made and used

• Muscle and strength gains¹⁰

  In untrained young men, chia flour added no extra muscle or strength beyond training alone.

• Plant-based meat alternatives¹⁷

  Chia seeds and their parts, like oil and flour, may help make plant-based meats taste and feel more like real meat.

• Mucilage release in water²¹

  Chia nutlets release mucilage fast when they touch water, and the dried mucilage mixes easily into water.

The signal at the top counts the findings in people and in animal and lab studies. A concern in studies of people outranks animal and lab studies, and “No concerns” needs at least one finding in people. When most findings in people point one way, the page leans that way (“Mostly”), and every finding is still shown. Findings whose study type is not stated are shown but not counted. This page is a reference, not medical advice. It describes what regulators and published research say. Talk to a doctor or dietitian about your own diet.