7 Incredible Benefits Of Chia Seed Oil

Introduction

Chia seed oil has gained attention as a plant-based source of omega-3 fatty acids and skin-nourishing nutrients. Extracted from chia seeds (Salvia hispanica), this oil is commonly used in cooking, supplements, and topical skincare products. 

While chia seeds themselves are rich in fibre and protein, the oil primarily provides healthy fats, especially alpha-linolenic acid (ALA), a plant-derived omega-3 fatty acid. Because of its nutritional profile, chia seed oil is often discussed for its potential role in supporting heart health, skin hydration, and overall wellness when used as part of a balanced lifestyle¹. 

In this article, we explore its possible benefits, uses, safety considerations, and how it differs from whole chia seeds. 

What Is Chia Seed Oil?

Chia seed oil is obtained by cold-pressing chia seeds to extract their natural fat content. Unlike whole chia seeds, which contain fibre and protein, the oil mainly consists of polyunsaturated fatty acids, particularly omega-3². 

It is used in: 

• Salad dressings and cold recipes 
• Nutritional supplements 
• Cosmetic and skincare formulations 

Because omega-3 fatty acids are sensitive to heat, chia seed oil is generally recommended for low-temperature or no-heat culinary use. 

Nutritional Value of Chia Seed Oil

Chia seed oil is highly nutritious and is the best source of: 

• Omega-3 fatty acids 
• Omega-6 fatty acids 
• Antioxidants – polyphenols and carotenoids^3,4 

It does not provide significant amounts of fibre, protein, or minerals. These nutrients are mainly found in whole chia seeds and are largely absent in the oil form⁵. 

Chia Seed Oil vs. Chia Seeds

Chia seeds and chia seed oil may sound similar, but they serve different purposes. Seeds offer fibre and fullness benefits, while the oil mainly delivers concentrated healthy fats. Here’s a quick comparison to help you understand which one fits your needs better^3,6. 

Studies⁹ suggest that the essential oil found in chia seeds includes compounds believed to act as a repellent to many different types of insects. In my opinion, use and apply chia seed oil to stay protected from insects. 

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Health Benefits of Chia Seed Oil

While research on chia seed oil is still evolving, its fatty acid profile suggests several areas where it may offer supportive benefits when included as part of a balanced diet or skincare routine. 

1. May Support Skin Hydration and Barrier Function

Chia seed oil contains omega-3 and omega-6 fatty acids that may help maintain the skin’s natural barrier. These fats can support moisture retention and contribute to smoother, more hydrated skin when used topically or consumed as part of a varied diet³. 

2. May Help Improve Dry or Sensitive Skin

Its lightweight and non-greasy texture makes it suitable for individuals experiencing mild dryness. The fatty acids in the oil may help reduce moisture loss or itchiness and support skin comfort¹, particularly in environments with low humidity. 

3. May Contribute to Hair Conditioning

When applied to the scalp or hair shaft, chia seed oil may help improve hair texture by reducing dryness and enhancing shine by nourishing your hair. It might also keep your hair moisturised, which may reduce the appearance of frizz and brittleness⁷. 

4. May Support Heart Health as Part of a Balanced Diet

The presence of plant-based omega-3 fatty acids in chia seed oil suggests a potential role in maintaining cardiovascular health. Diets containing healthy unsaturated fats in place of excessive saturated fats may help support cholesterol balance and overall heart function^1,3. 

5. May Support Cognitive Function

Omega-3 fatty acids are associated with maintaining normal brain structure and function. While chia seed oil should not be considered a treatment for neurological conditions, incorporating plant-based omega-3 sources into a balanced diet may contribute to long-term cognitive wellness^3,7. 

6. May Help Manage Mild Inflammatory Responses

Omega-3 fatty acids are known to play a role in regulating inflammatory processes in the body. Including a healthy source of these fats in the form of chia seed oil may help support joint comfort and general wellness when combined with a healthy lifestyle¹. 

7. May Support Overall Nutritional Balance

For individuals who consume little or no fish, chia seed oil may serve as a convenient plant-based option to help diversify fat intake and maintain dietary variety¹. 

Who May Benefit the Most From Chia Seed Oil?

Chia seed oil may be particularly useful for: 

• Individuals seeking plant-based omega-3 sources 
• People with dry or sensitive skin looking for lightweight moisturising oils¹ 
• Those following vegetarian or vegan diets 
• Individuals who prefer cold-use oils for dressings and finishing dishes 
• People looking to diversify their intake of healthy unsaturated fats 

Different Ways to Use Chia Seeds

Sometimes, all the remedies you are looking for are in your kitchen; you just have to look for them. Here are some ways you can use chia seed oil to benefit your hair, skin, and body! 

• Chia Seed Oil Mask: 
  • 1 tbsp of chia seed oil 
  • 1 tbsp coconut oil or honey 
  • Mix in a bowl 
  • Massage it into your scalp or skin 
  • Keep it for at least 10-15 minutes 
  • Rinse it 
• Chia Seed Oil Smoothie: 
  • 2-3 tbsp chia seeds 
  • Fruits of your choice 
  • 1 tbsp yoghurt 
  • 1 tbsp honey 
  • 1 tbsp chia seed oil 
  • 200 ml milk 
  • Blend it all together and serve chilled 

Safety Considerations and Precautions

Although chia seed oil is generally well tolerated, the following precautions should be kept in mind: 

• Individuals with seed allergies should consult a doctor before its use⁸. 
• Those taking blood-thinning medications may need medical guidance due to the omega-3 content of chia seed oil, as it is known to have anti-blood clotting properties³. 
• Pregnant or breastfeeding individuals should seek medical advice before starting supplements like chia seed oil. 
• Conduct a patch test before topical application to reduce the chances of skin irritation. 
• Because it is calorie-dense⁵, moderation is important when adding it to the diet. 

Also Read: Chia Seeds: Uses, Benefits, Side Effects, and More!

Conclusion

Chia seed oil is a nutrient-rich, plant-based oil best known for its high omega-3 content and skin-friendly fatty acids. It may support skin hydration, hair nourishment, and overall wellness, especially for those following vegetarian or vegan diets. While it lacks the fibre and protein found in whole chia seeds, it can still be a valuable addition to a balanced diet or skincare routine when used in moderation and with proper precautions. 

Frequently Asked Questions (FAQs)

References

1. Paarakh PM, Mishra S, Tanushree, et al. Chia Seeds : A Comprehensive Review. 2025;18(2). doi:https://doi.org/10.52711/0974-360X.2025.00134 

2. Akinfenwa AO, Cheikhyoussef A, Cheikhyoussef N, Hussein AA. Cold pressed chia (Salvia hispanica L.) seed oil. In: Cold Pressed Oils. Elsevier; 2020:181-190. doi:10.1016/B978-0-12-818188-1.00015-3. Available from: https://www.researchgate.net/publication/343183417_Cold_pressed_chia_Salvia_hispanica_L_seed_oil

3. Mburu M. The Role of Chia Seeds Oil in Human Health: A Critical Review. EJFOOD. 2021;3(4):1-4. doi:10.24018/ejfood.2021.3.4.270. Available from: https://www.researchgate.net/publication/353899036_The_Role_of_Chia_Seeds_Oil_in_Human_Health_A_Critical_Review 

4. Kulczyński B, Kobus-Cisowska J, Taczanowski M, Kmiecik D, Gramza-Michałowska A. The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. Nutrients. 2019;11(6):1242. doi:10.3390/nu11061242. Available from: https://pubmed.ncbi.nlm.nih.gov/31159190/ 

5. Artisan Cold-Pressed Chia Oil. US Department of Agriculture. 2022. Doi: . Available from: https://fdc.nal.usda.gov/food-details/2284234/nutrients 

6. Chia Seed. 2021. Doi: https://fdc.nal.usda.gov/food-details/2093316/nutrients.  

7. Motyka S, Koc K, Ekiert H, Blicharska E, Czarnek K, Szopa A. The Current State of Knowledge on Salvia hispanica and Salviae hispanicae semen (Chia Seeds). Molecules. 2022;27(4):1207. doi:10.3390/molecules27041207. Available from: https://pubmed.ncbi.nlm.nih.gov/35208997/

8. Chia seed allergy and cross reactivity. 2018. Doi: https://www.aaaai.org/allergist-resources/ask-the-expert/answers/old-ask-the-experts/chia-seed 

9. Ullah R, Nadeem M, Khalique A, Imran M, Mehmood S, Javid A, Hussain J. Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review. J Food Sci Technol. 2016 Apr;53(4):1750-8. doi: 10.1007/s13197-015-1967-0. Epub 2015 Oct 1. PMID: 27413203; PMCID: PMC4926888. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4926888/

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