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

Introduction:

Chia seeds, also known as Salvia hispanica, are tiny superfoods packed with essential nutrients. They offer various health benefits. Chia seeds are rich in omega-3 fatty acids, fibre, protein, and vitamins and minerals. 

From improving heart health to supporting digestion, these little seeds are a good addition to any diet. The oil extracted from them is even used in cosmetics, while other parts of the plant have been used for medicinal purposes^[2]. In this blog, we’ll read about chia seeds’ uses, benefits, and side effects.

Friendly Reminder: The information shared here is for educational purposes only and the reader should consult a registered medical practitioner before implementing any changes to their health routine.

Nutritional Value of Chia Seeds:

Chia seeds contain omega-3 fatty acids ^[3], proteins, and fibre. They also have micronutrients like magnesium, zinc, iron, calcium, and some B vitamins. Soak them in water for the perfect, easy-to-consume texture. 

Chia seeds contain nutrients like antioxidants and omega-3 fatty acids that can help support immune function and reduce inflammation.

Dr. Ashok Pal, B.A.M.S.

Properties of Chia Seeds:

• It may have antioxidant activity
• It may have cholesterol-lowering potential
• It may have blood pressure-lowering activity
• It may have anti-inflammatory action
• It may have blood sugar-lowering activity^[2]

Chia seeds are a superfood, but don’t be quick to snack on them alone! Although these seeds are packed with nutrients, eating them dry can be harmful. The seeds can absorb water in your digestive system and potentially cause issues, so it’s best to incorporate them into a recipe or mix them with a liquid before consuming them to reap their benefits safely.

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

Potential Uses of Chia Seeds:

Chia seeds might be beneficial for various conditions. However, more research is needed to determine their potential benefits for human health.

1. May Help Manage Blood Sugar

Some animal studies have shown that chia seeds may benefit type 2 diabetes. In an animal study by Chicco et al. 2009^[5], chia seeds decreased the internal fatty tissue and insulin resistance, indicating that chia seeds may have a role in lipid and glucose homeostasis (maintaining balance).

This information is insufficient because these studies were conducted on animals. However, more studies on humans are required to support using chia seeds to manage blood sugar levels.

2. May Help Manage Inflammatory Diseases

Inflammatory diseases are linked with redness, pain, and swelling, which might lead to the loss of essential functions. A chia seed oil in the diet may have been shown to lower the risk of pro-inflammatory agents (involved in inflammation)^[3]. Therefore, chia seed oil might benefit the management of inflammatory diseases.

This information is insufficient and requires more scientific proof to say that chia seeds have benefits for inflammatory diseases.

3. Good for Heart Health

High levels of high-density lipoprotein (HDL) cholesterol (bad cholesterol) in the blood may be directly linked to developing heart-related diseases in humans. Consuming chia seeds may have been shown to lower serum cholesterol levels, as they contain a high amount of unsaturated omega-3 fatty acids and dietary fibre^[2]. Therefore, chia seeds might be beneficial in fighting heart diseases. However, extensive research will be required to back up such claims.

4. Helps with High Blood Pressure and Dyslipidemia

High blood pressure and dyslipidemia (high levels of fats or cholesterol in blood) may be the most critical risk factors for heart diseases. Some studies have shown that chia seeds may have the potential to manage blood pressure and dyslipidemia. People with high blood pressure who consume chia seed flour experience reduced blood pressure. It might be caused by many fatty acids that have anti-inflammatory and antioxidant properties^[2]. This information is insufficient and requires further studies to establish the effects of chia seeds on managing high blood pressure and dyslipidemia in humans.

5. Good for Weight Management

As chia seeds are low in carbohydrates and high in dietary fibre, they may reduce the desire to eat and increase satiety (a state of being fed beyond capacity). A review report by Grancieri et al. 2019 suggests that consuming chia seeds by overweight and diabetic adults may support weight loss, reduce waist circumference, and increase adiponectin (a protein hormone that reduces inflammation and fat deposition in the blood). They may also be beneficial for overweight and obese individuals. However, this information is insufficient, and more research is needed to support the potential use of chia seeds in managing weight loss in humans.^[4]

How to Use Chia Seeds?

Chia seeds can be used as:

• Whole seeds
• Seed oil^[1]
• Seed Flour
• Leaves
• Branches
• Roots

It is essential to consult a physician before taking herbal supplements containing chia seeds. We strongly advise against replacing or discontinuing any prescribed medications with Ayurvedic or herbal products without consulting a doctor. They can guide you on the appropriate form and dosage for your needs.

Side Effects of Chia Seeds:

Although chia seeds are relatively safe, some stomach-related side effects (unspecified) have been reported.

If you experience any side effects from chia seed, seek immediate medical attention from a doctor. 

Protein malnutrition is a serious concern, but incorporating chia seeds into your diet could be a simple and effective way to prevent it. With a 20% protein content, these little seeds pack a powerful punch when meeting your daily protein needs.

Dr. Smita Barode, B.A.M.S, M.S.

Precautions to Take With Chia Seeds:

Having chia seeds in small quantities is safe. However, general precautions need to be followed.

• Allergy: Chia seeds protein may cause allergy. People who are allergic to mustard seeds and sesame should avoid chia seeds.
• Medicines: Avoid taking chia seeds if you are taking medications like anticoagulants and antiplatelets (prevent blood clots), anti-hypertensive (treats high blood pressure), anti-cancer, antioxidants, and omega-3 fatty acids, as chia seeds might interact with these medicines.
• Stomach-related problems: Avoid chia seeds if you have stomach-related issues.
• Pregnancy and breastfeeding: There is not enough data on the safe use of chia seeds during pregnancy and breastfeeding. Therefore, avoid them during these times or consult your doctor if you can.

Interactions With Other Drugs:

Natural products may interact with your ongoing treatment, so you must always disclose your ongoing treatments to your doctor and discuss the possible reactions before they prescribe you a dosage of natural products for their benefits as per your condition.

• Antiplatelets and anticoagulants (medicines that prevent blood clots): Chia seeds might interact with antiplatelet and anticoagulant drugs. Chia seeds contain high omega-3 fatty acids, which might increase the risk of bleeding. So, take caution when taking chia seeds with medicines, foods, or supplements having anticoagulant or antiplatelet effects.
• Antioxidants: Chia seeds may be known to show antioxidant activity. Therefore, chia seeds might have competing or additive effects when combined with antioxidants like vitamins A, C, and E.
• Anti-hypertensive (medicines that manage high blood pressure): In a study, chia seeds were found to lower blood pressure in patients with type 2 diabetes who were already taking medicines for blood pressure. Combining these medications with chia seeds might lead to a pronounced blood pressure-lowering effect.
• Omega-3 fatty acids: Chia seeds contain many omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, avoiding chia seeds with foods or supplements rich in omega-3 fatty acids is advised.

Conclusion

Chia seeds are a nutritious addition to your diet, offering a variety of health benefits. They are suitable for digestion and promote heart health. They also provide a good source of protein, antioxidants, and essential minerals like calcium and magnesium, making them an excellent choice for boosting energy levels and promoting overall wellness.

Frequently Asked Questions (FAQs):

References:

1. De Falco B, Amato M, Lanzotti V. Chia seeds products: an overview. Phytochem Rev. 2017;16(4):745–60. Available at: https://www.researchgate.net/publication/316994147_Chia_seeds_products_an_overview 
2. Grancieri M, Martino HSD, Gonzalez de Mejia E. Chia Seed (Salvia hispanica L.) as a Source of Proteins and Bioactive Peptides with Health Benefits: A Review. Compr Rev Food Sci Food Saf. 2019;18(2):480–99. Available at: https://pubmed.ncbi.nlm.nih.gov/33336944/ 
3. Restivo J. Chia seed benefits: What you need to know [Internet]. Harvard Health; 2024 [cited 2025 Feb 4]. Available from: https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know
4. Ulbricht C, Chao W, Nummy K, Rusie E, Tanguay-Colucci S, Iannuzzi C, et al. Chia (Salvia hispanica): A Systematic Review by the Natural Standard Research Collaboration. Rev Recent Clin Trials. 2009;4(3):168–74. Available at: https://pubmed.ncbi.nlm.nih.gov/20028328/ 
5. Dietary chia seed (Salvia hispanica L.) rich in α-linolenic acid improves adiposity and normalises hypertriacylglycerolaemia and insulin resistance in dyslipaemic rats. [cited 2025 Feb 4]. Available at: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/dietary-chia-seed-salvia-hispanica-l-rich-in-linolenic-acid-improves-adiposity-and-normalises-hypertriacylglycerolaemia-and-insulin-resistance-in-dyslipaemic-rats/9B9047EBE0643F49D68AD61EF00CD02D 

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability, or usefulness of the information; and disclaims any liability arising thereof.

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