You may have seen the TikTok trend of drinking chia water or maybe just heard the words “chia seeds” more recently? Even if you haven’t been exposed to the latest health trend, here’s why chia seeds are worth knowing about: They’re packed with health benefits and easy to incorporate into your diet!
Ready to discover why these tiny seeds can have a big impact? Keep reading to discover where chia seeds shine and where they fall short.
Benefits Of Chia Seeds
1. Chia Seeds Are An Excellent Source of Fiber
A standard serving of chia seeds is typically considered to be 2 tablespoons. This fairly small serving provides about 9.8 grams of fiber (1). That’s nearly 35% of the recommended daily fiber intake! Considering that most Americans fail to meet their fiber needs (2), simply adding a serving of chia seeds into your diet can make a huge difference for your health.
Fiber is essential for supporting digestive health, promoting regular bowel movements, fighting constipation, and feeding the beneficial bacteria in your gut. It also helps slow down digestion, which can support more stable blood sugar levels and make you feel fuller for longer. With nearly 10 grams of fiber per serving, chia seeds are an easy and effective way to boost your daily intake.
2. Chia Seeds Are Packed With Protein
Chia seeds might be tiny, but they pack a surprising amount of protein – about 4.7 grams in just two tablespoons (1)! That’s roughly 16% protein by weight and it provides all 9 essential amino acids. Sure, that may not cover your full daily needs (most people need 50+ grams a day), but it’s a solid boost, especially when you’re building meals with a variety of protein sources. However you use them, chia seeds make it easy to sneak in a little extra protein and level up your daily nutrition.
3. Chia Seeds Are A Great Source Of Omega 3
Omega-3 fatty acids are essential fats your body loves but can’t make on its own. They help keep your heart strong, your brain sharp, and your joints moving smoothly. These healthy fats also support cell function, mental clarity, and even a balanced mood. Since your body can’t make Omega-3s on its own, you’ve got to get them from food or supplements.
One easy way? Chia seeds. Just one tablespoon packs in 2.5 grams of Omega-3s, specifically ALA, a plant-based form (1). That means even half a serving meets your daily needs. But don’t worry about overdoing it – two tablespoons a day is still perfectly safe and might even offer bonus benefits.
4. Chia Seeds Provide Essential Micronutrients
Chia seeds are a great source of key micronutrients that your body needs every day. A two-tablespoon serving delivers about ~180 mg of Calcium, which is around 14% of the recommended daily intake – an important contribution to maintaining strong bones and preventing bone loss as you age (3). You’ll also get 95 mg of Magnesium (about 23% of the RDI), which plays a role in over 300 enzyme reactions, including those that support muscle and nerve function (3).
Additionally, chia seeds provide 244 mg of Phosphorus (20% RDI), which helps with energy production and the formation of DNA and cell membranes (3). They even offer 2.2 mg of Iron, supplying 12% of the daily requirement for women and 28% for men, supporting oxygen transport and energy levels (3).
All packed into a small, easy-to-use serving, chia seeds make it simple to get more of the nutrients your body needs to thrive.
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Shortcomings Of Chia Seeds
1. Lacking DHA & EPA
Chia seeds only provide one type of Omega-3, namely, ALA. They lack EPA and DHA, the long-chain Omega-3 fatty acids found in fatty fish. While the body does convert ALA into these forms of Omega-3, this conversion process is inefficient and often insufficient. For this reason, even if you eat a serving of chia seeds daily, we still recommend that you eat fatty fish at least twice a week as advised by the American Heart Association (4). Alternatively, a fish oil supplement that is standardized to contain potent dosages of Omega-3 fatty acids, including EPA and DHA, can be an excellent and easy way to provide your body with the Omega-3 it needs to thrive.
Approved Science® Omega-3 is a premium supplement designed to support heart, brain, and joint health with sustainably sourced fish oil. Each serving delivers high concentrations of EPA and DHA—the bioavailable forms of omega-3s that your body needs but can’t produce on its own. Unlike plant-based sources like chia seeds that provide only ALA, Approved Science® Omega-3 gives your body direct access to the essential long-chain fatty acids it can readily use. It’s third-party tested for purity and potency, with no unnecessary additives, so you can feel confident about what you’re putting in your body.
2. High Phytic Acid Content
While chia seeds are celebrated for their rich nutrient profile, they also contain phytic acid—a naturally occurring compound found in many plant-based foods. Phytic acid is known as an “antinutrient” because it can bind to essential minerals like iron, zinc, calcium, and magnesium, forming insoluble complexes that reduce their absorption in the human digestive tract (5).
Research indicates that the phytic acid content in chia seeds varies depending on their origin, ranging from approximately 1.55 to 2.65 grams per 100 grams of seeds. For instance, white Bolivian chia seeds have been reported to contain about 1.55 g/100 g, while Chilean and dark Bolivian varieties may contain up to 2.65 g/100 g (6).
The presence of phytic acid in chia seeds means that, despite their high mineral content, the bioavailability of these minerals can be compromised. This is particularly relevant for individuals who rely heavily on plant-based diets, as they might be at a higher risk of mineral deficiencies if their diet lacks diversity.
In order to reduce the amount of phytic acid and improve mineral absorption, you can soak the seeds, sprout them, or ferment them. The easy method is to soak the seeds for at least 10 minutes before eating them.
How To Eat Chia Seeds
Even though fatty fish or an Omega-3 supplement is the most effective way to meet your Omega-3 needs, the other benefits of chia seeds make them a worthy addition to your diet. Here are some ways to enjoy chia seeds:
- Chia Seed Pudding: Mix chia seeds with your favorite milk or plant-based alternative, add a touch of sweetener, and let it sit overnight. By morning, you’ll have a thick, creamy pudding packed with nutrients.
- Smoothies & Smoothie Bowls: Toss a tablespoon of chia seeds into your blender. They’ll thicken your drink slightly and boost its fiber and Omega-3 content without affecting the flavor.
- Salad Toppings: Sprinkle chia seeds over salads for a subtle crunch and extra nutrition—no need to soak them first.
- Baking: Add chia seeds to muffins, breads, or pancakes for a fiber-rich upgrade. They can also be used to make an egg substitute (1 tbsp chia + 2.5 tbsp water = 1 chia “egg”).
A Few Words Of Caution Before Taking Chia Seeds
Chia seeds are incredibly nutritious, but it’s important to ease into them – especially if your current diet is low in fiber. Jumping straight to a high-fiber intake can cause digestive discomfort like bloating or gas. Start with 1 to 2 teaspoons per day and gradually increase to the full 2-tablespoon serving as your body adjusts.
Chia seeds are also highly absorbent. They can soak up 10-12 times their weight in water, which is why staying well-hydrated is key. If you eat dry chia seeds without enough liquid, they may draw water from your digestive tract, potentially causing discomfort. To prevent this, soak them in water or another liquid before eating, or be sure to drink plenty of fluids.
Finally, although uncommon, chia seed allergies can occur. If it’s your first time trying them, start with a very small amount and monitor your body’s response.
Conclusion
Chia seeds may be tiny, but they’re packed with nutrition: from fiber and protein to Omega-3s and essential minerals. Their versatility makes them an easy addition to just about any meal, whether you’re blending a smoothie or baking a batch of healthy muffins. While they don’t replace the benefits of fatty fish or a high-quality Omega-3 supplement, they can definitely complement a balanced diet.
That said, like any superfood, chia seeds aren’t perfect. Their Omega-3s are plant-based (ALA only), and their phytic acid content can slightly reduce mineral absorption. But with a little know-how, like soaking them before eating, you can enjoy their benefits while minimizing their drawbacks.
If you’re looking for a simple way to boost your nutrition, chia seeds are a smart, low-effort option worth trying. For even more support in your health journey, explore our range of high-quality supplements designed to promote overall well-being. Check out our catalog today to find the best products for a healthier you.
Looking for more reading? You may be interested in our posts about the best foods for heart health, how to elevate your summer recipes with supplement powders, or 10 reasons to make mushrooms a part of your diet.