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Herb library · Herb · Salvia hispanica

Chia seed

Tiny seeds of a Mexican sage that swell into a gel in liquid, eaten in puddings, drinks and baking. They are high in fiber, protein and the plant omega-3 fat ALA. Reviews of trials find a drop in blood pressure but no effect on body weight or long-term blood sugar, from small studies.

Traditional use

A Mexican sage whose seeds are eaten whole, ground or soaked into drinks such as chia fresca. A 2018 review notes it is now a popular supplement, taken mainly for its alpha-linolenic acid (ALA), protein and fiber.

What studies show

  • Limited

    Blood pressure: a 2025 review of 8 randomized trials found chia seeds lowered systolic blood pressure by about 7 mmHg and diastolic by about 6 mmHg. The authors note the small amount of data.

  • Limited· shows no benefit

    Weight and blood sugar: the same 2025 review found no significant effect on body weight, body fat, waist size, fasting blood sugar or HbA1c. A 2018 review of 12 trials rated all the evidence low or very low and noted that the trials measured only lab markers, not health events.

Be careful of

Cautions

  • AllergyChia can cause allergy: a 2015 report describes chia seed as a new allergenic food and characterizes its allergens.
  • NoteDry chia seeds absorb liquid and swell. Soak them or eat them in a moist food, and drink enough fluid, especially if you have trouble swallowing.
  • InteractionIf you take medicine for blood pressure, large amounts of chia may add to its effect. Tell your clinician.
  • Ask a clinicianTalk with a clinician or pharmacist before using this if you take prescription medicines, are pregnant or breastfeeding, or are giving it to a child.

Sources

  1. The Effect of Chia Seed on Blood Pressure, Body Composition, and Glycemic Control: A GRADE-Assessed Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials (Nutr Rev, 2025) — PubMed record (opens in a new tab) · NIH · read September 25, 2026
  2. Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis (Nutr Rev, 2018) — PubMed record (opens in a new tab) · NIH · read September 25, 2026
  3. Allergen characterization of chia seeds (Salvia hispanica), a new allergenic food (J Investig Allergol Clin Immunol, 2015) — PubMed record (opens in a new tab) · NIH · read September 25, 2026

Reviewed September 25, 2026.