Chia Seed
A good source of fiber and ALA that gels in water. Meta-analyses of randomized trials find little to no effect on weight, blood sugar or blood pressure, and its use for regularity rests on fiber content rather than on trials.
Evidence last reviewed: August 2026
What the science says
- Cardiometabolic outcomes Limited evidence
A systematic review and meta-analysis of clinical trials of chia found no convincing effect on body weight, blood pressure or lipids, with small and heterogeneous studies. A later GRADE-assessed dose-response meta-analysis reached similar conclusions, with at best marginal changes.
- Glycemic control Limited evidence
Meta-analyses report small and inconsistent reductions in fasting glucose and HbA1c, graded as low-certainty evidence.
- Bowel regularity Limited evidence
Chia's mucilage holds water and behaves like other gel-forming fibers, but no randomized trial has tested chia seed for constipation or stool form as a primary outcome.
Dosage & safety
Scientific references
- Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis
- 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
Where to buy
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