Supplement

Chia seeds

Chia seeds are the tiny seeds of Salvia hispanica, a mint-family plant, and they supply fiber, plant omega-3 fats and protein. Evidence is limited, but appetite went down in one small study of 11 people, and chia seed oil on the skin eased itching in five. A review covering 362 people found no clear difference in blood glucose, though that evidence is very limited.

Sources: PMID 20087375; PMID 20548903; PMID 38917708

Updated 30 September 2026
How we grade
7 studies cited

Best evidence: Grade C
Conditions studied: 9
Outcomes: 76
Graded outcomes: 0027

Evidence by condition

Strong
Moderate
Limited
Very limited

9 conditions

Metabolic Health

Metabolic Health: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Appetite Small Decrease	Improves (the measure goes down)	Small effect	1 study	11 people
Studies that measured appetite Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.)Eur J Clin Nutr · PMID 20087375
	Blood glucose No effect		NoneNo effect	1 study	362 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	76 people
Studies that measured blood pressure 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 · PMID 39225983
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	76 people
Studies that measured c-reactive protein (crp) Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
	Total cholesterol	Improves (the measure goes down)		1 study	76 people
Studies that measured total cholesterol Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trialDiabetes Care · PMID 17686832
	Triglycerides	Improves (the measure goes down)		1 study	76 people
	HbA1c	Improves (the measure goes down)			362 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			76 people
	Inflammation	Improves (the measure goes down)			76 people
	Insulin	Changes; see studies			362 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			76 people

Skin Health

Skin Health: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Itching Small Improvement	Improves (the measure goes up)	Small effect	1 study	5 people
Studies that measured itching Effectiveness of Topical Chia Seed Oil on Pruritus of End-stage Renal Disease (ESRD) Patients and Healthy VolunteersAnn Dermatol · PMID 20548903
	Skin Dryness	Improves (the measure goes up)			5 people

Overweight

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

Overweight: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect		NoneNo effect	1 study	308 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	308 people
Studies that measured blood pressure 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 · PMID 39225983
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	286 people
Studies that measured c-reactive protein (crp) Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
	Total cholesterol	Improves (the measure goes down)		1 study	76 people
Studies that measured total cholesterol Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trialDiabetes Care · PMID 17686832
	Triglycerides	Improves (the measure goes down)		1 study	76 people
Studies that measured triglycerides Chia seed does not promote weight loss or alter disease risk factors in overweight adultsNutr Res · PMID 19628108
	Body Fat	Improves (the measure goes down)			308 people
	Body Mass Index (BMI)	Improves (the measure goes down)			308 people
	HbA1c	Improves (the measure goes down)			308 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			76 people
	Inflammation	Improves (the measure goes down)			76 people
	Interleukin 6	Improves (the measure goes down)			210 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			76 people
	TNF-Alpha	Improves (the measure goes down)			210 people
	Waist circumference	Improves (the measure goes down)			308 people
	Weight	Improves (the measure goes down)			308 people

Obesity

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

Obesity: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect		NoneNo effect	1 study	308 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	308 people
Studies that measured blood pressure 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 · PMID 39225983
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	210 people
Studies that measured c-reactive protein (crp) Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
	Body Fat	Improves (the measure goes down)			308 people
	Body Mass Index (BMI)	Improves (the measure goes down)			308 people
	HbA1c	Improves (the measure goes down)			308 people
	Interleukin 6	Improves (the measure goes down)			210 people
	TNF-Alpha	Improves (the measure goes down)			210 people
	Waist circumference	Improves (the measure goes down)			308 people
	Weight	Improves (the measure goes down)			308 people

Type 2 Diabetes

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

Type 2 Diabetes: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect		NoneNo effect	1 study	308 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	308 people
Studies that measured blood pressure 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 · PMID 39225983
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	20 people
Studies that measured c-reactive protein (crp) Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
	Total cholesterol	Improves (the measure goes down)		1 study	20 people
Studies that measured total cholesterol Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trialDiabetes Care · PMID 17686832
	Triglycerides	Improves (the measure goes down)		1 study	20 people
Studies that measured triglycerides Chia seed does not promote weight loss or alter disease risk factors in overweight adultsNutr Res · PMID 19628108
	Body Fat	Improves (the measure goes down)			308 people
	Body Mass Index (BMI)	Improves (the measure goes down)			308 people
	Fibrinogen	Improves (the measure goes up)			20 people
	HbA1c	Improves (the measure goes down)			308 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)			20 people
	Insulin	Changes; see studies			20 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			20 people
	Waist circumference	Improves (the measure goes down)			308 people
	Weight	Improves (the measure goes down)			308 people

High Blood Pressure

Blood glucose
Blood Pressure: improves
Body Fat: improves

High Blood Pressure: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect		NoneNo effect	1 study	308 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	308 people
Studies that measured blood pressure 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 · PMID 39225983
	Body Fat	Improves (the measure goes down)			308 people
	Body Mass Index (BMI)	Improves (the measure goes down)			308 people
	HbA1c	Improves (the measure goes down)			308 people
	Waist circumference	Improves (the measure goes down)			308 people
	Weight	Improves (the measure goes down)			308 people

General Cardiovascular Health

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

General Cardiovascular Health: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect		NoneNo effect	1 study	76 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	76 people
Studies that measured blood pressure 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 · PMID 39225983
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	76 people
Studies that measured c-reactive protein (crp) Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
	Total cholesterol	Improves (the measure goes down)		1 study	76 people
Studies that measured total cholesterol Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trialDiabetes Care · PMID 17686832
	Triglycerides	Improves (the measure goes down)		1 study	76 people
Studies that measured triglycerides Chia seed does not promote weight loss or alter disease risk factors in overweight adultsNutr Res · PMID 19628108
	High-density lipoprotein (HDL)	Improves (the measure goes up)			76 people
	Inflammation	Improves (the measure goes down)			76 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			76 people

Weight Loss & Maintenance

Blood glucose
Blood Pressure: improves
C-Reactive Protein (CRP): improves

Weight Loss & Maintenance: outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose No effect		NoneNo effect	1 study	76 people
Studies that measured blood glucose The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
	Blood Pressure	Improves (the measure goes down)		1 study	76 people
Studies that measured blood pressure 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 · PMID 39225983
	C-Reactive Protein (CRP)	Improves (the measure goes down)		1 study	76 people
Studies that measured c-reactive protein (crp) Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
	Total cholesterol	Improves (the measure goes down)		1 study	76 people
Studies that measured total cholesterol Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trialDiabetes Care · PMID 17686832
	Triglycerides	Improves (the measure goes down)		1 study	76 people
Studies that measured triglycerides Chia seed does not promote weight loss or alter disease risk factors in overweight adultsNutr Res · PMID 19628108
	High-density lipoprotein (HDL)	Improves (the measure goes up)			76 people
	Inflammation	Improves (the measure goes down)			76 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)			76 people

Chronic Kidney Disease (CKD)

Itching: improves

Chronic Kidney Disease (CKD): outcomes studied for Chia seeds
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Itching	Improves (the measure goes up)		1 study	5 people
Studies that measured itching Effectiveness of Topical Chia Seed Oil on Pruritus of End-stage Renal Disease (ESRD) Patients and Healthy VolunteersAnn Dermatol · PMID 20548903

Key findings

AppetiteMetabolic HealthImproves (the measure goes down)
ItchingSkin HealthImproves (the measure goes up)
Blood glucoseMetabolic Health

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Third-party tested Chia seeds products. The evidence above is limited, so read it before you buy.

Grade C

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Studies cited

7 studies from PubMed

Chia seed does not promote weight loss or alter disease risk factors in overweight adultsNutr Res · PMID 19628108
Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.)Eur J Clin Nutr · PMID 20087375
The effectiveness of chia seed in improving glycemic status: A systematic review and meta-analysis.Diabetes Metab Syndr · PMID 38917708
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 · PMID 39225983
Chia seed supplementation and inflammatory biomarkers: a systematic review and meta-analysis.J Nutr Sci · PMID 39703891
Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trialDiabetes Care · PMID 17686832
Effectiveness of Topical Chia Seed Oil on Pruritus of End-stage Renal Disease (ESRD) Patients and Healthy VolunteersAnn Dermatol · PMID 20548903

Evidence by condition

General Cardiovascular Health

Key findings

Shop Chia seeds

Studies cited

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