Salvia hispanica. A member of the mint family native to Mexico and Guatemala. One ounce gives about 10 grams of fiber, nearly 5 grams of protein and about 5 grams of plant omega-3 (ALA).
What the research supports
Chia is solid everyday nutrition. As a performance aid it has not delivered: a small trial found swapping half a sports drink for chia gave the same running performance, and chia seed oil did not improve run times compared with water. The ALA it contains converts only weakly to the EPA and DHA found in fish oil.
The dose that was actually studied
Most nutrition research uses 25 to 50 grams a day (about 2 to 4 tablespoons). Start lower and build up to avoid gut discomfort.
What to look for on a label
- Whole seeds, ideally organic
- A best-by date; whole chia keeps far longer than ground flax
- Plain seeds rather than sweetened chia snacks
Who should not take it
- Anyone with trouble swallowing should only eat it fully soaked; dry seeds have caused an esophageal blockage
- People with bowel conditions who react to sudden fiber increases
- Anyone with a known chia or seed allergy
Read the full guide: Chia Seeds for Runners: Does Chia Loading Really Beat a Sports Drink?.
This profile is for general education and is not medical advice. Talk to your doctor or pharmacist before starting a supplement, especially if you take medication or have a health condition.
