The Surprising Benefits of Chia Seeds, According to Experts

In terms of solid research we can point to studies that showed promise in lowering blood pressure and reducing waist circumference.

“There is emerging evidence that chia may exert positive effects on a lot of cardiometabolic factors, however, there’s really not that much information,” says Price. “It does seem that the more disregulated a person’s cardiometabolic factor, such as blood pressure, blood glucose, etc. are, the more the beneficial chia seeds seem to be.”

A December 2024 review of four clinical trials involving 835 participants seems to back this up, but again, more research is needed to offer concrete advice.

As for any downsides, Sas Parsad, nutritionist and founder of The Gut Co, says that consuming large amounts of seeds without adequate hydration can lead to constipation due to their high fiber content.

“Though rare, some people may have an allergy to chia seeds,” he adds. “If you’re introducing them into your diet, start small to make sure your body can handle them.”

Finally, chia seeds may interact with blood pressure or blood-thinning medications due to their omega-3 content, so keep that in mind.

Will chia seeds help me hit my protein goals?

“I would say, no,” says Price. “Although they contain all the essential amino acids, chia seeds don’t represent a practical protein source purely because you’re not able to eat it in quantities that would make a difference,” he adds. “For example, 30g of chia represents only 4g to 5g of protein.”

Boellinger isn’t quite as quick to write them off. “They’re useful in a vegan or vegetarian diet,” she says, “and their combo of protein, fat, and fiber helps you feel full longer; whilst they’re not as high in protein as other seeds, they can definitely contribute to reaching your protein goals.”