About Chia
Chia (Salvia hispanica) seed supplies ALA (omega-3), soluble fiber and protein. Small RCTs on weight, glycemia and lipids have been mostly null or inconsistent; the clearest effect is fiber-driven post-meal glucose blunting. A nutritious whole food but weak as a targeted supplement.
What Chia supports
- Source of plant omega-3 (ALA) and soluble fiber
How much Chia to take
The RDA prevents deficiency. The effective range is what clinical trials used to actually move the outcome.
Effective
15–35
g
Food-level seed amounts used in small trials (~25-35 g). No established therapeutic dose as a supplement.
Clinical evidence
Limited clinical evidence. Small RCTs mostly null/inconsistent; nutritious whole food.
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