Chia Seeds: Omega-3 Content and Trial Evidence | Dose Track
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Chia Seeds (Salvia hispanica): half-life, strengths and approval status

ALA content · Approval status · Half-life notes

What is chia seeds?

Chia seeds come from Salvia hispanica, a plant native to southern Mexico and northern Guatemala. They are eaten mainly for their alpha-linolenic acid (ALA, a plant omega-3), protein and fiber.

Also known as: chia, Salvia hispanica, chia seed.

What is in it

ODS lists 5.06 g of ALA in 1 ounce of chia seeds. For comparison, the Adequate Intake for ALA is 1.6 g a day for adult men and 1.1 g for adult women (ODS).

Approval status and how it is used

Chia seeds are a food and are also sold in supplement form. It is sold in the US as a dietary supplement. Under the 1994 dietary supplement law (DSHEA), FDA does not approve dietary supplements before they are marketed, and the maker, not FDA, is responsible for safety and labeling.

What studies show: a 2018 meta-analysis of 12 trials found no significant differences overall; only at higher amounts did subgroups show lower blood sugar after meals, lower diastolic blood pressure and lower HDL ("good") cholesterol. All trials measured only markers, not health events, and the evidence was rated low or very low quality (Teoh 2018). A 2021 meta-analysis of 10 trials found chia raised blood ALA, but changes in total and LDL cholesterol and triglycerides were not statistically significant (Silva 2021).

Safety: the sources here do not describe side effects or drug interactions.

Chia seeds half-life and time to peak

  • Half-lifeNot listed
  • Time to peak (Tmax)Not listed

We could not find a single published half-life or time to peak for chia seeds that applies to a supplement dose, so we do not list one. Chia is a whole food, a mix of fat, protein and fiber.

How to track chia seeds in Dose Track

  1. Add chia seeds as a custom compound. Start typing its name and Dose Track fills in the details from its research library for you to check, and it sits next to everything else you take.
  2. Log each serving when you take it so your history shows exactly what you took and when.
  3. Set reminders on your own schedule, whether that is daily, weekly or every few days.
  4. Your log is stored on your phone and no account is needed. Data only leaves it for features you choose, like AI answers and lab reading.

How Dose Track handles peptides · Reconstitution calculator · Half-life calculator

Flaxseed and Flaxseed Oilflax, linseed Alpha-Linolenic Acid (ALA)ALA omega-3, plant omega-3 Psyllium Husk Fiberpsyllium husk, ispaghula Omega-3 Fish Oil (EPA and DHA)omega-3, EPA

Frequently asked questions

What is the half-life of chia seeds?+
We could not find a single published half-life or time to peak for chia seeds that applies to a supplement dose, so we do not list one. Chia is a whole food, a mix of fat, protein and fiber.
How much omega-3 is in chia seeds?+
ODS lists 5.06 g of ALA, a plant omega-3, in 1 ounce. ODS says the body converts less than 15% of ALA into the omega-3s EPA and DHA found in fish oil.
Can I track chia seeds in Dose Track?+
Yes. Chia seeds is in Dose Track's research library, so when you add it as a custom compound its details are filled in for you to check. You can then log each serving next to your other compounds, set reminders on your own schedule, and see your history next to your lab results. Your log is stored on your phone and no account is needed. Data only leaves it for features you choose, like AI answers and lab reading.

Sources

  1. NIH Office of Dietary Supplements. Omega-3 fatty acids fact sheet for health professionals (updated August 22, 2025).
  2. Teoh SL, et al. Clinical evidence on dietary supplementation with chia seed (Salvia hispanica L.): a systematic review and meta-analysis. Nutr Rev. 2018;76(4):219-242.
  3. Silva LA, et al. Chia seed (Salvia hispanica L.) consumption and lipid profile: a systematic review and meta-analysis. Food Funct. 2021;12(19):8835-8849.
  4. FDA. Questions and answers on dietary supplements.

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