Drinking Chia Seeds? A Registered Dietitian Says You May Experience These 8 Health Benefits

As part of their morning routines, you may have seen wellness influencers drinking a glass of chia seed water, claiming that it has a variety of health benefits, such as providing your body with fiber. But is that just health misinformation, or does chia seed water actually have the power to boost your wellness? To find out whether chia seed water is just a passing trend or worth adding to your routine, we spoke with a registered dietitian and a doctor about its benefits, risks and possible alternatives.

Chia seeds are a member of the mint family and come from the Salvia hispanica plant. They originated in Central America but are now available around the world and are often promoted as a good source of fiber and omega-3 fatty acids. To make chia water, combine a few tablespoons of chia seeds with water.  

Many people add lemon juice or honey for flavor. But just the combination of chia seeds and water can yield benefits. Dr. Ralph Waldo, a physician in Carmel, Indiana, says he often recommends chia seeds and chia seed water. “Chia seeds are high in fiber, protein and omega-3 fatty acids, which can aid digestion, reduce inflammation and support heart health,” he says.

Chia seed water’s health benefits

More research is needed to better understand the health benefits of chia seed water but the following are generally understood as positive outcomes of drinking it. 

1. Hydrates the body

Drinking a combination of water and chia seeds may help keep you hydrated. Amie Alexander, a registered dietitian at Nutri Peak, says that “Chia seeds can absorb as much as 12 times their weight in water so chia water acts very efficiently at hydrating the body.”

2. Boosts skin health

While drinking water will help to hydrate the skin, consuming chia seeds also has the potential to boost skin health.

3. Flushes body waste 

Chia seeds also help your body flush waste and salt. As Alexander puts it, “The fiber content in chia seeds is high and helps in digestion for the promotion of waste products in the body and encouraging proper bowel movement.”

4. Aids in weight management

Chia water may also be good for controlling your weight. Waldo says when you make chia water there is “gel that forms around the seeds as they absorb water. This gel creates a feeling of fullness that can support weight management and appetite control.”

5. Reduces blood pressure

A December 2023 paper by Oregon State University researchers published by Frontiers in Plant Science sequenced the chia genome. The study identified lower blood pressure as one potential benefit of eating or drinking chia seeds. Alexander also says that by lowering blood pressure, chia seed water could contribute to heart health. 

Ingredients:

• 8 oz of water
• 1-2 tbsp of chia seeds
• Lemon juice

Preparation: 

Put your water, lemon juice and chia seeds into a drinking glass. Let your seeds steep for as long as you’d like. If you prefer a thicker drink, try allowing them to sit for 10 to 15 minutes. Stir and enjoy. 

If you don’t like lemon juice, you can add honey, fruit slices or water flavor drops. 

Chia seed water alternatives

The consistency or taste of chia seed water may not be for everyone. If that’s you, consider these alternative ways to get the same benefits. Alexander has two recommendations for anyone who doesn’t like chia seed water.