Wellness in a Glass: Why Chia Seed Water Should Be Your Next Favorite Drink

Chia seed water has taken social media by storm, becoming known for its hydration, skin health and digestion benefits, as well as for providing the body with omega-3s, fiber and protein. Maybe you already add chia seeds to your smoothie or oatmeal but what about water? Does it actually have the health benefits people claim?

Before you pour yourself a glass of chia seed water, let’s discuss the potential benefits, risks and alternatives. This is what experts have to say.

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What is chia seed water?

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.

Potential chia seed water 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.

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.”

Boosts skin health

Chia seed water is also great for your skin. The Maryland Institute of Plastic Surgery says that drinking water helps improve skin elasticity, increase blood flow and moisturize your skin.

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.”

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.”

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.

Lowers cholesterol levels

The Oregon State University study also named lower cholesterol as a benefit of chia seeds. Waldo says he has seen patients use chia seeds as part of a plan to lower their cholesterol.

Supports digestion

The fiber, omega-3 fatty acids and protein in chia seed water all aid in better digestion when eaten in moderation. Eating too much could lead to bloating or gas.

Reduces inflammation

The antioxidants in chia seed water could also help you mitigate inflammation.

Potential chia seed water risks

For most people, chia seed benefits will outweigh the risks. There are some minor risks, mostly related to overconsumption. Alexander says drinking too much chia seed water could cause issues including bloating, gas or constipation, especially if taken without enough water. Waldo recommends starting with 1-2 tablespoons in 8 ounces of water.

There is also a small risk of allergic reactions. Alexander warns that “people with seed or nut allergies should be cautious and might want to consult a health professional before taking chia seeds for the very first time.”

How to make chia seed water

It’s easy to make chia water but before you mix your first glass remember that chia seeds begin to swell and create a gel pretty quickly. Many people let their seeds steep in water for a few minutes before they drink it but waiting too long will make your drink pretty gelatinous.

Ingredients:

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.

• Chia seed pudding: Soak the seeds in milk or a milk alternative. This has similar nutritional benefits and is more palatable for some people than chia seeds on their own. 

• Chia seed jam: Blend chia seeds with fruit and a natural sweetener to make a spreadable, nutrient-rich jam. 

She says “Both options are very similar to chia water because they do a great job of carrying a wide variety of beneficial fiber, omega-3s and antioxidants within them, making them great options for incorporating the chia seed into one’s diet in different forms.”