Chia Seeds Side Effects
When people talk about chia seeds, they are usually talking about how eating chia seeds can improve out health. Anything that can change our health has the potential to cause side effects too.
The three concerns when it comes to chia seeds side effects are:
- Blood pressure
- Blood Suger Level
- High Fiber Content
The main side effect of chia seeds are based on their ability to influence your blood pressure. Consuming chai seeds is believed to have the ability to lower your blood pressure level. Now this is great if you have issues with high blood pressure, however if you have low blood pressure, this is definitely something you need to consider. If you believe you’ve got a history of low blood pressure, then you should avoid consuming chia seeds.
Consuming chia seeds can also decrease your blood sugar level. Again, this isn’t a side effect you have high blood suger levels, however if you have low blood suger levels you need to keep this in mind.
Chia seeds are also very high in fiber. A diet that is high in fiber is usually seen as a good thing as fibers us with digestion, however some people experience gas and intestinal bloating when they consume foods high in fiber.
Just like with anything, moderation is key. Because chia seeds are soo high in nutrients, consuming too many could lead to the side effects related with those nutrients. In general, more than one tablespoon of dry chia seeds or 9 tablespoons of gelled chia seeds a day is enough.
The benefits of chia seeds far outweigh chia seeds side effects, however it’s always good to know how different types of food can effect us. The main side effect of chia seeds that you need to keep in mind is that it can lower your blood pressure.
Below, I am going to go through the main components that make up chia seeds and the benefits and potential side effects that go with them. Apart from the blood pressure issue, there really isn’t much to worry about when it comes to chia seeds side effects, however if you are concerned then you can find out what nutrients can be found in chia seeds and how they can effect you. Please remember that I am not a doctor and if you really have concerns about consuming chia seeds then contact your doctor!
Boron – is used for treating osteoarthritis, as an aid for building muscle, to increase testosterone levels, improving thinking skills and for building strong bones. The research that these beliefs are based on is questionable. Boron can also be applied to the skin to prevent infection. It’s believed that boron can increase oestrogen levels in men and older women. In terms of side effects, there are fears that daily doses over 30mp per day could decrease a mans ability to father a child.
It’s advised that you avoid consuming boron if you are pregnant or if you have any hormone sensitive conditions as boron can effect your hormone balance. Our kidneys have to work hard to flush out boron so it’s advised not to take any boron supplements if you have any sort of kidney conditions. Chia seeds only contain a trace amount of boron so if you are sticking to the recommended amount of chia seeds then you shouldn’t be experiencing any side effects due to boron.
Calcium – About 3 tablespoons of chia contains approximately 200mg of calcium. Calcium is essential for growing new bone and maintaining healthy bones. People usually take calcium supplements to treat osteoporosis (weak bones). Calcium can also help treat high blood pressure. People who are lactose intolerant and avoid consuming dairy products rarely get enough calcium in their diet.
The upper limit of how much calcium you should consume is 2,500 mg per day so you would need to consume huge amounts of chia seeds to reach this limit. Chia seeds are a good way to top up your calcium intake, specially if you are lactose intolerant. It’s agreed among experts that most US adults don’t currently get enough calcium from their diets. Side effects from calcium are more annoying than dangerous. They include constipation, gas and belching. If you are consuming more than your upper limit of calcium each day then there are more side effects, although having more than 2,500mg of calcium a day is pretty hard without using supplements.
High Fiber Content – Chia seeds are high in fiber. Fiber doesn’t only assist the digestive system, it can also lower your risk of diabetes and heart disease. Chia seeds include both soluble and insoluble fiber. Insoluble fiber is the type that helps with the digestive system. Soluble fiber can lower blood cholesterol and glucose levels.
The side effects of having a high amount of fiber in your diet include gas and abdominal bloating. You can get around this problem by reducing the amount of fiber in your diet and reintroducing it back into your diet gradually. Fiber can also reduce the effectiveness of warfarin, carbemazepine and aspirin. Chia seeds are quite high in fiber so take this into account when if you’re introducing chia seeds into your diet.
High Protein Content – Having a decent amount of protein in your diet helps keep your skin hair and nails healthy. Protein is used to make up most of the body so we need a plenty of protein in our diets to stay healthy. In about 3 tablespoons of chia seeds you get 5 grams of protein. Our bodies requite about 40-50 grams of protein a day. This can vary depending on your size and your activities. Having too much protein could stress the kidneys and worsen existing kidney problems. Drinking plenty of water and exercising could reduce the chances of developing kidney problems from eating too much protein.
The amount of protein in chia seeds isn’t a concern when it comes to side effects, as chia seeds are quite nutritionally balanced and also contain fats and carbohydrates.
Iron – About 3 table spoons of chia seeds contains around 1.8mg of iron. Iron is an essential mineral for supplying oxygen to the blood vessels. Iron is needed to construct the haemoglobin structure. Iron is also important for keeping healthy muscles, brain functionality, and a strong immune system. It’s recommended that we get about 10-15 mg of iron per day. Side effects of iron could be constipation, an upset stomach or even diarrhoea or vomiting. These side effects are rare, and with the amount of iron in chia seeds you would need to consume a far amount to get any side effects from iron.
Kaempferol – This is a strong antioxidant that can be found in chia seeds and is believed to help prevent the formation of cancer cells and provide other health benefits. I can’t seem to find any side effects of Kaempferol so I’m just going to assume there aren’t any known side effects. Don’t take my word for it though.
Magnesium – Magnesium is needed for our muscles and nerves to function properly. It can also be used to treat cardiovascular disease, diabetes and hypertension. 15 grams of chia seeds contains about 60mg of magnesium. The recommended daily allowance of magnesium in an adult is about 300-400mg per day. Magnesium may cause an upset stomach, nausea, diarrhoea and vomiting however doses of less than 350mg per day should be safe for most adults. You would need to consume a large quantity of chia seeds per day to go over this recommended amount.
Myricetin – Myricetin is another antioxidant that can be found in chia seeds. It helps fight off diseases such as heart disease and cancer. It also helps reduce inflammation, reduce cholesterol, treats fevers and helps keep the brain healthy. Again, there’s no research about side effects related to myricetin, however like with everything, moderation is key.
Niacin (Vitamin B3) – In 100g of chia seeds you get about 11.2mg of vitamin B3. Vitamin B3 helps fight heart disease, helps reduce cholesterol and it’s believed that niacin can reduce the risks of Alzheimer’s disease. The recommended daily allowance of vitamin B3 for an adult is 13-16mg. Chia seeds are clearly a great source of vitamin B3. In terms of side effects, high doses of B3 have caused flushing reactions. This involves a tingling or itching feeling on the face body and arms.
Omega 3 – It’s believed that Omega 3 eases depression, reduces inflammation, aids weight loss, helps improve mental focus and more. It’s recommended that healthy people take 500mg of Omega 3 a day. In terms of side effects, Omega 3 should be avoided if you have a history of blood disorders. It’s also believed that Omega 3 can interact with other medications. 100 grams of chia seeds contains about 17 grams of Omega 3.
Omega 6 – 100 grams of chia seeds contain about 5 grams of Omega 6. Omega 6 is more beneficial when taken in the right ratio to Omega 3. In Chia seeds, the ratio is about 3/1 on the Omega 3 side which is great. When Omega 6 is paired with Omega 3 it can help reduce the symptoms of arthritis, relieve the discomforts of PMS, reduce symptoms of eczema, help clear up acne and aid in the treatment of cancer. Omega 6 may interact with other medications and it can also cause issues for people with seizure disorders.
Potassium- There’s about 160mg in 100 grams of chia seeds. The RDA of potassium is quite high at around 4700mg so chia seeds are one way to keep your potassium levels topped up. There are a number of health benefits from potassium ranging from reducing muscle cramps to aiding proper brain function.
Quercetin – This is an antioxidant that is found in chia seeds. It has similar benefits to other antioxidants including things like helping fight cancer and improving the immune system. There is no reliable evidence of side effects from quercetin.
Riboflavin (Vitamin B2) – Vitamin B2 is needed for many of our bodily functions including things like red blood cell formation and is beneficial to the health of skin hair and nails. The daily recommended amount of Vitamin B2 is around 1mg for an adult. There are no proven side effects to Vitamin B2 although it’s consumption can make your urine a darker yellow/green color which is normal.
Thiamine (Vitamin B1) – Vitamin B1 is used to aid blood formation, help with the metabolism of carbohydrates and aid the nervous system. We should be getting about 1.2mg of vitamin and we shouldn’t regularly be having more than 3mg a day. It’s quite rare that people have too much vitamin B1, people usually don’t have enough. Chia seeds are a way to top up your Thiamine intake.
There you go. A detailed list of most of the elements that make up chia seeds and how they can effect us. If you’re still looking to buy some chia seeds, check out the chia seeds buying guide here!
{ 18 comments… read them below or add one }
My ankles are swolen as i was walking 3 miles per hour 5-6 days a week, but i stopped for 8 days as i could only walk 1.5 miles instead of 3 a week before i stopped. Can i wal 3 MPH on the threadmill with swolen ankles?
Sorry, I know nothing about swollen ankles so I suggest that you speak to a qualified health care professional about the issue!
Hi, I am a celiac & find many benifits in adding Chia seeds to my diet & have just been diagnosed with high iron in my blood. Can I continue to take Chia seeds daily? If so what would you recomend as the best way to take them and how much.
Thankyou
Rafeeka
Hi Rafeeka,
If you’ve been diagnosed with high iron then theory says you shouldn’t really continue to eat chia seeds because they are quite high in iron. You could possibly reduce your consumption of other iron rich foods so you could continue to have chia seeds but you really should put the question forward to a qualified health care professional, just to be safe.
Can Chia Seeds cause diverticulitis in 65+ woman without any prior symptoms, but I am concerned because of age. Borderline high blood pressure and high cholesterol.
Hi Barb!!!
It sounds like you should speak to a professional before adding chia seeds to your diet! If you have high blood pressure and high cholesterol then in theory, chia seeds should be a healthy addition to your diet but as always, speak to a qualified professional first!
About the diverticulitis, the evidence isn’t conclusive. Some people have even said that they can help cure them due to the high fiber content. I will do my research and write a post on the topic.
Hi did a blood test and found that my chelostrol and blood sugar is high first time reading do you think having chai will lower my bp and bs
Maria,
Chia seeds have been shown to reduce the levels of bad cholesterol and help regulate blood sugar levels but I suggest you speak to your doctor about the types of foods you should be eating!
I am refering to your comments on Feb. 28 towards Barb and Diverticulitis(sp?). Have you been able to research this yet. I have concerns myself and will be seeing my Doctor later today. (3-3-12)
Hi Jack,
I did some research and wrote a short article on the topic here http://www.chiaseedshq.com/can-chia-seeds-cause-diverticulitis/. It looks like there’s no strong evidence that chia seeds or other seeds actually cause problems with Diverticulitis but it’s generally still recommended to avoid them to be on the safe side.
On the other hand, some people recommend the consumption of chia seeds as their high fiber content could be helpful. Definitely something worth mentioning to your Doctor today. Let us know what they say!
Cheers
Hi,
I have high blood pressure and use medication to lower it, is it advisable to stop using
medication and try on chia seeds?
thanks
Hi Satpran,
Chia seeds should lower blood pressure in theory but I have no idea how your medication effects your blood pressure so I don’t know how chia seeds could compare. This is definitely something you should speak to your doctor about before trying! It’s always better to stay safe!
Cheers
Is there a difference in the white chia seeds to the black chia seeds??
There have been tests that show that there are no significant differences. You may notice that if you buy a bag of black chia seeds you will find some white ones in there!
Is the omega 6 in chia seeds bad for you. I have read a lot of articles that say omega 6 causes heart disease
Having more Omega 6 than Omega 3 is not healthy. Chia seeds contain more Omega 3 than Omega 6 so it’s healthy overall. The problem is that Omega 6 is easier to find in most common foods and most people eat too much of it without getting enough Omega 3.
I have been told that my potassium is too high. I’ve been using Chia Seeds which has helped by blood pressure and high blood sugar levels. But no I worry because of my potassium. Count this use becausing the high potassium levels.
Hi Lynn,
It’s not that easy to get high potassium levels so you must be eating loads of potassium rich foods! It’s good that chia seeds have helped with your blood pressure and sugar levels but it sounds like you should seek some profesional advice about your potassium situation! Let me know how it goes!
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