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Chia seed oil

Omega-3 · ALA · Plant-based

Tier 2 — Promising

What it is

Cold-pressed oil from Salvia hispanica seeds providing approximately 63% ALA — comparable to flax and perilla. Whole chia seeds are nutritionally richer (fibre, protein, calcium) and often the preferred form; the oil concentrates the omega-3 fat but strips fibre and micronutrients. Stability is slightly better than flax due to natural antioxidants in the seed. Like other ALA sources, conversion to EPA/DHA is limited — do not substitute for marine or algal oil if DHA is the goal.

Efficacy

2/5

Safety

5/5

Research

2/5

Onset

3/5

Cost

3/5

Drug-int.

4/5

Dose

1 tablespoon (14 mL) oil daily, or 15–30 g whole seeds

Time of day & tips

Whole seeds preferred unless dietary restriction demands oil; do not heat; oxidises more slowly than flax but still store cold; complementary — not substitute — for DHA sources

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