Chia seed oil

Tier 2 — promising · Omega-3 · ALA · Plant-based

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.

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