Should Perimenopausal Women Add Chia Seeds to Their Diet?

4 minute read.

Chia Seeds in Perimenopause: My Story, the Facts, and Whether They Work for You

I’ll be honest – when I hit my early 40s and started feeling foggy, moody, and just not me, I turned to every so-called “superfood” promising relief. Chia seeds quickly topped the list. Everyone on Instagram was stirring them into smoothies and puddings. I figured, if mums over 40 swear by them, they must be magic, right? Well, my experience taught me that “your body speaks in whispers” – you have to listen carefully.

Here’s the truth: chia seeds are nutrient-packed, but they’re not a cure-all. They can help with some perimenopausal concerns, yet they might flop for others. In this blog, I’ll share what I learned – the good, the bad, and the practical – so you can decide if chia seeds deserve a spot in your pantry.

"Your body speaks in whispers; it's up to you to listen and decide what it needs. What works for one may not work for all - true wellness lies in knowing yourself."

Why Chia Seeds Seem Like a Big Deal (Pros)

First, let’s talk about why chia seeds are so hyped. They do pack some powerful nutrients that align with perimenopause needs:

• Rich Plant-Based Omega-3s (ALA): Chia seeds are a top plant source of alpha-linolenic acid (ALA) – an omega-3 fat linked to brain and heart health. Omega-3s can help ease menopausal mood swings and anxietypmc.ncbi.nlm.nih.gov. In fact, a systematic review found that diets higher in omega-3s tend to ease depressive symptoms during the menopausal transitionpmc.ncbi.nlm.nih.gov. (No, chia doesn’t give DHA directly, but every bit of EPA/DHA helps.)

• Fiber for Hormone Balance & Blood Sugar: Each tablespoon of chia delivers a hefty dose of soluble and insoluble fiberpmc.ncbi.nlm.nih.gov. This fiber does two big things: it helps your gut clear out extra estrogen from your body (improving hormone balance), and it slows sugar absorption to keep blood glucose steadymcpress.mayoclinic.org. Stable blood sugar is huge in perimenopause, when we’re already battling cravings and energy dips.

• Bone-Strengthening Minerals: Chia seeds are not just fat and fiber – they pack minerals, too. You’ll get substantial calcium, magnesium, and phosphorus from chia. For perspective, 100 g of chia contains around 631 mg calcium and 449 mg magnesium. In perimenopause, when estrogen decline starts chipping away at bone density, these minerals can help support bone health.

• Heart & Brain Support via Lignans: Interestingly, chia seeds are “rich in lignans,” plant compounds with phytoestrogen propertiesmcpress.mayoclinic.orgdrfuhrman.com. Lignans act like weak estrogens and also have antioxidant effects. They’ve been studied for heart and brain benefits too. (In short: they might help with inflammation and cholesterol.)

All in all, chia seeds are a nutrient powerhouse. They give you anti-inflammatory omega-3 fat, lots of fiber, and essential vitamins/minerals – exactly the kind of support our bodies appreciate in perimenopause. For example, Mayo Clinic notes that adding seeds like chia to your diet “adds important nutrients” while fiber helps manage blood sugar. So on paper, they look like a win.

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BUT!....

Are Chia Seeds for Everyone? (Cons)

This took me by surprise as I tend to add chia seeds in my diet, particularly when making smoothies. While chia seeds have several benefits, they aren’t necessarily the perfect choice for every perimenopausal woman. Here are a few potential concerns to keep in mind. In his book The Bulletproof Diet by Dave Asprey, he explains that chia seeds aren't the "right kind" of omega-3. What he is referring to is the specific form of omega-3 fatty acids found in chia seeds compared to the form that is more bioavailable and effective for the human body.

There are three main types of omega-3 fatty acids:

1. ALA (Alpha-Linolenic Acid) – This is the type of omega-3 found in plant-based sources like chia seeds, flaxseeds, and walnuts.
2. EPA (Eicosapentaenoic Acid) – This type of omega-3 is found in marine sources like fatty fish (salmon, sardines) and fish oil.
3. DHA (Docosahexaenoic Acid) – Like EPA, DHA is also found in marine sources and is essential for brain health, heart health, and reducing inflammation.

Why Chia Seeds Aren’t the “Right” Omega-3:

Chia seeds are high in ALA, a plant-based omega-3 fatty acid. While ALA is beneficial, it isn’t as bioavailable or efficient as EPA and DHA, which are the omega-3s found in fish and algae.

Here’s why Asprey argues chia seeds aren't the best choice for omega-3s:

1. Conversion Issue: The human body has to convert ALA (from chia seeds) into EPA and DHA to use it effectively. However, the conversion rate is very low. Only about 5% of ALA is converted into EPA, and even less into DHA. This means that even though chia seeds are rich in omega-3 ALA, the body doesn’t get as much of the usable forms (EPA and DHA) compared to eating fish or fish oil.2.

2. Digestive Discomfort
   Chia seeds are high in fiber, which can be a double-edged sword. While fiber supports digestion, too much can lead to bloating, gas, or discomfort, especially if you’re not used to eating a high-fiber diet. If you have a sensitive digestive system or struggle with bloating, start with small amounts of chia seeds and see how your body responds.

3. Phytoestrogen Sensitivity
   Chia seeds contain phytoestrogens, plant compounds that can mimic estrogen in the body. For some women, especially those with estrogen dominance (a condition where estrogen levels are higher than progesterone), this could potentially worsen symptoms such as breast tenderness, bloating, or mood swings. If you’re sensitive to estrogen fluctuations, it’s important to monitor how your body reacts to chia seeds.

4. Omega-6 Fatty Acids
   While chia seeds are rich in omega-3s, they also contain omega-6 fatty acids. Too much omega-6 in the diet, especially if it’s not balanced with enough omega-3s, can contribute to inflammation. If you already struggle with inflammation-related issues, it’s important to balance your intake of chia seeds with other omega-3-rich foods, like fatty fish, to maintain a healthy ratio.

Here are some quick considerations to help decide:

• Go for it if… you want an easy, plant-based omega-3 and fiber boost. Chia can be a handy way to sneak extra nutrients into your meals when you’re juggling a busy life. If you’re feeling down or anxious (hello, perimenopause blues) and don’t eat much fish, a bit of chia won’t hurt and might help that omega-3 tallypmc.ncbi.nlm.nih.gov. The fiber will also keep your digestion humming and blood sugar steady after meals.

• Be cautious if… you know you’re sensitive to estrogen fluctuations. If you already have estrogen dominance symptoms (breast tenderness, fibroids, heavy cycles) or have been advised to limit phytoestrogens, monitor how you feel when you add chia. Try a very small amount at first and see. Also, if you have a history of digestive discomfort, take it slow with chia’s fiber – or skip it.

• Consider alternatives if… your main goal is DHA/EPA. For brain, heart, and mood support, fish oil or algae oil supplements give you DHA directly. You could still enjoy chia for fiber and some nutrients, but pair it with a dose of marine omega-3.

• Mums-on-the-go tips: Always mix chia with plenty of liquid (water, milk, smoothie) and let it gel for a few minutes. This helps you digest it better. I usually soak 1–2 tablespoons in my breakfast yogurt or smoothie. And yes, keep sipping water as you go.

How to Include Chia Seeds in Your Diet

If you decide to give chia seeds a shot, here are some easy ideas that worked for me (and let me sneak in a bit of that fiber and omega-3 without thinking):

• Chia Pudding: Mix 2 tablespoons of chia with 1/2 cup almond or coconut milk (or fruit juice), stir and refrigerate overnight. In the morning it’s a thick pudding. Top with berries, nuts or cinnamon – instant healthy dessert or breakfast.

• Smoothie Boost: Toss 1 tbsp of chia into your morning smoothie. It blends right in and adds that gel texture.

• Baked Goods: Stir chia into muffins, pancake batter, or energy bars. It amps up the nutrition of things you’re already eating.

• Sprinkle on Foods: Keep chia in the cupboard to sprinkle on yogurt, oatmeal, salads or even a bowl of soup. They add a fun little crunch and nutrients.

• Hydration Gel: Some people drink chia “gel” for hydration. Mix chia with water and a splash of lemon juice, let it sit, and sip. It’s like drinking a vitamin water!

Experiment to see what your taste buds and stomach like. Personally, chia pudding became a favorite “treat” that felt indulgent yet nourishing.

P.S. Whenever you're ready, grab my free guide to biohack perimenopause through hormone-balancing foods and start feeling better today. [Download Now]