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7 Science-backed Benefits of Chia Seeds for Fertility

benefits of chia seeds for fertility

The benefits of chia seeds for fertility can be attributed to their sperm-boosting and hormone-balancing potentials. They are rich in Omega-3 fatty acids, iron minerals, and antioxidants that help in creating a favorable environment for pregnancy to occur.

One sweetest thing about chia seeds is that they provide fertility-boosting nutrients and also help our body absorb them. Studies say they can help you overcome metabolic disorders [1]— a condition that alters the absorption of nutrients in the body.

Today’s article unveils 7 science-backed benefits of chia seeds for fertility, their fertility-boosting nutrients, and how to use them.

Are Chia Seeds Good for Conceiving?

Yes, chia seeds have compounds that improve sperm health, as well as essential fats, crucial for regulating hormones, these could create a conducive environment for pregnancy.

How to use chia seed when trying to get pregnant

Chia seeds can be used for seed cycling when trying to get pregnant, you can combine them with flax seeds, sesame, pumpkin, and sunflower seeds and use them for seed cycling, this method may boost your chance of getting pregnant.

Chia seeds are loaded with B complex vitamins that when used for seed cycling can support fertility for instance:

  • Vitamin B1 (thiamine) is crucial for energy production, needed for healthy egg development.
  • Vitamin B2 (riboflavin) supports red blood cell formation, ensuring proper oxygen delivery to reproductive organs.
  • Vitamin B3 (niacin) plays a role in hormone regulation and cell metabolism, vital for egg production

While there’s no specific magic bullet for boosting conception, chia seeds do offer a valuable nutritional package that may potentially improve the chance of getting pregnant. However, it’s not a guarantee that eating chia seeds will make you pregnant, but their rich nutrient profile offers several benefits that can indirectly support fertility.

Chia seed and sperm

Is chia seeds good for sperm quality? Yes, Chia contains antioxidants and good fatty acids which have been shown to improve sperm quality [2].

Also, according to Dr Ankush Raut, Senior Fertility Consultant at Apollo Fertility in Borivali: Men and women looking for a way to boost fertility should start by embracing antioxidant and omega-3-rich diets, such as fish (salmon, sardines, and mackerel), and also seeds like flaxseeds, chia seeds, and walnuts.

Studies say eating these foods regularly not only boost sperm and egg quality but also increase their production [3].

READ MORE: Top 4 seeds for female fertility: How to use them for seed cycling

What are Chia Seeds?

These tiny nutritional powerhouses, native to Central America, are packed with a surprising punch. Belonging to the mint family, chia seeds are edible, boasting an appealing nutty flavor and a satisfyingly crunchy texture.

Major Nutrients in Chia seeds

According to USDA, 100g of chia seeds provide the following essential nutrients:

  • Carbs 28.88 g
  • Fiber 27.3 g
  • Calcium 255 mg
  • Iron 5.73 mg
  • Magnesium 392 mg
  • Potassium 813 mg
  • Zinc 4.34 mg
  • Selenium 25.4
  • Thiamin 1.644 mg
  • Riboflavin 0.161 mg
  • Niacin 3.08 mg
  • Vitamin B-6 0.473 mg
  • Folate 87 µg
  • Choline 78.7 mg
  • Monounsaturated Fatty Acids 7.527 g
  • Polyunsaturated Fatty Acids 28.73 g

Fertility Boosting Compounds in Chia seeds:

Salvia Hispanica L. seeds, better known as chia seeds, offer loads of nutrients that may offer a helping hand when trying to conceive. According to data from science-based reviews [4, 5, 6], here are major compounds in chia seeds with fertility-enhancing potential:

  • Omega-3s (ALA)
  • Myricetin
  • Quercetin
  • Kaempferol
  • Caffeic acid
  • Rosmarinic acid
  • Chlorogenic acid

7 Science-backed Benefits of Chia Seeds for Fertility

1. Help fight inflammation

The omega-3-rich Chia seeds may help lower inflammation. Yes, omega-3s are called good fat, unlike inflammatory omega-6s, omega-3s like ALA have anti-inflammatory properties [7, 8, 9]. This can be crucial for reducing inflammation in the reproductive system, which can hinder conception.

2. Improves sperm quality

While zinc, magnesium, and iron in chia seeds boost sperm production, other vital minerals like selenium and chilone [10, 11] in chia seeds contribute to proper sperm morphology and motility, ensuring effective fertilization.

3. Boost Egg quality

Chia seeds are rich in antioxidants, omega 3 fatty acids, and selenium mineral which study suggests may boost female egg quality, making them more viable for fertilization.

While antioxidants keep the eggs safe from oxidative stress, omega-3s may improve egg quality by influencing the cell membrane composition, creating a more receptive environment for fertilization.

Also, according to science-based reviews, minerals like selenium found in chia seeds can boost egg quality [12].

4. Combat oxidative stress

Chia seeds are rich in antioxidant compounds with free radicals scavenging potentials. The activities of these antioxidants such as myricetin, quercetin, kaempferol, caffeic acid, rosmarinic acid, and chlorogenic acid can help prevent oxidative stress from damaging the eggs and sperm, potentially improving their viability and chances of successful fertilization [13, 14].

5. Help Balance Hormones

Chia seeds and rich in Omega-3s fatty acids which can help prevent hormonal fluctuations and restore balance in estrogen and progesterone which are key players in regulating ovulation and creating a receptive uterine lining [15, 16].

Also, flavonoids like quercetin found in chia seeds may help regulate menstrual cycles and potentially balance hormones involved in ovulation [17, 18], creating a more fertile environment.

6. Uterine Lining Support

The omega-3s and antioxidants in chia seeds may contribute to a thicker, more receptive uterine lining, ideal for embryo implantation. According to research, omega-3s may help improve uterine function and protect against endometrial cancer [19].

7. Reduces risk of ovulatory infertility

Chia seeds are a good source of choline [20] and iron which are mineral that supports ovarian function have been shown to lower the risk of ovulatory infertility [21].

Even during pregnancy, these mineral extend their help to women on their journey to motherhood. For instance, choline has been shown to improve pregnancy outcomes and protect against certain neural disorders [22].

How to Use Chia Seeds for Fertility:

  • Incorporate them into your diet: Sprinkle them on cereal, yogurt, smoothies, or salads.
  • Make chia pudding: Soak them in liquid like almond milk or coconut water for a fiber-rich, nutrient-dense pudding.
  • Bake with them: Add them to bread, muffins, or pancakes for a boost of nutrition and texture.
  • Grind them: Grinding chia seeds increases their bioavailability and allows for easier digestion.


  • Moderate consumption is key; exceeding 2 tablespoons per day might cause digestive discomfort.
  • Soak chia seeds before consumption to avoid potential digestive issues.
  • Consider other lifestyle factors like stress management, regular exercise, and adequate sleep for optimal fertility health.

REMEMBER: While chia seeds offer valuable nutrients, they should be seen as part of a balanced diet for overall health and fertility. Consult your doctor or a registered dietitian for personalized advice on incorporating chia seeds and other fertility-supporting foods into your diet.

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