Fish oil and chia seeds have both become incredibly popular supplements in recent years due to their wide range of health benefits But can you take fish oil and chia seeds together?
As a dietitian writing for my natural health blog I often get asked this question by readers looking to optimize their omega-3 fatty acid intake. The short answer is yes you can absolutely take fish oil and chia seeds together safely. In fact, doing so can provide a powerful nutritional one-two punch!
In this complete guide, I’ll explain the benefits of combining fish oil and chia seeds, whether there are any risks, how to take them together properly, and answer some common questions.
Why Take Fish Oil and Chia Seeds Together?
Fish oil and chia seeds are both rich sources of omega-3 fatty acids, which provide many health perks. Here are some of the top benefits of these important nutrients:
- Reduce inflammation
- Support heart health
- Improve brain function
- Alleviate joint pain
- Fight autoimmune disease
- Improve skin health
The two main omega-3s found in fish oil and chia seeds are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Fish oil tends to be higher in EPA and DHA, while chia seeds provide more ALA (alpha-linolenic acid), which can be converted into EPA and DHA in the body.
By taking fish oil and eating chia seeds, you’ll increase your intake of all three types of omega-3s for maximum benefits. The anti-inflammatory, heart-healthy, brain-boosting perks will be amplified.
Is it Safe to Combine Fish Oil and Chia Seeds?
When it comes to supplement safety, it’s always wise to err on the side of caution. While fish oil and chia seeds are generally considered very safe, there are a few things to keep in mind:
Allergies: Those with seafood allergies should avoid fish oil due to potential reactions. Chia seeds, which come from a plant, are fine for those with seafood allergies.
Medications: As with any supplement, check with your doctor about potential interactions with medications you take. Blood thinners are one type of drug that may interact.
High omega-3 doses: Consuming excessive amounts of omega-3s from supplements can cause side effects like bruising, heartburn, and blood clots. Stay within recommended daily doses.
As long as you don’t have seafood allergies, take medications that may interact, or megadose on omega-3s, taking fish oil and eating chia seeds together is perfectly safe! Moderation is key.
How to Take Fish Oil and Chia Seeds Together
If you want to add both fish oil and chia seeds to your routine, here are some tips:
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Follow dosage guidelines: Don’t exceed 3 grams combined EPA/DHA from fish oil per day, and stick to 1-2 tablespoons of chia seeds per day.
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Take at different times: Split up your fish oil and chia seed intake rather than consuming simultaneously. I suggest fish oil with breakfast and chia seeds as a snack or in a smoothie.
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Buy quality supplements: For fish oil, look for reputable brands that filtering out toxins and use sustainable seafood sources. Buy whole chia seeds rather than pre-ground.
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Store properly: Keep fish oil in the fridge to prevent oxidation. Store chia seeds in a cool, dry place away from direct light.
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Monitor for side effects: Start slowly and watch out for any GI upset, bleeding issues, blood pressure drops, or allergy symptoms.
By carefully following dosage guidelines, splitting up intake, choosing quality products, storing as directed, and monitoring side effects, you can safely take fish oil and chia seeds together.
Frequently Asked Questions
If you’re considering adding both fish oil and chia seeds to your daily regimen, you probably have some lingering questions. Here I’ll answer some of the most common FAQs:
Should you take fish oil and chia seeds at the same time? It’s best to split up your fish oil and chia seeds intake rather than consuming simultaneously since they both provide omega-3s.
What’s better: fish oil or chia seeds? They both have unique benefits, so there’s no need to choose! Fish oil provides more anti-inflammatory EPA/DHA, while chia seeds offer fiber and micronutrients.
Can you take too much fish oil and chia seeds? Yes, it’s possible to overdo it on omega-3s. Stay within recommended daily amounts and watch out for side effects. More is not necessarily better.
Should you take fish oil and chia seeds everyday? You can safely take standard doses of fish oil and eat chia seeds daily as part of a healthy diet and lifestyle. Just don’t overdo it!
Can you take fish oil and chia seeds on empty stomach? It’s best to take fish oil with food to minimize stomach upset. Chia seeds should be taken with ample liquid to avoid choking hazard.
The Takeaway
Incorporating both fish oil and chia seeds into your routine is a smart move thanks to the plethora of health benefits provided by their omega-3 fatty acids. By carefully following dosage guidelines, opting for high-quality products, splitting up intake, storing properly, and monitoring for side effects, you can safely take fish oil and chia seeds together.
This dynamic duo will provide anti-inflammatory effects, optimize brain, heart, skin and joint health, while also delivering key micronutrients. Just be sure not to overdo it! Moderation and customization based on your health needs is ideal when harnessing the perks of fish oil and chia seeds.
How Much Chia Seeds Can You Eat in a Day?
Because chia seeds can lead to some issues, its best to start small. At first, try just a 1-tablespoon serving. Make sure to prepare them in a way that will allow them to expand before you eat them. Â.
From there, you can gradually add more chia seeds to your diet. But if you feel that they lead to digestive issues, it might be smart to cut back.
Things to Look Out For
Although chia seeds offer a variety of health benefits, eating too many may lead to complications:
Digestive issues. Because of their high fiber content, eating too many chia seeds may cause constipation, diarrhea, bloating, and gas. Chia seeds may also cause flare-ups with inflammatory bowel conditions such as Crohnâs disease.
Choking hazard. Dry chia seeds absorb water, which causes them to swell up and become gooey. Dry chia seeds can get stuck in your throat, which poses a choking hazard. To avoid this risk, soak the seeds 5 to 10 minutes before use.
Interactions with medication. Chia seeds help reduce blood sugar and high blood pressure. If you already have diabetes or high blood pressure, eating too many chia seeds can make your blood sugar and blood pressure drop very low, which could cause other health problems.
Allergies. Although rare, chia seed allergies do happen in some people. Symptoms to watch out for include vomiting, diarrhea, and itching of the tongue or lips. Some people with severe allergies can have anaphylaxis, which is a very bad allergic reaction that can kill you if you don’t treat it right away.