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6 Unbelievable Chia Seeds Benefits For Hair: No One Knows!


Reviewed by Jocelyn Chen, BME
chia seeds benefits for hair
There are many benefits of chia seeds specially for hair. Photo: Thanh Thanh

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Did you know chia seeds are a superfood for hair? There are many benefits of chia seeds. Not only are they great for overall health, but they are also great for hair’s strength, resilience, and appearance. This is due to their nutrients such as amino acids, minerals, and omega-3 fatty acids.

Hair loss is not simply due to genetics. Rather, it can be caused by a variety of other factors. For example, vitamin deficiencies can cause hair loss, and certain foods can cause hair loss. To protect the health of your hair, consider adding chia seeds to your diet.

Chia Seeds For Hair Growth

Consuming chia seeds is excellent for hair in several ways!

  • Strengthen hair.
  • Promote hair growth.
  • Increase hair elasticity.
  • Add shine.
  • Reduce hair thinning and loss.
  • Reduce dry, frizzy hair.

Chia Seeds Benefits For Hair

Strengthens Hair

chia seeds benefits for hair
Chia seeds can replace some of your hair care products. Photo: Prostock-studio/Shutterstock

“Chia” means “strength” in the ancient Mayan language. Chia seeds contain protein, which can help strengthen hair, and contain a specific type of protein, keratin, which is especially good for hair health. The copper and phosphorus in chia seeds can also aid in keeping hair strong and thick.

Promotes Hair Growth

The amino acids and minerals in chia seeds, particularly zinc,[1] play a role in helping boost hair growth, as demonstrated in studies on patients with alopecia areata. Copper[2] may also play a role but requires further study. These minerals also help to reduce hair thinning. The amino acids in chia seeds work to reduce inflammation and keep the scalp healthy, which lays the foundation for healthy hair growth.

Increases Hair Elasticity

Consuming chia seeds is not the only way to use them for hair health. Chia seeds can be applied directly to the hair to help boost elasticity. First, soak the chia seeds in water to create a gelatinous consistency (the chia seeds become soft when soaked), then apply to your hair as you would a conditioner, to make the hair softer, more elastic, and stronger.

Adds Shine

If you like shiny hair, you’re in luck. Chia seeds contain a good amount of zinc, which can not only add softness to hair but shine as well. This is in part due to zinc’s ability to protect hair from harmful sun rays (as zinc oxide–an ingredient found in sunblock–does for skin) and other environmental damage.

Chia seeds can also be pressed into chia seed oil or chia seed gel. As long as there are no other added ingredients, chia seed oil and chia seed gel are safe to eat, and as well as apply to your hair for added shine.

Reduces Hair Thinning & Loss

Reduces Hair Thinning & Loss
Chia seeds contain minerals that help protect against hair thinning and loss. Photo: Studio Romantic/Shutterstock

Several of the minerals found in chia seeds play a role in protecting against hair thinning and loss. Iron, specifically, can help combat both hair loss and thinning.[3] Copper can increase blood flow to hair follicles and the scalp, which encourages more hair growth.[4] Additionally, the protein, phosphorus, and amino acids in chia seeds are crucial for hair growth and durability.

Reduces Dry, Frizzy Hair

Know how to consume chia seeds for hair growth in the shower for better elasticity, this method also helps to reduce dry and frizzy hair. Soak chia seeds and use them as a conditioner in the shower, or leave them in for longer to reduce frizz and add moisture to dry hair. You may also wish to alternate with another healthy hair oil, such as an organic coconut oil.

Chia Seeds Good For Hair Growth

What are the benefits of chia seeds for hair? There are many, thanks to their dense nutrient profile. For such tiny seeds, chia seeds have a ton of nutrients that can positively impact hair health in addition to other aspects of well-being. 100 grams of chia seeds[5] have the following nutritional components: the following:

  • 43 grams of carbohydrates.
  • 35 grams of fiber.
  • 30 grams of fat.
  • 17 grams of protein.
  • Vitamin C.
  • Vitamin E.
  • A range of B vitamins, including riboflavin, niacin, and folate.
  • A range of A vitamins, including beta carotene.
  • Minerals include zinc, copper, phosphorus, calcium, iron, magnesium, potassium, selenium, and manganese.

Benefits Of Chia Seeds For Hair Growth

Several nutrients in chia seeds boost hair growth. In particular, amino acids and minerals such as copper and zinc are beneficial. Amino acids build proteins. Some amino acids[6] are produced inside the body, whereas others need to come from the food we eat. Our hair is made of protein using amino acids as building blocks, so getting enough in your diet is essential for hair growth. Chia seeds can help attain this goal.

How To Use Chia Seeds For Hair Growth

Chia Seed Water

chia seeds benefits for hair
Chia seed water helps keep you hydrated. Photo: New Africa/Shutterstock

One of the simplest ways to add chia seeds to your diet for better hair is to make chia seed water. Simply add a teaspoon of chia seeds to a cup of filtered water, wait 15-20 minutes for the seeds to soften, then drink. This method of consuming chia seeds also helps keep you hydrated, a necessary factor when adding more fiber to your diet.

Chia Seed Pudding

Similar to chia seed water, you can make chia seed pudding with just two ingredients: chia seeds and milk. If you are lactose sensitive or intolerant, you can choose a milk you like and tolerate well, such as almond milk, rice milk, cashew milk, or soy milk.

Let the chia seeds sit in the milk for at least 15-20 minutes, and you’re left with a creamy, smooth pudding consistency. You can spruce it up by adding other seeds, sweet spices, honey or maple syrup, berries, or other fruit.

Add Chia Seeds To Smoothies

Chia seeds are relatively tasteless, so you can add them to smoothies without even noticing the difference in taste. Simply throw a spoonful into the blender along with the other ingredients. This will give you all the benefits of chia seeds, along with the other ingredients that you put into the smoothie.

Use Chia Seed Conditioner

If you don’t feel like eating your chia seeds but still want some of the hair benefits from chia seeds, try using chia seed water as a conditioner. Add chia seeds to water, wait until they become soft, and then apply it to your hair as you would with a conditioner. This will help add smoothness and shine and tame frizzy, dry hair.

Grind Chia Seeds 

Chia seeds benefits can be obtained even more so by grinding chia seeds into a fine powder. To do this, use a seed or coffee grinder. After grinding, the seeds can go rancid more quickly, so be sure to grind them just before you plan to eat them. Grinding them makes it even easier to add to smoothies, baked goods, cereals, and oatmeal, and sprinkle chia seeds on top of salads.

Grind Chia Trail Mix

The only thing better than chia seeds is chia seeds with other seeds and nuts to boost the levels of vitamins, minerals, and other nutrients. Choose your favorite nuts, such as almonds, walnuts, cashews, pecans, and pistachios, and mix them. Then, add your favorite seeds, including chia seeds, and a little dried fruit such as raisins or cranberries to the mix.

Foods That Harm Hair

Foods That Harm Hair
Alcohol is on the list of foods that negative for hair. Photo: Pormezz/Shutterstock

Sticking to a nutritious diet is the best way to help your hair stay well-nourished. Some evidence suggests that ultra-processed foods, especially refined carbohydrates,[7] can increase inflammation which can cause more hair loss in women. Gender, genetics, lifestyle (such as dying your hair), and pre-existing medical conditions may also play a role in hair loss.

Some of these foods include:

  • Simple carbohydrates/sugar/processed flour.
  • Fish with high mercury.
  • Fried foods.
  • Red meat.
  • Dairy.
  • Alcohol.

Other Hair-Friendly Foods

Foods with high nutrient content,[8] such as chia seeds, which contain protein (essential amino acids), antioxidants,[9] and omega-3 fatty acids are great for hair health. Some other foods to add to your diet for better hair include:

  • Fatty fish (Low mercury levels).
  • Nuts and seeds.
  • Vegetables, especially leafy greens.
  • Fruits, especially berries.
  • Eggs.
  • Beans.
  • Sweet potatoes.
  • Avocados.


Chia seeds’ benefits are numerous. Chia seeds have an important role to play in not just digestive and overall health, but hair health as well. Chia seeds have a unique, robust nutritional makeup that combines all three macronutrients: protein, healthy fat, and complex carbohydrates.

Additionally, chia seeds contain fiber, vitamins, minerals, and antioxidants, all of which work together to provide strength, resilience, shine, and softness to hair. Chia seeds can also prevent hair damage, and loss while promoting the growth of new hair.

Frequently Asked Questions

How many chia seeds do I need to eat to get maximum chia seeds benefits?

This will vary, especially depending on what results you’re looking for, specifically, but generally, you’ll want to have about one tablespoon of chia seeds a day. You can add them to smoothies or baked goods or make chia seed pudding. There are many ways to get enough in your diet while still having variety.

What’s the best time of day to eat chia seeds?

There’s no bad time to eat them! Enjoy them with breakfast, lunch, or dinner, or even as a snack!

How long should I leave chia seed water in my hair as a conditioner?

Please leave it in for the same amount of time you’d leave in other hair conditioners. It’s all natural, so there’s no harm in leaving it in for longer periods (an hour or more), but if you’re in a hurry, you can use it in the shower and rinse it out after a few minutes.

+ 9 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Park, H., Chul Woo Kim, Sang Seok Kim and Chun Wook Park (2009). The Therapeutic Effect and the Changed Serum Zinc Level after Zinc Supplementation in Alopecia Areata Patients Who Had a Low Serum Zinc Level. [online] 21(2), pp.142–142. doi:https://doi.org/10.5021/ad.2009.21.2.142.
  2. Min Seong Kil, Chul Woo Kim and Sang Seok Kim (2013). Analysis of Serum Zinc and Copper Concentrations in Hair Loss. [online] 25(4), pp.405–405. doi:https://doi.org/10.5021/ad.2013.25.4.405.
  3. Leonid Benjamin Trost, Bergfeld, W.F. and Calogeras, E. (2006). The diagnosis and treatment of iron deficiency and its potential relationship to hair loss. [online] 54(5), pp.824–844. doi:https://doi.org/10.1016/j.jaad.2005.11.1104.
  4. Kempson, I.M., Skinner, W. and Kirkbride, P. (2008). The Occurrence and Incorporation of Copper and Zinc in Hair and their Potential Role as Bioindicators: A… [online] ResearchGate. Available at: https://www.researchgate.net/publication/5798007_The_Occurrence_and_Incorporation_of_Copper_and_Zinc_in_Hair_and_their_Potential_Role_as_Bioindicators_A_Review.
  5. Usda.gov. (2023). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients.
  6. Lopez, M.J. and Mohiuddin, S.S. (2023). Biochemistry, Essential Amino Acids. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK557845/.
  7. Zuzanna Goluch-Koniuszy (2016). Nutrition of women with hair loss problem during the period of menopause. [online] 1, pp.56–61. doi:https://doi.org/10.5114/pm.2016.58776.
  8. Guo, E.L. and Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. [online] pp.1–10. doi:https://doi.org/10.5826/dpc.0701a01.
  9. Trüeb, R.M. (2021). Oxidative stress and its impact on skin, scalp and hair. [online] 43(S1). doi:https://doi.org/10.1111/ics.12736.


A health coach specializing in Integrative Nutrition, I approach wellness with a holistic and functional medicine perspective. As a writer, I simplify intricate topics such as nutrition, gut and hormone health, mental well-being, and spiritual health,… See More