Chia Seeds May Benefit Omega-3 Health in Postmenopausal Women

by | Jul 26, 2012 | 2012, Menopause, Nuts and Seeds, Omega - 3, Women's Health

Written by Greg Arnold, DC, CSCS. A new study with 10 postmenopausal women ranging in age from 54 to 56 years suggests that milled chia seeds may be a good source of plant-based omega-3 fats. 

In 2004 the FDA issued a qualified health claim for omega-3 fatty acids, stating: “Supporting but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.” The health claim also recommended that “consumers not exceed more than a total of 3 grams per day of EPA and DHA omega-3 fatty acids, with no more than 2 grams per day from a dietary supplement” (1).

The primary source of animal-based omega-3 fatty acids is oily fish such as salmon, lake trout, tuna and herring. Concerns over heavy metal accumulation (2) have caused an increased reluctance to consume fish and increased interest in plant sources of omega-3 fats found in flaxseed, walnuts, and algae (3). But the human body needs to convert the plant form of omega-3 (called ALA) to the animal form of omega-3 (called EPA, DHA, or DPA) before the body can use it. This makes plant-based omega-3 foods less efficient than animal-based omega-3 fats, with ALA to EPA conversion rates varying between 0.2 to 21 % (4,5) and ALA to DHA rates varying from less than 1 to 9 % (6) depending on age and gender.

Now a new study (7) suggests that milled chia seeds may be a good source of plant-based omega-3 fats. In the study, 10 postmenopausal women ranging in age from 54 to 56 years ingested 25 grams per day of milled chia seeds for 7 weeks. Six blood samples were collected before the study and after 1, 2, 3, 5, and 7 weeks to measure for the plant-based omega-3 fat ALA as well as the animal-based omega-3 fats EPA, DHA, DPA.

By the end of 7 weeks, blood levels of ALA increased by 138% (22 to 52 micrograms/milliliter, P<0.001) while EPA blood levels increased by 30% (22 to 29 micrograms/mL, P = 0.019). No significant change was seen in blood levels of either DPA or DHA (P = 0.03). The researchers went on to suggest that milled seeds are better than whole seeds as a previous study comparing milled to whole flaxseed showed milled flaxseed to produce “significantly higher” blood levels of ALA  of  plasma ALA (8).   For the researchers, “these results suggest that ALA is more easily [converted] from milled oil seeds (chia or flaxseed) than from whole seeds.”

The researchers went on to conclude that “ingestion of 25 g/day milled chia seeds for seven weeks by postmenopausal women resulted in significant increases in plasma ALA and EPA but not DPA and DHA.”

Source: Jin, Fuxia, et al. “Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women.” Plant Foods For Human Nutrition 67.2 (2012): 105-110.

© Springer Science+Business Media, Inc. 2012

Posted July 26, 2012.

Greg Arnold is a Chiropractic Physician practicing in Hauppauge, NY. You can contact Dr. Arnold directly by emailing him at PitchingDoc@msn.com or visiting his web site at www.PitchingDoc.com

References:

  1. “FDA Announces Qualified Health Claims for Omega-3 Fatty Acids” issued September 8, 2004 and accessed on the FDA website July 25, 2012.
  2. Has-Schon E.  Heavy metal concentration in fish tissues inhabiting waters of “Busko Blato” reservoir (Bosnia and Herzegovina).  Environ Monit Assess 2008;144(1-3):15-22.
  3. Whelan J, Rust C.  Innovative dietary sources of n-3 fatty acids. Annu Rev Nutr 2006; 26:75–103.
  4. Burdge GC.  Eicosapentaenoic and docosapentaenoic acids are the principal products of alphalinolenic acid metabolism in young men. Br J Nutr 2002; 88:355–363.
  5.  Burdge GC. Conversion of alpha-linolenic acid to eicosapentaenoic, docosapentaenoic and docosahexaenoic acids in young women. Br J Nutr 2003; 88:411–420.
  6. Brenna JT. Alphalinolenic acid supplementation and conversion to n-3 long-chain polyunsaturated fatty acids in humans. Prostag Leukotr Ess 2009; 80:85–91.
  7. Jin F.  Supplementation of Milled Chia Seeds Increases Plasma ALA and EPA in Postmenopausal Women.  Plant Foods Hum Nutr 2012; 67:105–110.
  8. Austria JA.  Bioavailability of alphalinolenic acid in subjects after ingestion of three different forms of flaxseed. J Am Coll Nutr 2008; 27:214–221.