Chia Seeds And Joint Pain

Do you suffer from joint pain and would like to feel some relief? Maybe Chia seeds can help! 

There are many health benefits from chia seeds, such as their healthy fats, or anti-inflammatory agents. Chia seeds can relieve and lower joint pain. 

If you want to understand the health benefits of chia seeds and how they might reduce joint pain, read this article. It will give you an overview of chia seeds and different types of joint pain, and explain how chia seeds might reduce joint pain. 

Understanding chia seeds and joint pain

What are chia seeds?

Chia seeds are small, black seeds that are oftentimes consumed with or in muesli.They have many health benefits because of their different components: 

Fibres are carbohydrates. Other carbohydrates are broken down in our body through digestion. Fibres on the other hand cannot be broken down. In this way, they help regulate the feeling of fullness after eating. It is also involved in regulating how much sugar the body uses, by regulating blood sugar levels1 

Proteins are important for many different things in the body, such as muscle growth and maintenance, as well as other vital bodily functions, such as transporting and signalling things in and throughout the body2 

Omega-3 fatty acids are referred to as healthy fats. They play an important role in heart health, foetal development, and other bodily functions. It is thought to prevent Alzheimer’s disease as well. Omega-3 fatty acids can also be found in fish oil and flax seeds3 

Zinc is important for different things in the body. Our body does not need high amounts of zinc, but it is vital to have enough. It is vital for building proteins, cell growth, DNA formation , and it supports the immune system4 

Calcium is needed for bone formation and maintenance and is an important player in neurotransmission by being one of the major molecules e.g., in muscle contraction, as well as blood clotting

Phosphorus also plays an important role in different bodily functions. It is involved in teeth and bone health, as well as the formation of DNA and RNA. Moreover, it is a building block of cell membranes, and in this way vital for cell growth and maintenance. On top of that, it is a building block of ATP, which is the molecule the body uses as energy5 

Antioxidants are substances that fight free radicals. Free radicals are produced when the body digests and breaks down food. By breaking down free radicals, antioxidants play a role in heart health, down-regulating inflammation and cancer6 

So, chia seeds can be consumed in many forms such as mueslis or pudding, with many different health benefits. 

What is joint pain?

Joint pain is a sensation of discomfort in the joints area. You might feel joint pain in your knee, hips, shoulder, hands, feet, neck or elbow. It is rather common to feel joint pain throughout the span of your life, with an increased likelihood in increasing age. Joint pain can be caused by different things:7 

Sprains: Your joint pain might be caused by an injury, such as twisting your foot. The pain from spraining your foot is referred to as acute pain,  and should subside after some days or weeks7  

Bursitis: Joint pain can also occur when the fluid that is in your joints becomes inflamed8 

Arthritis: This describes the inflammation of joints. Usually, this occurs with increasing age. There are different types of arthritis:

  • Rheumatoid arthritis: a long-term autoimmune disease which leads to stiffness and aching joints9 
  • Osteoarthritis: characterised  by stiffness and pain in your joints. It often occurs with swelling and an aching sensation. It is caused by the breakdown of cartilage in your joints, which leads to your bones rubbing on each other10 

There are more possible causes for joint pain, such as joint infections. For further information refer to Joint pain information on the NHS

If you experience joint pain, different things can help. Taking a warm bath, or cooling your joints might relieve some pain. Medication, such as painkillers, can help relieve pain for some time as well. Chia seeds can also help reduce joint pain. 

What is the relationship between chia seeds and joint pain?

Oftentimes, joint pain is caused by an inflammation of the joint, or arthritis. Chia seeds are anti-inflammatory  agents, and can in that way reduce joint pain. They contain antioxidants which can help reduce inflammation, including arthritis.5 


Chia seeds contain many nutrients that are beneficial for our health, such as fibre, proteins, omega-3 fatty acids, zinc, calcium, phosphorus, and antioxidants. Joint pain can be due to different conditions, such as arthritis, bursitis, or a sprain. Because chia seeds contain many anti-inflammatory substances, such as antioxidants, they can help reduce joint pain.


  1. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Fiber [Internet]. The Nutrition Source. 2012 [cited 2022 Dec 16]. Available from:
  2. Scientific opinion on dietary reference values for protein. EFSA Journal [Internet]. [cited 2022 Dec 16];(2012;10(2):2557). Available from:
  3. Advances in Nutrition, Volume 3, Issue 1, January 2012, Pages 1–7, Omega-3 Fatty Acids EPA and DHA: Health Benefits Throughout Life. available from
  4. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Zinc [Internet]. The Nutrition Source. 2019 [cited 2022 Dec 16]. Available from:
  5. Office of dietary supplements - phosphorus [Internet]. [cited 2022 Dec 16]. Available from:
  6. Mohamed DA, Mohamed RS, Fouda K. Anti-inflammatory potential of chia seeds oil and mucilage against adjuvant-induced arthritis in obese and non-obese rats. J Basic Clin Physiol Pharmacol. 2020 Mar 5;31(4):/j/jbcpp.2020.31.issue-4/jbcpp-2019-0236/jbcpp-2019-0236.xml.
  7. Joint pain [Internet]. 2017 [cited 2022 Dec 16]. Available from:
  8. Bursitis [Internet]. 2017 [cited 2022 Dec 16]. Available from:
  9. Rheumatoid arthritis [Internet]. 2018 [cited 2022 Dec 16]. Available from:
  10. Osteoarthritis [Internet]. 2017 [cited 2022 Dec 16]. Available from:
This content is purely informational and isn’t medical guidance. It shouldn’t replace professional medical counsel. Always consult your physician regarding treatment risks and benefits. See our editorial standards for more details.

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Magdalena Pfaff

Bachelor’s in liberal arts and Sciences – Neuroscience, University College Maastricht

Pursuing a Bachelor in the field of neuroscience with special interest in the connection of body and mind from a biological perspective. She is a motivated and ambitious student who has experience in working in the laboratory, as well as in a therapeutic environment. By combining mental and physical health, she wants to do research and work with patients.

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