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Could those tiny chia seeds in your smoothie be secretly helping or hurting your migraines?
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In this episode, we dig into the hidden links between chia seeds and migraine relief, or
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Migraine Heroes is a podcast for chronic migraine sufferers who've seen countless doctors with
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Learn how to reduce your migraine attacks without endless medications or constant sacrifices.
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Hello, I'm Diane Ducarme, I've helped over 500 people break free from migraine, even
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after suffering for up to 60 years.
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My mission in life?
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To bring this relief to a million people, using a unique blend of Eastern medicine and
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In this episode, you will learn exactly how chia seeds affect inflammation, vascular health,
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and migraine physiology.
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The risks and cautions around chia seeds, when they might act as a migraine trigger.
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And practical guidelines for how to consume chia seeds safely, for whom they are a trigger,
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and for whom they are a support.
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And so stay with me until the end, I'll cut to the chase and tell you who this is
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good for, and who this is not good for, and most importantly, how to have chia seeds for
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maximum efficacy, which is where a lot of people get it wrong.
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Chia seeds come from the plant Salvia hispanica, they've become a superfood, largely because
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of their high content of fiber, omega-3 fatty acids, specifically alpha-linolenic acids,
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antioxidants, and minerals like magnesium, calcium, and iron.
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And so let's explore how chia seeds might influence migraine physiology, for better or worse.
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Number one, they can act as an anti-inflammatory, oxidative stress modulator.
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Migraines are known to be linked to neurogenic inflammation, oxidative stress, and vascular instability.
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And chia seeds have been shown to reduce inflammatory biomarkers, such as C-reactive
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protein, CRP, interleukin-6, IL-6, and TNF-alpha, in various supplementation studies.
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They also have antioxidant compounds, like polyphenols or flavonoids, that can help scavenge
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And this suggests that chia seeds could reduce one of the internal drivers of migraine, from
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a Western science perspective.
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Number two, they act on the vascular system and on blood pressure.
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Chia consumption is linked to modest reductions in blood pressure in hypersensitive individuals.
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Because migraines often involve changes in vascular tone, dilation, or constriction of
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cerebral vessels, anything that stabilizes systemic vascular function could theoretically help.
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However, lowering blood pressure too much in someone already vulnerable could also provoke
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headache in a susceptible individual.
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So here we have a more nuanced, sort of, it all depends on you, situation.
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Number three, it provides magnesium and mineral support.
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So chia seeds are a decent source of magnesium, among other minerals, which is one of the
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commonly studied nutrient in migraine prophylaxis.
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Magnesium helps with neuronal excitability, platelet aggregation, and vascular tone, all
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relevant to migraine.
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So chia seeds could be contributing to filling micronutrient gaps.
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Number four, they contribute to gut health, glycemic control, and secondary effects.
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So the fiber in chia seeds supports gut microbiome health, regulates bowel function, and stabilizes
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Because gut brain axis, metabolic stability, and avoiding blood sugar spikes are known
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to influence migraine susceptibility, improving these could help indirectly.
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So, very promising.
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However, case reports and community forums even report people developing headaches or
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migraine flares after consuming chia seeds.
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And here I'm going to quote a woman on Reddit.
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And she says, I experience worse or more frequent migraines when I eat chia seeds.
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I was putting them in a daily smoothie and having daily migraines.
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I stopped using the chia seeds and I stopped having migraines.
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It's the only ingredient I changed, she precises.
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I'm not really sure why they would be a cause, but I cannot consume them.
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And someone said, ah, same for me.
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Another person says, every time I drink them, I get this annoying headache.
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So the relationship is like context dependent.
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Chia could help with some people, while in a subset, it may trigger or worsen.
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And you're absolutely right.
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And so we're going to turn east to find a bit more clarity, because in the West,
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there is no body of evidence to support what these people beautifully say on Reddit.
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So let's shift to a traditional Chinese medicine style lens and see how chia seeds might fit
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or conflict with that very positive worldview,
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while explaining when some people might feel another way.
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In traditional Chinese medicine, chia seeds are viewed as a yin nourishing food.
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Moistening, cooling and replenishing the body's vital fluids.
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So their slippery, gel-like nature mirrors the quality of yin itself.
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It's fluid, it's quiet and it's restorative.
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And so when yin is deficient, when there's dryness in the skin,
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when there's dryness in the brain, when there is dizziness, when there's heat in the body,
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insomnia, anxiety or inner agitation, restlessness, chia seeds can be a beautiful ally.
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They're going to help replenish what is parched, cool what has overheated
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and calm the body's internal fire.
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But the same cooling and moistening property can become problematic when
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dampness is already present.
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If your digestion is weak, or if you're oftentimes bloated, heavy, foggy, sluggish,
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chia's gel acts like pouring more water into an already soggy sponge.
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The spleen, responsible for transforming and transporting fluids,
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can become then overburdened, turning chia yin's gift into a source of stagnation.
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This is the subtle art of balance in traditional Chinese medicine.
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The same food that nourishes one person can cloud another.
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Chia, like rain, can either replenish a dry garden or flood it, depending on the soils beneath.
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Much more important is how you consume chia seeds.
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I studied at Harvard Business School, so I will apologize for my own alma mater.
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I really liked my studying there.
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But in some websites, you will find the following recommendation.
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Word for word, I get this one from Harvard Health.
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How to incorporate chia seeds into your diet?
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It's very easy to incorporate chia seeds in your diet.
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You can simply sprinkle a tablespoon or two on your food, such as yogurt, cereals or salads.
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You can add chia seeds to your smoothies or soup,
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or mix them into a pancake batter or another breakfast food.
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And so with this, we're getting an indication from a really good source of information,
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which is Harvard Health.
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Honestly, very respected.
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And here, we're told we can just sprinkle it.
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And so again, don't get me wrong, I have a huge respect for this institution.
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I still think the West can sometimes get it wrong,
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because it looks at an effect in isolation, without full appreciation of what's going on.
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And you cannot do that.
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Sprinkling chia on your dish and on your meal would be completely off.
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Because the chia seeds would soak in your digestive tract, which is very taxing.
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Not if you do it once, but over time, if you do it multiple times.
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And it's not going to give you yin, and it's not going to add dampness.
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It's going to create another problem.
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It's going to remove yin, and it's going to create dryness.
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And that's polar opposite to what we want.
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So again, it's the same food, just prepared in a different way.
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So with chia seeds, like with most foods, not only does it need to suit you,
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it also needs to be well prepared.
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If you take that into a smoothie, please listen to our podcast on smoothies, as
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those themselves can be triggering.
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Please soak them. Soak them before adding them to the mix.
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And that's always true.
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Now, let me cut to the chase.
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Chia seeds are good for you if you feel dizzy often, or if you feel dizzy all the time,
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if you have vertigo, if you have what is called Meniere's disease,
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if your bowel movements are dry, if you are in perimenopause.
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Chia seeds are not good for you if you feel foggy, if you feel cold all the time,
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if you have runny bowel movement, runny stool,
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if you feel bloated, if you feel slightly overweight.
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And remember, every small step you take moves you closer to freedom.
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You are powerful, you are resilient, and you are no longer alone.
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Keep rising, Migraine Hero.
