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3. Blended into a smoothie
How: add a tablespoon of soaked chia to a smoothie with spinach, banana, yogurt and berries.
Why: layers in even more hair nutrients iron and folate from spinach, protein from yogurt, antioxidants from berries.
4. Stirred into yogurt or oats
How: mix a tablespoon of chia into a bowl of yogurt or warm oats and let it sit for a few minutes to soften.
Why: a fuss-free way to boost an everyday breakfast with protein, fibre and omega-3s.
5. Chia in warm lemon or fruit-infused water
How: soak the seeds, then add to warm (not boiling) lemon water or a fruit infusion.
Why: gentle on the stomach and a pleasant, low-effort morning habit.
How much, and how soon
One to two tablespoons a day is plenty for most people; there is no benefit in overdoing it, and large amounts can cause bloating. Drink enough water alongside them, since chia absorbs so much liquid. Above all, be patient: hair grows only about a centimetre a month, so any dietary change takes two to three months to show, and works best as a consistent habit rather than a quick fix.
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