Summary
- The strongest evidence is for mild-to-moderate low mood, backed by several meta-analyses.
- Moderate evidence supports stress and anxiety, sleep quality and early macular degeneration.
- Promising but limited evidence exists for PMS, sexual function, appetite and memory.
- Most benefits were seen at 20–30 mg of extract a day over 4–12 weeks.
How Does Saffron Work?
Saffron's main active compounds are crocin, crocetin, safranal and picrocrocin. Lab and animal research suggests they act in several ways:
- Neurotransmitters: crocin and safranal appear to influence serotonin, dopamine and norepinephrine signalling, which could explain the mood effects.
- Antioxidant and anti-inflammatory activity: crocin is a potent antioxidant, which may protect retinal cells and neurons.
- Stress hormones: some trials found changes in cortisol, which may matter for stress and sleep.
- Retinal blood flow: crocetin may help regulate how retinal cells respond to light and oxidative stress.
The human trials are what count, though, so below each benefit is rated by the quality of the clinical evidence.
1. Saffron for Mood and Mild Depression
This is saffron's best-researched use. Meta-analyses pooling randomized controlled trials have found that saffron improves depressive symptoms compared with placebo. Several head-to-head trials found 30 mg/day roughly as effective as fluoxetine or imipramine for mild to moderate depression over 6–8 weeks (Hausenblas 2013; Toth 2019; Marx 2019). In healthy adults with low mood, 28 mg/day of affron® improved mood scores in 4 weeks (Kell 2017).
Important: Most of these trials were small and short, and many were run in Iran by a small number of research groups. Saffron is not a replacement for treatment of moderate or severe depression. If you are struggling, please speak to a doctor.
Full guide: Saffron for depression and mood →
2. Saffron for Stress and Anxiety
The 2019 meta-analysis by Marx and colleagues found saffron also reduced anxiety symptoms. A trial in adolescents with mild-to-moderate anxiety or low mood found 28 mg/day of affron® improved symptoms as reported by the teenagers themselves (Lopresti 2018). The evidence is thinner than for mood, but the signal is consistent.
3. Saffron for Sleep Quality
In a 28-day trial of adults with self-reported poor sleep, affron® taken at 14 mg twice daily improved sleep quality scores and mood on waking compared with placebo (Lopresti 2020). Saffron isn't a sedative, so don't expect it to knock you out like a sleeping pill. It may help sleep feel more restorative, especially when stress is part of the problem.
Full guide: Saffron for sleep →
4. Saffron for Eye Health (Macular Degeneration)
Small Italian trials gave 20 mg/day of saffron to people with early age-related macular degeneration (AMD) and found improved retinal flicker sensitivity, a measure of how well the retina responds to light (Falsini 2010; Piccardi 2012). An Australian crossover trial found a modest benefit in mild/moderate AMD, including in people already taking AREDS-type supplements (Broadhead 2019).
Full guide: Saffron for eye health →
5. Saffron for PMS
A double-blind trial in women with PMS found 15 mg of saffron twice daily over two menstrual cycles reduced total PMS symptoms and depressive symptoms compared with placebo (Agha-Hosseini 2008).
6. Saffron for Libido and Sexual Function
Two trials looked at sexual side effects from SSRI antidepressants. In men taking fluoxetine, 15 mg of saffron twice daily improved erectile function scores (Modabbernia 2012). In women, the same dose improved arousal, lubrication and pain scores (Kashani 2013). These are small studies, and evidence for libido in people not on SSRIs is limited.
7. Saffron for Appetite and Snacking
Mildly overweight women who took Satiereal® (176.5 mg/day) for 8 weeks snacked less often and lost slightly more weight than the placebo group (Gout 2010). The difference was modest. Saffron can help with between-meal cravings, but it is not a fat burner.
Full guide: Saffron for weight loss →
Memory and Cognition (Early Research)
A 16-week trial in people with mild-to-moderate Alzheimer's disease found saffron 30 mg/day improved cognitive scores compared with placebo (Akhondzadeh 2010). It is a single small study. Saffron should not be used in place of prescribed dementia care, and evidence for memory in healthy people is very limited.
Most of these benefits were studied at about 30 mg a day, which is exactly what this capsule provides.
Frequently Asked Questions
What is saffron supplement good for?
The best evidence is for mild-to-moderate low mood. There is moderate evidence for stress and anxiety, sleep quality and early macular degeneration, and smaller studies on PMS, sexual function and appetite.
Is it OK to take saffron every day?
Yes. Trials have used daily saffron for 6 weeks to 6 months at 20–30 mg a day without serious side effects. Long-term data beyond a year is limited, so take periodic breaks and check in with your doctor.
Does saffron increase serotonin?
Lab research suggests saffron compounds may slow serotonin reuptake and influence other neurotransmitters. This is a proposed mechanism, not something confirmed in human brain studies.
Can saffron help with anxiety?
A 2019 meta-analysis found saffron reduced anxiety symptoms compared with placebo. The evidence is moderate and based on relatively small trials.
Research & Sources
- Hausenblas HA, et al. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. J Integr Med. 2013;11(6):377-383.
- Toth B, et al. The efficacy of saffron in the treatment of mild to moderate depression: a meta-analysis. Planta Med. 2019;85(1):24-31.
- Marx W, et al. Effect of saffron supplementation on symptoms of depression and anxiety: a systematic review and meta-analysis. Nutr Rev. 2019;77(8):557-571.
- Kell G, et al. affron® a novel saffron extract improves mood in healthy adults over 4 weeks. Complement Ther Med. 2017;33:58-64.
- Lopresti AL, et al. Affron®, a standardised extract from saffron for the treatment of youth anxiety and depressive symptoms. J Affect Disord. 2018;232:349-357.
- Lopresti AL, et al. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial. J Clin Sleep Med. 2020;16(6):937-947.
- Falsini B, et al. Influence of saffron supplementation on retinal flicker sensitivity in early age-related macular degeneration. Invest Ophthalmol Vis Sci. 2010;51(12):6118-6124.
- Piccardi M, et al. A longitudinal follow-up study of saffron supplementation in early age-related macular degeneration. Evid Based Complement Alternat Med. 2012;2012:429124.
- Broadhead GK, et al. Saffron therapy for the treatment of mild/moderate age-related macular degeneration: a randomised clinical trial. Graefes Arch Clin Exp Ophthalmol. 2019;257(1):31-40.
- Agha-Hosseini M, et al. Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial. BJOG. 2008;115(4):515-519.
- Modabbernia A, et al. Effect of saffron on fluoxetine-induced sexual impairment in men. Psychopharmacology. 2012;223(4):381-388.
- Kashani L, et al. Saffron for treatment of fluoxetine-induced sexual dysfunction in women. Hum Psychopharmacol. 2013;28(1):54-60.
- Gout B, et al. Satiereal, a Crocus sativus L extract, reduces snacking and increases satiety in a randomized placebo-controlled study of mildly overweight, healthy women. Nutr Res. 2010;30(5):305-313.
- Akhondzadeh S, et al. Saffron in the treatment of patients with mild to moderate Alzheimer's disease: a 16-week, randomized and placebo-controlled trial. J Clin Pharm Ther. 2010;35(5):581-588.