Key takeaways
- 15 mg twice daily (30 mg/day) reduced PMS symptom scores vs placebo.
- Results appeared over two menstrual cycles.
- Saffron helped with mood symptoms (irritability, low mood) as well as overall symptom totals.
- Avoid high-dose saffron if you are pregnant or trying to conceive.
What the PMS Research Shows
In a double-blind trial, 50 women aged 20–45 with regular cycles and PMS took either 15 mg of saffron twice daily or a placebo for two menstrual cycles (Agha-Hosseini 2008). The saffron group showed significantly greater reductions in total PMS symptom scores and in depression scores. Around three-quarters of the saffron group had at least a 50% reduction in symptoms, compared with very few in the placebo group.
A later review of herbal treatments for PMS listed saffron among the herbs with promising evidence, while calling for larger trials.
Which Symptoms Improved?
- Irritability and mood swings
- Low mood and tearfulness
- Overall total symptom scores, which included physical symptoms
How to Take Saffron for PMS
- Dose: 15 mg twice daily (morning and evening) with food.
- Duration: the trial gave saffron continuously through two full cycles, not just the week before your period.
- Track symptoms: record mood and symptoms daily across cycles. Our mood tracker works well for this.
- Pause if pregnant: stop saffron supplements if you become pregnant, and tell your doctor.
15 mg tablets match the twice-daily PMS trial protocol exactly.
PMS vs PMDD
Premenstrual dysphoric disorder (PMDD) is a severe form of PMS with intense mood symptoms that disrupt daily life. If your symptoms include severe depression, anxiety, rage or thoughts of self-harm in the days before your period, please see a doctor. Effective treatments exist, and saffron has not been tested specifically for PMDD.
Best Saffron Supplements for PMS
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Pink Stork Saffron Extract for Women
- DoseSee label
- FormCapsule
- ExtractSaffron extract
Made by a women's-health brand and marketed for monthly mood balance, which lines up with the saffron PMS studies.
Pros
- Women-focused brand
- Simple, single-purpose formula
Cons
- Only 30 capsules
- Standardization not stated in the title
Source Naturals Serene Science Saffron Extract 15 mg
- Dose15 mg
- FormTablet
- ExtractSaffron extract, 15 mg per tablet
At 15 mg per tablet, this lets you follow the classic "15 mg twice a day" protocol from the early depression and PMS trials, or start at 15 mg to judge your tolerance.
Pros
- 15 mg tablets copy the twice-daily trial protocol
- Easy to start low and step up
- Very low price per bottle
Cons
- 30 tablets is only 15 days at 30 mg/day
- Tablet, not capsule
Frequently Asked Questions
How much saffron should I take for PMS?
The PMS trial used 15 mg of saffron twice daily (30 mg/day) throughout the menstrual cycle.
When should I start taking saffron for PMS?
In the trial, women took saffron every day across two complete cycles. Starting at the beginning of a cycle and taking it daily is the closest match.
Can saffron help with period cramps?
One small trial of a herbal combination that included saffron reported less period pain, but there is no strong evidence for saffron alone and cramps.
Is saffron safe with birth control?
No interaction between saffron and hormonal contraception is known. Confirm with your pharmacist if you take other medicines.
Research & Sources
- 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.
- Hausenblas HA, et al. Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis. J Integr Med. 2013;11(6):377-383.