Home / Ingredient Directory / Saffron

Reviewed by Yannis Lopez · Nutrition Industry Veteran

Last updated: October 30, 2026

Mood & Stress Herbal Extract

Saffron

The world's most expensive spice, studied for mood, anxiety, and sleep

Multiple randomized trials and meta-analyses

Look for standardized extracts, not spice

Important: These statements have not been evaluated by the FDA. This information is not intended to diagnose, treat, cure, or prevent any disease. Always consult your physician before starting any supplement.

Overview

Saffron is the dried stigma of the Crocus sativus flower, best known as the world's most expensive spice. It has a long history in Persian traditional medicine, including use for low mood, and its main bioactive compounds are crocins and safranal. Supplement research does not use cooking amounts: the trials used standardized stigma extracts at roughly 15–30mg per day.

Saffron has a more developed trial record for mood than most herbs. Meta-analyses report large improvements in depression and anxiety symptoms compared with placebo, and two newer trials found better self-reported sleep. The caveats are real, though: most trials are small and short, the authors of the 2013 meta-analysis called for larger trials from research teams outside Iran, and the 2019 meta-analysis found evidence of publication bias. Think of saffron as a promising, generally well-tolerated option to discuss with a clinician, not a replacement for care of depression.

What the Research Shows

Mood & Mild-to-Moderate Depression

Meta-analyses of randomized trials found saffron outperformed placebo for depressive symptoms, and in small trials its effect was similar to antidepressant comparators, including fluoxetine 20mg/day in a 40-person trial.

Anxiety Symptoms

A 2019 meta-analysis of 23 studies found a large effect on anxiety symptoms compared with placebo, with a warning about publication bias in the evidence.

Sleep Quality

Two randomized trials in adults with sleep complaints (63 and 66 participants) reported better self-reported sleep after 4 to 6 weeks. One added wrist actigraphy, which showed more time in bed.

Everyday Low Mood

In 128 adults with low mood but no depression diagnosis, 28mg/day of a standardized extract improved mood scores over 4 weeks. A 22mg/day dose did not.

Doses Studied

Standardized Extract

15–30mg

Daily. Depression trials used 30mg/day (split into two doses) for 6 weeks. Sleep trials used 15.5mg/day for 6 weeks and 28mg/day for 4 weeks. In the mood trial, 28mg worked and 22mg did not.

Timeframe

4–6 weeks

Trials measured outcomes after weeks of daily use, not after a single dose.

Pro Tips

Match the studied dose: in one trial 28mg/day improved mood while 22mg/day did not
Saffron is a frequent target of adulteration. Research has documented bulking agents such as stamens, safflower, turmeric, and gardenia, so buy from brands that publish third-party testing
In a one-week safety trial, 400mg of saffron tablets lowered standing blood pressure and slightly changed some blood measures within normal ranges. Talk to your doctor if you have low blood pressure or take blood pressure medication
If you take antidepressants, have bipolar disorder, or are pregnant, talk to your prescriber first. Saffron is not a substitute for treatment of depression

Research Snapshot

A 2019 systematic review and meta-analysis of 23 randomized trials found that saffron had a large positive effect compared with placebo for depressive symptoms (g = 0.99) and anxiety symptoms (g = 0.95). The authors also found evidence of publication bias and a lack of regional diversity in the trials, and concluded that further trials are required.

Source: Marx et al., Nutrition Reviews (2019)

How Saffron Compares

Ingredient	Best For	Key Difference
Saffron	Mood, Anxiety & Sleep	Standardized extract with several randomized trials; studies are small and short
St. John's Wort	Mild-to-Moderate Depression	Better known as an herbal antidepressant, but with well-documented drug interactions
SAMe	Depression & Joint Pain	Prescribed as a drug in Europe; carries serious safety considerations
Ashwagandha	Stress & Cortisol	Stress-focused adaptogen; root versus leaf matters when reading labels

Popular Pairings with Saffron

Evening Wind-Down

Saffron + Magnesium

Both studied for sleep, though not tested together

Calm Day Stack

Saffron + L-Theanine + Ashwagandha

A common pairing; no trial has tested these together

A Note on Combining

If you take antidepressants or other mood medication, check with your prescriber first

Saffron has been studied alongside antidepressants under supervision, not as a DIY add-on

Frequently Asked Questions

Does saffron really work for depression?

Meta-analyses of randomized trials report that saffron reduces depressive symptoms more than placebo in people with mild-to-moderate depression, and small trials found effects similar to fluoxetine. Most trials were small and short, many came from a limited set of research groups, and publication bias was detected. It may be worth discussing with your clinician, but it should not replace professional care.

Does saffron help you sleep?

Two randomized, placebo-controlled trials in adults with sleep complaints found improvements in sleep quality scores after 4 to 6 weeks of a standardized extract (about 15 to 28mg per day). The trials were small (63 and 66 participants) and mostly relied on questionnaires, so more research is needed.

How much saffron extract should I take?

The trials used 15 to 30mg per day of standardized extract for 4 to 6 weeks. In one mood trial, 28mg per day worked while 22mg per day did not, so it is worth matching the studied dose and extract type rather than guessing.

Is saffron safe, and what are the side effects?

The sleep and mood trials reported saffron was well tolerated, and the depression trials found side effects similar to placebo and fluoxetine. In a one-week trial of 400mg tablets in healthy volunteers, standing blood pressure dropped and some blood measures shifted slightly within normal ranges. People who are pregnant, have low blood pressure, or take antidepressants should talk to a clinician first.

Is the saffron in my supplement real?

Not always. Researchers have documented saffron being bulked up with materials such as stamens, safflower, turmeric, and gardenia. Choose a standardized extract from a brand that publishes third-party testing.

Sources & References

1. Marx W et al. (2019). Effect of saffron supplementation on symptoms of depression and anxiety: a systematic review and meta-analysis. Nutrition Reviews, 77(8), 557–571.

2. Hausenblas HA et al. (2013). Saffron (Crocus sativus L.) and major depressive disorder: a meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 11(6), 377–383.

3. Lopresti AL & Drummond PD (2014). Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Human Psychopharmacology, 29(6), 517–527.

4. Akhondzadeh S et al. (2005). Crocus sativus L. in the treatment of mild to moderate depression: a double-blind, randomized and placebo-controlled trial. Phytotherapy Research, 19(2), 148–151.

5. Noorbala AA et al. (2005). Hydro-alcoholic extract of Crocus sativus L. versus fluoxetine in the treatment of mild to moderate depression: a double-blind, randomized pilot trial. Journal of Ethnopharmacology, 97(2), 281–284.

6. Kell G et al. (2017). affron® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trial. Complementary Therapies in Medicine, 33, 58–64.

7. Lopresti AL et al. (2020). Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial. Journal of Clinical Sleep Medicine, 16(6), 937–947.

8. Pachikian BD et al. (2021). Effects of saffron extract on sleep quality: a randomized double-blind controlled clinical trial. Nutrients, 13(5), 1473.

9. Modaghegh MH et al. (2008). Safety evaluation of saffron (Crocus sativus) tablets in healthy volunteers. Phytomedicine, 15(12), 1032–1037.

10. Petrakis EA et al. (2015). Evaluation of saffron (Crocus sativus L.) adulteration with plant adulterants by 1H NMR metabolite fingerprinting. Food Chemistry, 173, 890–896.

All references are peer-reviewed studies indexed in PubMed.