Saffron holds the title of world’s most expensive spice, and it’s not hard to see why. Each crocus flower produces only three red stigmas, and you need about 75,000 flowers to make a single pound of saffron. That’s a lot of hand-picking.

Beyond its use in paella and Persian rice dishes, saffron has a long history in traditional medicine. People have used it as a sedative, digestive aid, and mood enhancer for centuries. But traditional use doesn’t always translate to proven benefits. So what does the research actually show?

What is saffron?

Saffron comes from Crocus sativus, a perennial plant in the iris family. The plant takes about three years to flower from seed, and it only blooms for a few weeks each autumn. Iran produces around 90% of the world’s supply, though Greece, Spain, and Kashmir also grow it commercially.

The spice gets its characteristic colour from crocin, a carotenoid pigment. Two other compounds, picrocrocin (which provides the bitter taste) and safranal (responsible for the aroma), make up saffron’s other active constituents. Researchers think these three compounds are responsible for most of saffron’s potential health effects.

Chemically, saffron contains about 63% carbohydrates, 12% protein, 10% water, and small amounts of fibre, fat, and minerals. The medicinal interest centres on those secondary metabolites rather than the macronutrients.

What does the evidence say about saffron’s benefits?

I’ll be honest: the research on saffron is genuinely interesting in places, but most studies are small. Keep that in mind as we go through these.

1. Saffron may help with depression

This is probably the strongest area of evidence for saffron supplements.

A meta-analysis of 11 randomised controlled trials involving 500 people with mild to moderate depression found that saffron performed significantly better than placebo on standard depression scales like the HAM-D and BDI 1. More surprisingly, saffron appeared roughly equivalent to SSRIs like fluoxetine and citalopram in head-to-head comparisons.

How might this work? Researchers suspect saffron affects serotonin metabolism, similar to how conventional antidepressants work. The compounds crocin and safranal may inhibit serotonin reuptake at synapses.

My take: I find these results genuinely intriguing, but the optimal dose and treatment duration remain unclear. If you’re dealing with depression, saffron isn’t a replacement for proper treatment. But it might be worth discussing with your doctor as a complementary option. If you’re exploring natural mood support, you might also want to read about St John’s Wort, which has more extensive research behind it.

2. Saffron may reduce some cardiovascular disease risk factors

A systematic review of 11 randomised trials with 622 participants looked at saffron supplementation (typically 30mg daily for 4-12 weeks) and found modest reductions in diastolic blood pressure, body weight, and waist circumference 2.

When researchers looked specifically at high-quality studies, they also found reductions in fasting blood glucose.

Reality check: These effects were statistically significant but fairly modest. Saffron isn’t going to replace lifestyle changes or medication for serious cardiovascular risk factors. But the direction of the evidence is encouraging.

3. Saffron may help with blood lipid levels

A meta-analysis of 14 randomised controlled trials (788 participants) found that saffron supplementation reduced total cholesterol and triglycerides 3.

However, saffron didn’t significantly affect LDL cholesterol or body weight in this analysis. The studies also varied quite a bit in methodology, which makes it hard to draw firm conclusions.

Worth noting: If you’re concerned about cholesterol, there are supplements with stronger evidence, like fish oil or red yeast rice. Saffron might be a reasonable addition but probably shouldn’t be your first choice.

4. Saffron may improve erectile function

A literature review of 6 randomised controlled trials found that saffron showed positive effects across all dimensions of the International Index of Erectile Function questionnaire, including erectile function, orgasmic function, overall satisfaction, and libido 4.

The catch: The evidence on sperm parameters (density, morphology, motility) was inconsistent. Some studies showed improvement, others didn’t.

The mechanism isn’t fully understood, but saffron may improve blood flow and have mild antidepressant effects, both of which could help with sexual function.

5. Saffron may help manage type 2 diabetes

An 8-week randomised trial of 54 people with type 2 diabetes found that saffron extract capsules reduced fasting blood glucose compared to placebo 5.

However, other markers like lipids, blood pressure, and HbA1c (glycated haemoglobin, a measure of long-term blood sugar control) didn’t improve significantly.

In practice: One small trial isn’t enough to recommend saffron for diabetes management. If you have type 2 diabetes and are interested in natural approaches, discuss options with your healthcare team. Conditions like diabetic bladder dysfunction require proper medical management.

6. Saffron may reduce PMS symptoms

A double-blind, placebo-controlled trial of 50 women with premenstrual syndrome found that saffron extract significantly reduced PMS symptoms over two menstrual cycles 6. The study used the Total Premenstrual Daily Symptoms questionnaire and the Hamilton Depression Rating Scale.

The effect may relate to saffron’s serotonergic activity, since serotonin plays a role in PMS symptoms.

My assessment: This was a small study, but the results align with saffron’s apparent mood effects. If you’re looking for PMS relief, you might also want to explore evening primrose oil or other approaches to premenstrual syndrome.

7. Saffron may have benefits for Alzheimer’s disease

A 16-week randomised, placebo-controlled trial of 46 people with mild to moderate Alzheimer’s disease found that saffron extract improved cognitive function scores on the ADAS-cog and CDR scales 7.

The potential mechanism involves saffron’s antioxidant properties and possible effects on acetylcholine, a neurotransmitter involved in memory. Some researchers think crocin may help reduce the formation of amyloid plaques in the brain.

A word of caution: Alzheimer’s research is full of promising preliminary results that don’t pan out in larger trials. The saffron evidence is interesting but very preliminary. For more on supplements studied for cognitive health, see our article on health foods for dementia.

8. Saffron and liver function: not much evidence

I’ll include this because some sources mention it. A systematic review of 12 randomised trials (608 participants) found no significant effect of saffron supplementation on liver enzymes like AST, ALT, or ALP 8.

The bottom line: don’t take saffron expecting liver benefits. The evidence simply isn’t there.

Side effects of saffron

At typical supplemental doses (30mg daily or less), saffron appears reasonably safe for most people. Reported side effects in clinical trials have been mild and include:

Dry mouth
Drowsiness
Dizziness
Nausea or changes in appetite
Headaches
Mild anxiety or irritability
Allergic reactions (rare)

High doses are a different story. At 200mg daily or above, saffron can cause more serious symptoms including yellowing of the skin, eyes, and mucous membranes; vomiting; bloody diarrhoea; bleeding from the nose, lips, and eyelids; and numbness. Very high doses (around 5 grams) can be toxic and potentially fatal.

A safety study found that doses of 200-400mg daily for 7 days caused a slight decrease in red blood cells and platelets, though values stayed within normal ranges 9.

Who should avoid saffron?

There are several groups who should be cautious or avoid saffron supplements entirely:

1. People with allergies to Liliaceae or Iridaceae plants. If you’ve reacted to ryegrass, olive, or Salsola species, you may also react to saffron. Symptoms could include hives, nasal congestion, or difficulty breathing.

2. Pregnant women. Saffron can cause uterine contractions and potentially lead to miscarriage, particularly at higher doses 10. This is a real risk, not theoretical. Avoid saffron supplements if you’re pregnant or trying to conceive. The small amounts used in cooking are probably fine, but supplements deliver much higher doses.

3. Breastfeeding women. There’s simply not enough safety data on saffron during breastfeeding. Best to avoid it.

4. People with bipolar disorder. Saffron may trigger manic episodes in susceptible individuals. If you have bipolar disorder, discuss any supplements with your psychiatrist before trying them.

5. People with heart conditions. Saffron may affect heart rate and contractility. If you have cardiovascular disease, talk to your cardiologist before taking saffron supplements.

6. People with low blood pressure. Saffron appears to lower blood pressure, which could worsen hypotension symptoms like dizziness and fainting.

7. People on blood thinners or with bleeding disorders. Given the effects on platelets noted at higher doses, caution is warranted if you take anticoagulants like warfarin or have conditions affecting blood clotting.

Drug interactions

Saffron may interact with:

Antidepressants: Given saffron’s effects on serotonin, combining it with SSRIs or other antidepressants could theoretically increase serotonin levels too much.
Blood pressure medications: The combination could cause blood pressure to drop too low.
Sedatives: Saffron has mild sedative effects and might enhance the effects of sleeping pills or anti-anxiety medications.
Anticoagulants: Potential additive effects on bleeding risk.

How to use saffron

If you decide to try saffron supplements, here are some practical points:

Dose: Most clinical trials used 30mg of saffron extract daily, often split into two doses. Some used up to 100mg daily. I’d suggest starting at the lower end.

Form: Standardised extracts are more reliable than whole saffron threads for therapeutic purposes. Look for products standardised to crocin or safranal content.

Duration: Studies typically ran for 6-12 weeks. There’s limited safety data on long-term use.

Quality: Given saffron’s high price, adulteration is common. Buy from reputable sources with third-party testing.

Summary

Saffron shows genuine promise for several conditions, particularly depression and possibly PMS. The research on cardiovascular risk factors and blood sugar is encouraging but needs more confirmation. For liver health, the evidence doesn’t support any benefit.

The main downsides are the high cost and limited long-term safety data. Saffron also has real risks during pregnancy and for certain other groups.

If you’re interested in trying saffron for mood support or PMS, it’s reasonable to discuss with your doctor. For other conditions, I’d want to see larger, longer studies before getting too enthusiastic. The research is interesting but not yet conclusive for most claimed benefits.

8 Benefits and Side Effects of Saffron (7 Contraindications To Be Noted)