Key takeaways:
Saffron has become a popular supplement because it may improve mood. Of all its potential benefits, this is the one most supported by research.
There’s also evidence that saffron may improve sleep and premenstrual symptoms. But these benefits haven’t been studied as much.
For most healthy adults, saffron supplements are safe when taken in recommended dosages. But it can interact with certain medicines and isn’t recommended during pregnancy.
You might know saffron as the golden yellow spice used in dishes like risotto or paella. But in recent years, saffron supplements have become popular for things like supporting mood, sleep, and general well-being.
But just because a supplement is popular doesn’t mean it works. Some of saffron’s health claims are backed by research. Others have less evidence behind them. This article looks into what studies have found so far and what we still don’t know.
What is a saffron supplement good for?
Below we review seven potential saffron benefits that have been researched.
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1. Mood
The majority of research on saffron supplements looks at their benefits for depression and mood.
One large review of 23 randomized controlled trials included almost 2,000 adults with depression. Researchers found that 30 mg of saffron a day improved anxiety and depression symptoms. And studies that compared saffron to antidepressant medications found that saffron worked almost as well.
Another study of about 200 adults found that 28 mg of saffron a day for 3 months improved anxiety and stress. A smaller study of 51 healthy adults who took saffron reported feeling improved mood. But there was no noticeable effect on depression, anxiety, or fatigue as measured by a questionnaire.
2. Sleep
In one review paper of five studies, 4 of the 5 studies found that daily saffron supplements benefited sleep. This includes helping people:
Fall asleep more easily
Improve sleep quality
Wake up feeling more refreshed
In the largest trial from the review, 120 adults who had trouble sleeping saw an improvement after 4 weeks of taking either 14 mg or 28 mg of saffron daily. There was no difference in effect of these two dosages.
3. Premenstrual syndrome
A review study of seven trials looked at about 600 women with premenstrual syndrome (PMS) and painful periods. In most of the studies, women took 30 mg of saffron a day for varying amounts of time (anywhere from 2 to 12 weeks). And overall, women had fewer PMS symptoms and reduced menstrual pain.
4. Eye health
Saffron’s benefits for eye health are questionable. There’s not enough research to know if it’s helpful.
In one small study, adults 50 years or older with mild-to-moderate age-related macular degeneration (ARMD) took 20 mg of saffron a day for a year. Their retinal function improved, which means the tissue in the back of the eye was better at turning light into signals for the brain.
5. Metabolic health
In one small study, people ages 40 to 65 years with heart disease who took 30 mg of saffron extract daily for 8 weeks saw reduced:
The study was small and included 84 adults.
6. Alzheimer’s disease
Across four small studies, taking 30 mg daily of saffron improved cognitive function in people with mild-to-moderate Alzheimer’s disease. Most of the studies were done in Iran and ranged anywhere from 16 to 52 weeks long.
7. Sexual function
One small study looked at whether saffron could help with sexual side effects from medication. Women taking an antidepressant reported more arousal and less pain during sex after taking 30 mg of saffron daily for 4 weeks.
How do you take saffron supplements?
You can find saffron supplements sold as capsules or tablets. You can also soak a few strands of saffron in water to create a tea, but it’s harder to know how much saffron you’re getting this way.
And it’s important to know that there’s no official recommended dosage of saffron for adults. Most studies have used a dosage of 20 mg to 30 mg of saffron per day. Typically, studies lasted between 4 and 12 weeks. There’s less information about taking saffron for several months or longer.
What are the side effects of saffron?
Saffron is generally well tolerated when taken at recommended dosages. Possible side effects include:
Nausea
Headache
Dry mouth
Dizziness
Tiredness
Taking too much saffron can be dangerous. Based on the evidence we have so far, scientists haven’t found significant harm in dosages of less than 1,500 mg per day. But dosages of 5,000 mg daily or more can be toxic.
Both of these dosages are much higher than what’s contained in supplements and food. Saffron supplements generally contain around 15 mg to 30 mg of saffron. And the amount of saffron used as spice in a food is much lower than the amount found in most supplements.
Who should not take a saffron supplement?
Avoid taking saffron supplements if you:
Are pregnant: High doses of saffron may cause uterine contractions and bleeding, which can be harmful to your growing baby.
Have low blood pressure: There’s a chance that saffron may slightly lower your blood pressure. This could be dangerous if you have low blood pressure or you’re taking medicines to lower your blood pressure.
Are at risk for bleeding: A case report suggests that saffron may increase your risk of bleeding. Another study found no effect on bleeding. But it’s still recommended to avoid saffron supplements if you are at higher risk of bleeding or take a blood thinner.
Frequently asked questions
Yes, if you are otherwise healthy, it’s OK to take saffron every day in small doses like 20 mg to 30 mg. We don’t have any research on long-term safety, but using saffron daily at recommended dosages for 4 to 12 weeks is unlikely to be harmful.
Certain medications may interact with saffron. If you’re taking any of the following medications, talk with a healthcare professional before taking saffron:
Blood thinners: There’s a risk that saffron increases your chance of bleeding.
Blood pressure medicine: Saffron may lower your blood pressure even more.
Medication for anxiety, depression, or bipolar disorder: Saffron can affect your mood.
Probably, but it’s best to check with your healthcare team first. There’s not a lot of research on the safety of combining saffron with selective serotonin reuptake inhibitors (SSRIs).
The most recent study looking at saffron with SSRIs reported that both were well tolerated when taken together, but it’s unclear how many SSRIs were taken and at what doses.
Other studies support that taking 30 mg to 40 mg of fluoxetine plus 30 mg of saffron daily for 4 weeks causes no unwanted side effects.
Yes, if you are otherwise healthy, it’s OK to take saffron every day in small doses like 20 mg to 30 mg. We don’t have any research on long-term safety, but using saffron daily at recommended dosages for 4 to 12 weeks is unlikely to be harmful.
Certain medications may interact with saffron. If you’re taking any of the following medications, talk with a healthcare professional before taking saffron:
Blood thinners: There’s a risk that saffron increases your chance of bleeding.
Blood pressure medicine: Saffron may lower your blood pressure even more.
Medication for anxiety, depression, or bipolar disorder: Saffron can affect your mood.
Probably, but it’s best to check with your healthcare team first. There’s not a lot of research on the safety of combining saffron with selective serotonin reuptake inhibitors (SSRIs).
The most recent study looking at saffron with SSRIs reported that both were well tolerated when taken together, but it’s unclear how many SSRIs were taken and at what doses.
Other studies support that taking 30 mg to 40 mg of fluoxetine plus 30 mg of saffron daily for 4 weeks causes no unwanted side effects.
The bottom line
Saffron supplements have been most researched for improving mood and symptoms of depression. Evidence is still early on whether it can help with sleep, menstrual symptoms, and other conditions like heart and eye health. If you take medication for mood, blood pressure, or blood thinners, talk with your healthcare team first to avoid potential interactions. For many people, saffron may be a safe addition to an overall health plan, but it shouldn’t replace any recommended treatments or medications.
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References
Abedimanesh, N., et al. (2017). Saffron and crocin improved appetite, dietary intakes and body composition in patients with coronary artery disease. Journal of Cardiovascular and Thoracic Research.
Amadieu, C., et al. (2025). Effect of saffron extract supplementation on mood in healthy adults with subclinical symptoms of depression: A randomized, double-blind placebo-controlled study. The American Journal of Clinical Nutrition.
Ayati, Z., et al. (2020). Saffron for mild cognitive impairment and dementia: A systematic review and meta-analysis of randomised clinical trials. BMC Complementary Medicine and Therapies.
Ayatollahi H., et al. (2013). Effect of Crocus sativus L. (saffron) on coagulation and anticoagulation systems in healthy volunteers. Phytotherapy Research.
Bostan, H. B., et al. (2017). Toxicology effects of saffron and its constituents: A review. Iranian Journal of Basic Medical Sciences.
Broadhead, G.K., et al. (2024). Saffron therapy for the ongoing treatment of age-related macular degeneration. BMJ Open Ophthalmology.
Heidari, Z., et al. (2022). Bleeding complication in a patient with concomitant use of rivaroxaban and saffron supplement: A case report. Cardiovascular & Hematological Disorders-Drug Targets.
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Lopresti, A. L., et al. (2019). Efficacy of a standardised saffron extract (affron®) as an add-on to antidepressant medication for the treatment of persistent depressive symptoms in adults: A randomised, double-blind, placebo-controlled study. Journal of Psychopharmacology.
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Modabbernia, A., et al. (2012). Effect of saffron on fluoxetine-induced sexual impairment in men: randomized double-blind placebo-controlled trial. Psychopharmacology.
Mohammadi, M. M., et al. (2025). Effect of saffron on premenstrual syndrome and dysmenorrhea: a systematic review and meta-analysis. Korean Journal of Family Medicine.
Moshiri, M., et al. (2015). Clinical applications of saffron (Crocus sativus) and its constituents: A review. Drug Research.
Sadat Rafiei, S.K., et al. (2023). Saffron and sleep quality: A systematic review of randomized controlled trials. Nutrition and Metabolic Insights.
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