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Saffron Extract (Crocus sativus)
Clinically matched low-dose SSRIs for mild-to-moderate depression — also reduces anxiety and PMS symptoms.
What the evidence says
Saffron appears to help in 7 of 8 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2004–2026 with a typical study size of 70 participants.
Based on 62 studies · 18 meta-analyses · 16 RCTs · 28,326 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Saffron.
Saffron has an evidence score of 8/10 — strong evidence based on 62 indexed studies, including 19 meta-analyses. Clinically matched low-dose SSRIs for mild-to-moderate depression — also reduces anxiety and PMS symptoms.
The commonly studied dose of Saffron is 28-30mg daily. Research points to an estimated optimal dose around 30mg, with a minimum effective dose near 20mg. Individual response varies — start low and adjust.
The best time to take Saffron is in the morning. Taking it with food is preferred. Saffron (Crocus sativus) contains crocin, crocetin, and safranal — bioactives that modulate serotonin reuptake and NMDA receptor activity.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Saffron is one of the most expensive spices in the world, derived from the Crocus sativus flower. Clinical trials have shown its extracts to be as effective as low-dose antidepressants for mild-to-moderate depression, with benefits also seen for anxiety and PMS symptoms.
Inhibits serotonin reuptake similar to SSRIs
Powerful neuroprotective antioxidant effects
Reduces neuroinflammation linked to depression
How Saffron works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
28-30mg daily
Can be taken without food
| Form | Type |
|---|---|
| 💊Affron® standardized extract | Recommended |
| 💊Satiereal | Alternative |
| 💊Generic saffron extract | Alternative |
Affron is the most studied branded extract. Look for standardization to 3.5% lepticrosalides. Quality and purity vary widely.
Minimum: 6 weeks
Optimal: 12 weeks
Cycling: Not required
Note: Can be taken with or without food. Often split into two doses (15mg AM, 15mg PM).
You can get saffron from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
0.9 mg per 0.03 gs
A pinch ≈ 30 mg = clinical dose for mood studies. Common in Persian, Indian, Spanish cooking (paella, biryani, tahdig).
Based on meta-analysis of 11 RCTs (n=531) showing significant antidepressant effects vs placebo with large effect size (Hedges g = 0.99). 30mg daily was most commonly effective dose. Conservative effectiveness estimates given study heterogeneity and modest sample sizes in individual trials.
Reduced symptoms of depression
Calmer mental state with reduced worry
Reduced PMS symptoms in women
Not recommended; culinary amounts are safe but supplements may pose risks
Consult doctor before combining; monitor for serotonin syndrome
May have additive serotonergic effects; use caution
May have mild blood thinning effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
May have additive blood pressure lowering effects
Tip: Stay hydrated
Tip: Take in evening
Tip: May reduce appetite (could be desired effect)
Both support mood through different mechanisms
Enhanced antidepressant effects
Both reduce inflammation linked to depression
Anti-inflammatory mood support
Both support mood through different mechanisms (SJW via serotonin reuptake, saffron via serotonin modulation)
Complementary mood support through different pathways
Both herbs support mood, cognitive function, and menopausal symptom relief through complementary mechanisms — saffron via serotonergic pathways, sage via cholinergic and phytoestrogenic mechanisms.
Improved mood, memory, and menopausal symptom management through serotonergic and cholinergic synergy
Saffron is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are dry mouth, drowsiness, appetite changes. Use caution if any of these apply to you: Bipolar disorder (may trigger mania); Pregnancy (high doses may be abortifacient).
Magnesium
Probably helpsSupports 300+ enzymatic reactions — critical for sleep, stress response, muscle function, and cognitive health.
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