Saffron
Summary
In pooled trials, saffron lowered self-reported low-mood and anxiety scores, but clinician-rated scales did not change and results varied widely. Sleep quality and duration improved in a meta-analysis of 8 trials. A one-week safety study at 200–400 mg/day found only small changes within normal ranges. Long-term safety is not established.
Key facts
- No head-to-head human data between saffron products in our sources[1]
- Self-reported mood and anxiety scores ↓, clinician-rated scales unchanged (C); sleep quality and duration ↑ (C); short-term safety: small changes within normal ranges (D)[1][2][3]
- 200–400 mg/day for 7 days caused small changes in blood counts, kidney markers and blood pressure, all within normal ranges[3]
- 3 graded human outcomes on this page
- October 9, 2026
How it works
ProposedSaffron and its constituents safranal, crocin and crocetin have antioxidant properties; laboratory and animal studies suggest several actions, but whether these translate to people is incompletely assessed (proposed).[6]
What the human research says
Human trials only, one row per outcome. The form column shows what each trial actually tested. Grades follow our evidence-grading policy.
At a glance: strongest evidence per outcome
| Outcome | Grade | Effect | Strongest evidence | Rows |
|---|---|---|---|---|
| Stress | Grade C | Mixed | Meta-analysis · n = 1,769 · 2026 | 2 rows |
| Sleep | Grade C | Improved | Meta-analysis · n = 431 · 2022 | 1 row |
Every graded row
| Outcome | Effect | Grade | Best evidence | PMID |
|---|---|---|---|---|
| Self-reported mood and anxiety scores | Mixed | Grade C | Meta-analysis · n = 1,769 · 2026 Adults in 34 randomized controlled trials (depression, anxiety and mood-disorder outcomes) Form: Saffron · Dose: Not stated in the abstract · Duration: At least 4 weeks Saffron lowered self-reported depression (BDI, 14 trials, -4.39) and anxiety (BAI, 6 trials, -5.06) scores, but clinician-rated scales (HDRS, HARS) and mood profile (POMS) did not change. | 41693488 (opens PubMed)Source [1] |
| Sleep quality and duration | Improved | Grade C | Meta-analysis · n = 431 · 2022 Adults with insomnia complaints in 8 studies Form: Crocus sativus (saffron) · Dose: Not stated in the abstract · Duration: Not stated in the abstract Sleep quality (SMD 0.89, very low-quality evidence) and sleep duration (SMD 0.57, moderate-quality evidence) improved versus placebo; the reduction in insomnia severity was not significant. | 36141931 (opens PubMed)Source [2] |
| Short-term safety measures | No effect | Grade D | RCT · n = 30 · 2008 Healthy adult volunteers (5 men and 5 women per group) Form: Saffron stigma tablets vs placebo · Dose: 200 or 400 mg/day · Duration: 7 days No gross clinical changes. The 400 mg dose lowered standing systolic and mean arterial pressure; red cells, hemoglobin and platelets dipped slightly and sodium, urea and creatinine rose, all within normal ranges. | 18693099 (opens PubMed)Source [3] |
Forms
Studied doses
Doses studied in human trials ranged from 100 to 400 mg of saffron a day in the studies whose amounts our sources report, for 1 week (safety study) to at least 4 weeks (mood trials).[4][3][1]
Interactions
Published interactions only: each row cites a source. No row means none was found in our sources, not that a combination is safe.
None found in our sources.
Who should be careful
- Low mood or anxiety
- Benefits were seen only on self-reported scales, not clinician-rated ones. Results varied widely between the pooled trials.[1]
- Blood pressure
- 400 mg/day lowered standing systolic blood pressure in a one-week safety study.[3]
- Before you start
- Talk to your pharmacist or clinician before adding this supplement, especially if you take prescription medicines, are pregnant or breastfeeding, or have a chronic health condition.[3]
Talk to your pharmacist or clinician before starting a supplement, especially if you take prescription medicines.
Articles about Saffron
Plain-English answers to common questions, built on the evidence above.
Frequently asked questions
Does saffron improve mood?
A 2026 meta-analysis of 34 trials found lower self-reported low-mood (BDI) and anxiety (BAI) scores, but no change on clinician-rated scales, with very high variation between trials.[1]
Does saffron help sleep?
A meta-analysis of 8 studies (431 people) found better sleep quality and longer sleep versus placebo, though insomnia severity did not change significantly.[2][4]
Does saffron help weight loss?
A meta-analysis of 25 trials in people with overweight found no significant change in weight, BMI or waist size; only waist-to-hip ratio fell.[5]
Is saffron safe?
A one-week trial of 200–400 mg/day found small changes in blood counts, kidney markers and blood pressure that stayed within normal ranges. Long-term safety has not been established.[3]
Does saffron help memory?
A meta-analysis of 4 small trials in people with memory disorders reported better cognitive scores, but the authors found insufficient evidence for any recommendation.[7]
Sources
- [1]Effect of saffron on depression, anxiety and mood disorder: a GRADE assessed systematic review and meta-analysis of 34 randomized controlled trials.. Nutr Neurosci, 2026. meta-analysis
- [2]Crocus Sativus for Insomnia: A Systematic Review and Meta-Analysis.. Int J Environ Res Public Health, 2022. meta-analysis
- [3]Safety evaluation of saffron (Crocus sativus) tablets in healthy volunteers.. Phytomedicine, 2008. RCT
- [4]Effects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trials.. Sleep Med, 2022. meta-analysis
- [5]Effects of saffron (Crocus sativus L.) on anthropometric and cardiometabolic indices in overweight and obese patients: A systematic review and meta-analysis of randomized controlled trials.. Phytother Res, 2022. meta-analysis
- [6]Efficacy and Safety of Saffron Supplementation: Current Clinical Findings.. Crit Rev Food Sci Nutr, 2016. review
- [7]Saffron for mild cognitive impairment and dementia: a systematic review and meta-analysis of randomised clinical trials.. BMC Complement Med Ther, 2020. meta-analysis
What changed
- First draft. Every evidence-row PMID checked with NCBI E-utilities (esummary + efetch abstract) and re-read in an independent adversarial pass.