Saffron extract: what the research suggests and how to choose
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- Saffron extract 50 mg, crocin standardized. Best for: Adults who want a standardized saffron capsule. See options on Amazon
- Saffron extract 88.5 mg capsules. Best for: Buyers comparing common single-ingredient saffron capsules. See options on Amazon
- Saffron threads for cooking. Best for: People who want saffron as a spice. See options on Amazon
What saffron extract is
Saffron is the dried stigma of the Crocus sativus flower, in the iris family. A 2020 review in BMC Complementary Medicine and Therapies notes it has been used for hundreds of years in traditional medicine for low mood and other conditions. A 2023 sleep review adds that its compounds crocin and safranal appear to be involved in its effects.
Supplements concentrate saffron into small doses. NOW Foods' Saffron gives 50 mg of saffron stigma extract standardized to at least 10% total crocins per capsule.
What the research shows
| Use | What reviews found |
|---|---|
| Low mood | Comparable to fluoxetine; better than placebo with borderline significance (8 studies) |
| Sleep quality | Benefit in 5 small trials with 379 people |
| Mild cognitive impairment and dementia | Improved memory scores in 4 small trials; not enough for recommendations |
| Blood pressure | Very small drops in 8 trials; may not matter clinically |
Mood. A 2019 meta-analysis in Psychology Research and Behavior Management included 8 studies. Saffron's effect compared with placebo was large but its confidence interval just reached zero, and its effect was similar to the antidepressant fluoxetine. The authors describe saffron as having antioxidant, anti-inflammatory and antiplatelet properties, but the exact way it affects mood is not clear.
Sleep. A 2023 review in Nutrition and Metabolic Insights found 5 randomized trials with 379 people from 3 countries and concluded saffron seems to improve the duration and quality of sleep, offering initial support for its use.
Memory. The 2020 BMC review of 4 trials found saffron improved cognitive scores in Alzheimer's disease and mild cognitive impairment compared with placebo, with results similar to conventional medicine. Daily living scores also improved, though not significantly. The authors said limited high quality studies mean there is not enough evidence to recommend it clinically, and larger trials are needed.
Blood pressure. A 2021 meta-analysis in Nutrients screened 182 publications and pooled 8 randomized trials. It found saffron lowered systolic pressure by about 0.65 mmHg and diastolic by about 1.2 mmHg, effects the authors said may not be clinically important.
Safety
- Reported safety. The memory review reported no serious side effects in its trials, and the sleep review says research so far supports its safety for that use.
- Pregnancy and nursing. NOW Foods does not recommend its saffron product for pregnant or nursing women.
- Medicines. NOW Foods advises consulting a physician if you take medication or have a medical condition. Ask especially if you take medicines for mood, sleep or blood pressure, since saffron has been studied for those same uses.
- Mood blends. Some saffron gummies add St. John's wort, which interacts with many medicines; see our St. John's wort guide.
Depression needs real care
The mood studies were small and short. If you have symptoms of depression, see a health care provider for an evaluation, and do not stop or replace prescribed treatment with saffron. If you have thoughts of harming yourself, contact a crisis line or emergency services right away.
Reading a saffron label
- Stigma extract. Look for Crocus sativus stigma, the part used as the spice.
- Standardization. Labels list crocins or safranal. NOW Foods' extract is standardized to at least 10% crocins.
- Dose. NOW Foods directs 1 capsule twice daily with food. Other brands sell 88.5 mg capsules; follow each label.
- Blends. Check for St. John's wort, GABA, passionflower or other add-ins in mood products.
- Testing. Choose brands that state identity and purity testing for the stigma extract.
What to look for when you buy
Saffron extract 50 mg, crocin standardized
Best for: Adults who want a standardized saffron capsule
NOW Foods lists 50 mg of saffron stigma extract with at least 10% crocins, taken twice daily with food.
Watch out: Not for pregnancy or nursing. Ask your doctor if you take antidepressants or other medicines.
See options on AmazonSaffron extract 88.5 mg capsules
Best for: Buyers comparing common single-ingredient saffron capsules
Many brands sell single-ingredient 88.5 mg saffron extract capsules.
Watch out: Follow the label. Not a replacement for depression treatment.
See options on AmazonSaffron threads for cooking
Best for: People who want saffron as a spice
Saffron threads are the dried stigma used in cooking.
Watch out: Cooking amounts are much smaller than supplement doses studied for mood.
See options on AmazonQuestions people ask
- Does saffron help depression?
- Small trials suggest it may help low mood and work about as well as fluoxetine, but evidence is limited. See a provider for depression.
- Can saffron help you sleep?
- A 2023 review of 5 trials found it seemed to improve sleep duration and quality.
- Is saffron safe?
- Trials reported no serious side effects, but NOW Foods does not recommend its product in pregnancy or nursing. Ask your doctor if you take medicines.
- How much saffron extract should I take?
- Follow the label. NOW Foods directs 50 mg twice daily with food.
- What are crocin and safranal?
- Compounds in saffron thought to be involved in its effects, often used to standardize extracts.
Sources
- The efficacy of Crocus sativus (Saffron) versus placebo and Fluoxetine in treating depression: a systematic review and meta-analysis (pmc.ncbi.nlm.nih.gov), Psychology Research and Behavior Management (PMC6503633)
- Saffron and Sleep Quality: A Systematic Review of Randomized Controlled Trials (pmc.ncbi.nlm.nih.gov), Nutrition and Metabolic Insights (PMC10357048)
- Saffron for mild cognitive impairment and dementia: a systematic review and meta-analysis of randomised clinical trials (pmc.ncbi.nlm.nih.gov), BMC Complementary Medicine and Therapies (PMC7650148)
- The Effect of Saffron Supplementation on Blood Pressure in Adults: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials (pmc.ncbi.nlm.nih.gov), Nutrients (PMC8398601)
- Saffron 50 mg Veg Capsules (www.nowfoods.com/products/supplements/saffron-50-mg-veg-capsules), NOW Foods