- Saffron may lift mood and support mental well‑being by enhancing brain chemicals.
- Supplements could improve vision in certain eye conditions.
- It may favor sleep quality and increase the hormone melatonin.
Saffron, a bright red spice produced from the crocus flower, has been cherished for centuries for its color, flavor, and healing qualities. Rich in strong antioxidants, it can support mood, reduce inflammation, aid sleep, and promote overall health.
Research suggests that saffron’s active components, crocin and safranal, raise levels of mood‑enhancing neurotransmitters such as dopamine, serotonin, and norepinephrine. One review found that saffron alleviated anxiety and depression symptoms, showing effects comparable to some antidepressants.
In eye health, evidence indicates that daily saffron capsules may help people with age‑related macular degeneration or diabetic maculopathy recover visual function. Additionally, saffron has lowered intra‑ocular pressure in individuals with glaucoma or chronic eye disease.
Studies supporting improved sleep show that saffron improves both sleep duration and quality. Researchers believe this occurs through higher melatonin production and activation of sleep‑related receptors in the brain.
Cardiovascular benefits include reduced risk of heart disease. Saffron may lower blood pressure, blood sugar, total cholesterol, and LDL (bad) cholesterol.
For those with obesity or heart disease, regular saffron intake reduced appetite, body weight, BMI, and waist circumference, though larger trials are still needed to confirm anti‑obesity effects.
Saffron is a mildly sweet spice suitable for pasta, rice, stews, desserts, or drinks. It can also be brewed as tea or added to flavored beverages.
Because it is usually used in small amounts, saffron is not a major source of calories or nutrients. A two‑tablespoon quantity provides:
- Calories: 13
- Fat: 0.25 g
- Carbohydrates: 2.74 g
- Fiber: 0.16 g
- Protein: 0.48 g
- Vitamin C: 3.4 mg
- Manganese: 1.19 mg
Saffron is a solid manganese source, supporting energy metabolism and immune function.
Supplement forms include capsules, extracts, tablets, liquid, powder, and tea. There are also skincare pastes derived from saffron.
For healthy adults, doses under five grams per day are generally safe. Pregnant or breastfeeding individuals should avoid saffron because some studies suggest a risk of miscarriage, and safety for nursing infants has not been established.
Possible signs of severe toxicity include numbness, tingling in extremities, and yellowing of skin or eyes. Mild side effects of excess use include diarrhea, dizziness, nausea, or vomiting.
Saffron may interact with blood thinners (increasing bleeding risk), mood medications (altering mood effects), and sleep aids (heightening drowsiness). Always consult a healthcare professional before adding saffron or any new supplement to your regimen.