Saffron
Also called Crocus sativus, affron, Safr'Inside. Spice and botanical extract (dried stigma of Crocus sativus).
Bottom line
Saffron, the dried stigma of Crocus sativus, is studied as a supplement mostly at 15-100 mg daily [27][19]. In adults with low mood or poor sleep, short placebo-controlled trials, mostly company-funded, reported better self-rated mood and sleep; a publicly funded trial with company-affiliated co-authors found no effect on its main mood outcome [4][8][11][5]. Reviews report mostly mild side effects [19].
- In a 12-week trial in 202 adults with low mood but no diagnosis, sponsored by Pharmactive Biotech Products, 28 mg of saffron extract a day improved self-rated mood more than placebo [4].
- A publicly funded 6-week trial in 51 healthy adults with mild low mood, two of whose co-authors are affiliated with Activ'Inside, found no effect on its main mood, anxiety and fatigue outcome [5].
- Four placebo-controlled trials in adults with poor sleep reported better sleep scores than placebo over 4 weeks; three were funded by or co-authored with Pharmactive or Activ'Inside, and one did not state its funder [8][11][12][9]. A fifth, funded by Comercial Química Massó, reported changes in the saffron group only [10].
- As of November 11, 2026 we found no randomized trials of saffron alone on cognitive tests in healthy adults (PubMed and Europe PMC search, November 11, 2026); trials in people with diagnosed cognitive impairment carry a potentially high risk of bias [14].
- A 2026 safety review of 102 trials found mostly mild gastrointestinal side effects and advised special caution for older adults, people on blood thinners, people with psychiatric disorders, and pregnant or breastfeeding women [19].
New to Saffron? Start with What is saffron? A plain-English guide to saffron supplements.
Evidence by outcome
| Outcome | Grade | Basis | Modifiers | Rationale |
|---|---|---|---|---|
| Sleep quality | B Moderate | >=2 RCTs with mostly consistent results in adults with self-reported poor sleep; one meta-analysis across mixed populations | Industry-fundedShort-term only | Why B grade for Sleep quality: explainedApproved of the Sleep quality grade |
| Perceived stress | C Limited, no effect found | Limited: support comes from secondary outcomes and one small acute crossover trial (n=19); B not met because trials disagree (conservative reading per citation-rules 9) | Industry-fundedSubjective outcome only | Why C grade for Perceived stress: explainedApproved of the Perceived stress grade |
| Mood | C Limited | B not met: results in the relevant population (adults with low mood or subclinical depressive symptoms, not diagnosed) are mixed, two of three positive and all three industry-linked; the 34-RCT meta-analysis mostly pools clinical populations | Industry-fundedSubjective outcome onlyShort-term only | Why C grade for Mood: explainedApproved of the Mood grade |
| Global cognition | C Limited | Results only in clinical/older populations (Alzheimer's disease, mild cognitive impairment, coronary bypass patients) being extrapolated to healthy adults | Why C grade for Global cognition: explainedApproved of the Global cognition grade |
Grades describe evidence for each outcome, not a recommendation. Open a grade for its rationale and dated grade history. How we grade
Most saffron trials here are small, short (4-12 weeks) and questionnaire-based. Many are funded by or co-written by companies [3][4][8][11]. Each finding below names who was tested and who paid. Check out our mood and stress and sleep hubs for comparisons of saffron with other options.
Does saffron improve mood?
The evidence in adults without a diagnosis is mixed. The largest trial, in 202 adults aged 18-70 with subclinical depressive symptoms, compared 28 mg of affron extract a day with placebo for 12 weeks [4]. On the primary outcome, saffron was associated with a greater improvement in the depression score of the Depression, Anxiety and Stress Scale (β -2.92 points; 95% CI -5.13 to -0.71; Cohen's d 0.39), and 72.3% of the saffron group reached a clinically significant change compared with 54.3% on placebo [4]. The secondary outcomes showed no between-group differences, and the authors noted large placebo responses [4]. The trial was sponsored by Pharmactive Biotech Products, and two authors are its employees [4].
An earlier 4-week trial in 128 adults who reported low mood but had no diagnosis tested 22 mg and 28 mg a day of the same extract against placebo, in a trial funded by Pharmactive [3]. At 28 mg a day, negative mood and stress- and anxiety-related symptoms fell more than on placebo (POMS Total Mood Disturbance, d -1.10), but 22 mg a day had no effect [3]. The authors named self-reported screening and testing as the main weakness [3].
The one publicly funded trial found no effect on its main outcome [5]. In a 6-week trial of 51 healthy adults with subclinical depressive symptoms, funded by French and Mediterranean public research grants, saffron extract did not change the main combined score for depression, anxiety and fatigue, or any of those symptoms on their own [5]. The authors reported a better self-rated mental health score (SF-12) than placebo over time, a result they say needs replication [5]. Two of its co-authors are affiliated with Activ'Inside [5].
Pooled analyses cover trials on depression, anxiety and mood disorders [1]. A 2026 meta-analysis of 34 randomized placebo-controlled trials (1,769 participants) found lower Beck Depression Inventory scores with saffron across 14 trials and 817 participants (WMD -4.39; 95% CI -6.64 to -2.15), but with very high heterogeneity (I2 92.3%), meaning the trials disagreed a lot [1]. It found no significant effect on the clinician-rated Hamilton scales or the Profile of Mood States, and the authors called for higher-quality trials because of the lack of clinician-rated effects [1]. In adults with diagnosed mild to moderate depression, a clinical population, a 2020 meta-analysis of 12 studies found saffron improved depressive symptoms more than placebo, with no significant difference in adverse effects [2]. Results in clinical populations may not apply to healthy adults.
Does saffron improve sleep quality?
In a 28-day trial in 63 healthy adults aged 18-70 with sleep problems, funded by Pharmactive, 14 mg of affron twice daily improved Insomnia Severity Index, Restorative Sleep Questionnaire and sleep diary quality scores more than placebo, based on 55 participants with data [8]. A follow-up 28-day trial of the affron extract in 120 adults with unsatisfactory sleep compared 14 mg, 28 mg and placebo 1 hour before bed: saffron improved the main sleep quality rating and Insomnia Symptom Questionnaire scores, the two doses worked about equally, and the remaining diary and questionnaire measures did not differ from placebo [9]. Its funder is not stated in the records we checked [9].
In a 4-week trial of 165 adults reporting moderate insomnia, with financial support from Activ'Inside, Safr'Inside extract (20 or 30 mg) lowered Athens Insomnia Scale scores more than placebo among 150 completers (adjusted mean difference β -0.95; 95% CI -1.79 to -0.11) [11]. Single-item sleep quality and perceived stress also improved with both doses; the remaining secondary measures did not differ [11].
Two trials added objective measures. A 6-week trial of 66 adults with mild to moderate sleep disorder linked to anxiety, funded by Comercial Química Massó, found that 15.5 mg a day increased time in bed on actigraphy (a wrist-worn movement sensor) and improved sleep questionnaire scores in the saffron group, changes the placebo group did not show [10]. In a 4-week pilot in 52 older adults aged 55-85 with sleep complaints, 30 mg a day improved subjective sleep quality and shortened sleep onset latency on an EEG-based tracker; two of its authors are affiliated with Activ'Inside [12].
In a 2022 meta-analysis of data from healthy subjects as well as those with insomnia, type 2 diabetes and methadone maintenance treatment, the Pittsburgh Sleep Quality Index mean difference compared to placebo was -2.14 (95% CI: -2.86 to -1.42) [7]. The most stable improvement was in the 100 mg/day subgroup [7]. Results in clinical populations may not apply to healthy adults.
Does saffron reduce perceived stress?
Evidence is mixed, and the positive results come mostly from secondary outcomes or a single dose. In the 165-person insomnia trial supported by Activ'Inside, perceived stress fell more with 20 mg or 30 mg a day than with placebo, as a secondary outcome [11]. In a crossover trial in 19 healthy men aged 18-25, run with Activ'Inside staff who provided the products, a single 30 mg dose of Safr'Inside lowered stress and anxiety ratings after a laboratory stress test compared with placebo [6]. The Pharmactive-funded 2017 trial reported fewer stress- and anxiety-related symptoms at 28 mg a day, but not at 22 mg [3].
Against that, the largest trial, sponsored by Pharmactive, found no between-group differences on its secondary outcomes beyond the depression score, and the publicly funded 6-week trial found no effect on anxiety [4][5]. In the 2026 meta-analysis, Beck Anxiety Inventory scores were lower with saffron across 6 trials and 339 participants in mixed populations that included clinical groups (WMD -5.06; 95% CI -8.44 to -1.68), with very high heterogeneity (I2 94.8%) and no effect on the clinician-rated Hamilton anxiety scale [1]. Results in clinical populations may not apply to healthy adults.
Does saffron improve memory or cognitive function?
The controlled cognitive trials in the two reviews below were all in clinical populations [13][14]. A 2020 meta-analysis of four randomized trials in people with Alzheimer's disease or mild cognitive impairment found saffron improved scores on two dementia rating scales (ADAS-cog and CDR-SB) compared with placebo, but concluded the evidence was insufficient for any recommendation [13]. A 2020 systematic review of five trials (325 participants) warned that the evidence came from studies with potentially high risk of bias [14]. The one group in that review without cognitive impairment was a trial in people having coronary artery bypass surgery [14]. Results in these clinical populations may not apply to healthy adults. See the memory hub for compounds tested in healthy people.
What the evidence does not show
As of November 11, 2026 we found no randomized trials of saffron alone on cognitive tests in healthy adults (PubMed and Europe PMC search, November 11, 2026).
The two exercise trials we found showed no overall benefit. In a 6-week trial in 62 recreationally active adults, funded by Pharmactive, 28 mg of affron a day produced no significant between-group differences on any outcome; a sex-split analysis found differences in men but none in women [15]. A single 300 mg dose taken 2 hours before a repeated-sprint test did not improve performance or perceived effort in 22 active young men [16].
Doses used in studies
Ranges researchers used, not dosing advice. Bars share one scale. Read our disclaimer.
Timing and form
Most trials gave a standardized extract daily for 4 to 12 weeks [3][4][11]. In one sleep trial, the extract was taken 1 hour before bed [9]; in another it was split into two daily doses [8]. In the acute stress trial, the laboratory stress test began 13 minutes after a single dose [6].
In a study of the affron extract in 13 healthy volunteers, funded by Pharmactive, single doses of 56 and 84 mg raised blood crocetin, which peaked 60 to 90 minutes after intake [25]. In a study of pure crocetin in 10 healthy volunteers, single doses of 7.5 to 22.5 mg peaked after 4.0 to 4.8 hours on average, with a mean elimination half-life of 6.1 to 7.5 hours [23]. Its first author is affiliated with Riken Vitamin Co., Ltd., and results for crocetin alone may not apply to a whole extract [23].
What it is
Saffron is the spice made from the stigmas of the Crocus sativus flower; US color-additive rules define it as the dried stigma of Crocus sativus L. [4][27]. US food rules list it among spices generally recognized as safe for their intended use [26]. Its main bioactive components are crocins and safranal [3], and crocetin, a short-chain carotenoid, is another active compound found in saffron [23].
Supplement trials mostly test standardized extracts rather than the kitchen spice. Branded extracts in the trials on this page include affron, tested in trials funded or sponsored by Pharmactive Biotech Products [3][4][8], and Safr'Inside, tested in trials run with Activ'Inside staff [6][11]. A 2026 safety review notes that culinary use is usually below 30 mg a day, while supplement studies mostly use 15-100 mg a day and sometimes up to 400 mg [19].
Mechanism, from lab and animal work and biomarker results rather than outcome trials: a 2014 review proposed serotonergic, antioxidant, anti-inflammatory and neuro-endocrine actions as possible explanations for the mood findings [24]. In one sleep trial, saffron was associated with higher evening melatonin than placebo but did not affect evening cortisol [9]. These findings explain why saffron has been studied; they do not show that it changes any outcome.
Safety and interactions
Safety flag. A 2026 systematic review of 102 clinical trials estimated an adverse-event incidence of around 17.5%, mostly minor, self-limiting gastrointestinal problems [19]. In a 7-day trial in healthy volunteers, 400 mg tablets lowered standing systolic and mean arterial blood pressure, and some blood measures shifted within normal ranges [17]. A 2020 review states that doses under 1.5 g a day are considered relatively safe in healthy people, with toxic effects reported at 5 g a day and above [13]. An integrative review links higher doses or occupational exposure in pregnancy with uterine stimulation and increased miscarriage risk [22]. As of November 11, 2026, the sources we checked (NCCIH, Memorial Sloan Kettering, LiverTox and the NIH Office of Dietary Supplements) do not have a saffron page, so the safety section relies on published trials and reviews.
Who sources say should be careful.
The 2026 safety review advises special caution, especially at supplement doses, for four groups: older adults, because of changes in drug handling, other conditions and multiple medicines; people taking anticoagulant or antiplatelet drugs; people with psychiatric disorders, who may be more prone to neuropsychiatric side effects; and pregnant and breastfeeding women, because safety data are limited [19]. An integrative review of saffron in pregnancy links higher doses or occupational exposure with uterine stimulation and increased miscarriage risk, and says long-term safety data are still needed [22].
A 2026 systematic review of 102 clinical trials and one case report estimated an adverse-event incidence of around 17.5%, with gastrointestinal problems the most common and usually minor and self-limiting [19]. The review found no clear pattern of side effects building up with use for up to 12 months [19]. It still said clinical monitoring should be considered because of some potentially significant adverse events at higher doses or with prolonged use [19]. As of November 11, 2026, the sources we checked (NCCIH, Memorial Sloan Kettering, LiverTox and the NIH Office of Dietary Supplements) do not have a saffron page.
Short trials in healthy volunteers give more detail. In a 7-day trial in 30 healthy adults, 400 mg tablets lowered standing systolic and mean arterial blood pressure, and saffron slightly lowered red blood cells, hemoglobin and platelets while raising sodium, urea and creatinine; the authors judged these changes to be within normal ranges [17]. A 1-week trial in 60 healthy volunteers aged 20-50 found no effect of 200 or 400 mg on clotting or anti-clotting factors [18].
A 2020 review states, citing earlier work, that doses under 1.5 g a day are considered relatively safe in healthy people, while toxic effects are reported at 5 g a day and above and a lethal dose is about 20 g a day [13]. In trials of diagnosed mild to moderate depression, adverse effects did not differ significantly between saffron and placebo [2], and the Pharmactive-sponsored 12-week trial in adults with low mood reported no serious adverse reactions [4].
Interactions sources report
Anticoagulant and antiplatelet medicines (blood thinners), such as rivaroxaban: a 2022 case report describes a 64-year-old man who developed nosebleeds and bleeding gums while taking rivaroxaban with a saffron supplement [21]. The bleeding resolved when both were stopped, and the 2026 safety review lists people on anticoagulant or antiplatelet drugs among groups needing special caution [19]. The case authors say larger studies are needed to confirm the finding [21].
Medicines broken down by the liver enzyme CYP1A2: in 34 healthy volunteers who drank saffron infusion for 6 days, a CYP1A2 activity index fell by about 13.7% in saliva [20]. The authors judged significant interactions unlikely for the enzymes studied, except possibly with drugs broken down by CYP1A2 in men [20].
If you take any of these medicines, talk to your doctor or pharmacist before combining them with saffron.
Regulatory status
| Market | Status | Notes |
|---|---|---|
| US | Listed as a spice generally recognized as safe for its intended use (21 CFR 182.10) and as a color additive exempt from certification (21 CFR 73.500). No FDA statement specific to saffron as a dietary supplement ingredient found as of November 11, 2026; FDA does not approve dietary supplements before they are marketed. | |
| UK | Not verified as of November 11, 2026. We checked the Great Britain nutrition and health claims register (spreadsheet dated May 19, 2026), which has no saffron or Crocus sativus entry, and could not confirm novel food or food supplement status. | |
| Canada | Not verified as of November 11, 2026. We checked Health Canada's list of natural health product monographs, which has no saffron monograph, and could not confirm the licensing status of saffron products. | |
| Australia | Crocus sativus is a permissible ingredient in medicines as an active ingredient, excipient or homoeopathic ingredient, with conditions on excipient use (Determination dated October 12, 2026). | |
| EU | Not verified as of November 11, 2026. No EU source has been checked yet, so we could not confirm EU novel food or food supplement status. |
FAQ
Does saffron improve mood in healthy adults?
In adults with low mood but no diagnosis, two industry-sponsored trials of 4 and 12 weeks found greater improvements than placebo on self-rated mood scales [3][4]. A publicly funded 6-week trial in 51 healthy adults, with two co-authors affiliated with Activ'Inside, found no effect on its main mood outcome [5]. The evidence is mixed, and every trial relied on questionnaires.
Does saffron help with sleep?
Trials in adults with self-reported poor sleep found better sleep quality or insomnia scores than placebo after 4 weeks [8][9][11]. A small trial in older adults also reported shorter time to fall asleep on an EEG-based tracker [12]. Most of these trials were funded by or co-authored with companies, and none lasted longer than 6 weeks.
What doses of saffron did studies use?
Mood and sleep trials mostly used standardized extracts at 14-30 mg a day [3][9][11]. Short safety trials in healthy volunteers used 200 or 400 mg a day for 7 days [17]. These are doses used in studies, not recommendations.
Is saffron safe during pregnancy?
A 2026 safety review lists pregnant and lactating women among groups needing special caution because safety data are limited [19]. An integrative review links higher doses or occupational exposure with uterine stimulation and increased miscarriage risk [22]. Talk to a clinician before using saffron supplements in pregnancy.
References
- Mahmoudi R, Mohammadi-Sartang M, Servatyari K, et al. 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.
- Dai L, Chen L, Wang W. Safety and Efficacy of Saffron (Crocus sativus L.) for Treating Mild to Moderate Depression: A Systematic Review and Meta-analysis. J Nerv Ment Dis. 2020.
- Kell G, Rao A, Beccaria G, et al. affron® a novel saffron extract (Crocus sativus L.) improves mood in healthy adults over 4 weeks in a double-blind, parallel, randomized, placebo-controlled clinical trial. Complement Ther Med. 2017.
- Lopresti AL, Smith SJ, Marx W, et al. An Examination into the Effects of a Saffron Extract (Affron) on Mood and General Wellbeing in Adults Experiencing Low Mood: A Randomized, Double-Blind, Placebo-Controlled Trial. J Nutr. 2025.
- Amadieu C, Leyrolle Q, Farneti M, et al. Effect of saffron extract supplementation on mood in healthy adults with subclinical symptoms of depression: a randomized, double-blind placebo-controlled study. Am J Clin Nutr. 2025.
- Pouchieu C, Pourtau L, Brossaud J, et al. Acute Effect of a Saffron Extract (Safr'InsideTM) and Its Main Volatile Compound on the Stress Response in Healthy Young Men: A Randomized, Double Blind, Placebo-Controlled, Crossover Study. Nutrients. 2023.
- Lian J, Zhong Y, Li H, et al. Effects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trials. Sleep Med. 2022.
- Lopresti AL, Smith SJ, Metse AP, et al. Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial. J Clin Sleep Med. 2020.
- Lopresti AL, Smith SJ, Drummond PD. An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults with poor sleep: a randomised, double-blind, placebo-controlled, multi-dose study. Sleep Med. 2021.
- Pachikian BD, Copine S, Suchareau M, et al. Effects of Saffron Extract on Sleep Quality: A Randomized Double-Blind Controlled Clinical Trial. Nutrients. 2021.
- Schuster J, Mundhenke C, Nordsieck H, et al. Effect of a saffron extract on sleep quality in adults with moderate insomnia: A decentralized, randomized, double-blind, placebo-controlled trial. Sleep Med X. 2025.
- Lang L, Ditton A, Stanescu A, et al. A standardised saffron extract improves subjective and objective sleep quality in healthy older adults with sleep complaints: results from the gut-sleep-brain axis randomised, double-blind, placebo-controlled pilot study. Food Funct. 2025.
- Ayati Z, Yang G, Ayati MH, et al. Saffron for mild cognitive impairment and dementia: a systematic review and meta-analysis of randomised clinical trials. BMC Complement Med Ther. 2020.
- Avgerinos KI, Vrysis C, Chaitidis N, et al. Effects of saffron (Crocus sativus L.) on cognitive function. A systematic review of RCTs. Neurol Sci. 2020.
- Lopresti AL, Smith SJ. An examination into the mental and physical effects of a saffron extract (affron®) in recreationally-active adults: A randomized, double-blind, placebo-controlled study. J Int Soc Sports Nutr. 2022.
- Ouerghi N, Abassi W, Jebabli N, et al. Crocus Sativus Linnaeus (Saffron) intake does not affect physiological and perceptual responses during a repeated sprint test in healthy active young males. BMC Res Notes. 2024.
- Modaghegh MH, Shahabian M, Esmaeili HA, et al. Safety evaluation of saffron (Crocus sativus) tablets in healthy volunteers. Phytomedicine. 2008.
- Ayatollahi H, Javan AO, Khajedaluee M, et al. Effect of Crocus sativus L. (saffron) on coagulation and anticoagulation systems in healthy volunteers. Phytother Res. 2014.
- Hasheminasab FS, Hajimonfarednejad M, Najibi SM, et al. Adverse Events of Saffron (Crocus sativus L.): Systematic Review of Current Evidence. Health Sci Rep. 2026.
- Begas E, Bounitsi M, Kilindris T, et al. Effects of short-term saffron (Crocus sativus L.) intake on the in vivo activities of xenobiotic metabolizing enzymes in healthy volunteers. Food Chem Toxicol. 2019.
- Heidari Z, Daei M, Khalili H, et al. Bleeding Complication in a Patient with Concomitant Use of Rivaroxaban and Saffron Supplement: A Case Report. Cardiovasc Hematol Disord Drug Targets. 2022.
- Alshdefat A, Ayed A, Aqtam I, et al. Saffron and Pregnancy: Cultural Practices, Beliefs, and Safety Evidence: An Integrative Review. J Evid Based Integr Med. 2026.
- Umigai N, Murakami K, Ulit MV, et al. The pharmacokinetic profile of crocetin in healthy adult human volunteers after a single oral administration. Phytomedicine. 2011.
- Lopresti AL, Drummond PD. Saffron (Crocus sativus) for depression: a systematic review of clinical studies and examination of underlying antidepressant mechanisms of action. Hum Psychopharmacol. 2014.
- Almodóvar P, Briskey D, Rao A, et al. Bioaccessibility and Pharmacokinetics of a Commercial Saffron (Crocus sativus L.) Extract. Evid Based Complement Alternat Med. 2020.
- Electronic Code of Federal Regulations (US). 21 CFR 182.10 Spices and other natural seasonings and flavorings. Updated November 9, 2026.
- Electronic Code of Federal Regulations (US). 21 CFR 73.500 Saffron. Updated November 9, 2026.
- U.S. Food and Drug Administration. Questions and Answers on Dietary Supplements. Updated August 27, 2026.
- GOV.UK (Department of Health and Social Care). Great Britain nutrition and health claims (NHC) register. Updated May 19, 2026.
- Health Canada, Natural Health Products Ingredients Database. Monographs (list of single- and multi-ingredient monographs). Updated March 1, 2019.
- Australian Government, Federal Register of Legislation (TGA instrument). Therapeutic Goods (Permissible Ingredients) Determination (No. 3) 2026 (F2026L01382). Updated October 12, 2026.