Educational information, not medical advice — ask your doctor or midwife.
Saffron is the dried red thread from the flower of Crocus sativus. In Italy it is called zafferano. It is both a kitchen spice and a supplement sold for low mood.
Each flower gives only three threads, and they are picked by hand. That is why saffron costs more by weight than almost any other spice. It is also one of the most faked.
Here is the short verdict on the evidence. Small human trials hint that a daily extract may lift mild low mood. The studies are small, short and mostly from a few research groups, so this is promising rather than proven.
Traditional use is not proof that a thing works, and it is not proof that it is safe. That applies to saffron too. Food amounts are gentle; large doses are poisonous.
No one has shown exactly how saffron acts in the human body. What follows comes mainly from lab and animal work.
In animal studies, saffron extracts appear to raise levels of serotonin, a brain chemical tied to mood. Some rodent work suggests the effect looks a little like that of common mood drugs. Whether the same thing happens in people has not been shown.
In cell and test-tube studies, crocin and safranal mop up free radicals, which are unstable molecules that can damage cells. In animal eye studies, crocetin seems to improve blood flow in the retina, the light-sensing layer at the back of the eye. These are early findings, not proof of a benefit you would notice.
Saffron also passes some colour and scent into the body quickly. That is why it flavours food at tiny amounts. It tells you nothing about whether it treats anything.
You can buy saffron in several forms.
- Whole threads: the usual cooking form, steeped in warm water or broth. - Ground powder: easy to fake, so buy from a trusted seller. - Capsules and tablets: standardised extracts, often 28 to 30 mg a day.
Supplements come in a few other shapes too.
- Branded extracts used in trials, such as affron and Satiereal. - Combined eye supplements, paired with lutein and zeaxanthin. - Tinctures and teas, less common today.
Saffron essential oil is sold for scent. Do not swallow it.
Saffron has been used in Europe and the Mediterranean for thousands of years. Minoan wall paintings show saffron being gathered. Greek and Roman writers listed it as both a spice and a medicine.
In medieval and early modern European folk use, saffron was given to lift the spirits, settle the stomach and ease period pain. Herbalists wrote that it made the heart merry. It was also used to colour food, cloth and ointments.
It had a darker use too. Large doses were taken to bring on a late period or end a pregnancy, and women died from this. That history is one reason the modern safety advice is firm.
Stop and speak to a doctor if you get easy bruising, nosebleeds or bleeding gums.
Get urgent help if you have vomiting, bleeding, yellow skin or eyes, or very little urine after a large dose. These are signs of poisoning.
Get same-day help if your mood gets worse, if you feel unusually wired or sleepless, or if you have thoughts of harming yourself.
Seek emergency care for swelling of the lips or throat, or trouble breathing.
In the UK, the EU, the US, Canada and Australia, saffron is an ordinary food spice. Capsules are sold as food supplements, not as medicines, so they are not approved to treat any illness. Fraud is common, and some countries test imports for dyes and fillers.
Evidence grades and traditional-use labels are explained in our methodology. Nothing here is medical advice.
What it is typically used for, usual dose, cautions, and the study behind it where real trial data exists.
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