Saffron (Crocus sativus) is one of the world's most valuable spices – and also a traditional medicinal plant. Modern studies show that saffron can not only give dishes a distinctive aroma, but also have a positive effect on body and mind.
In this article you will learn what scientific studies have found about the effects of saffron on mood, sleep, hormonal balance, metabolism and more.
Saffron and mood – studies on depression and anxiety
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Several clinical studies have shown that saffron can improve mood in cases of mild to moderate depression. In some studies, its effects were even comparable to those of well-known antidepressants such as fluoxetine or citalopram.
An overview from the University Hospital of Freiburg summarizes the results of 23 studies with 1,237 participants: Saffron showed consistent improvements in depression, anxiety disorders, and Alzheimer's dementia. ( University Hospital of Freiburg, 2021 – PDF )
👉 Conclusion: Saffron can be a natural support for stress, anxiety and mood swings.
➡️ Read more in our article: https://safranya.com/blogs/news/mehr-gelassenheit-im-alltag-warum-safran-dir-helfen-kann-stress-besser-zu-bewaltigen
Saffron and sleep quality – current research
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Sleep problems are among the most common complaints in our modern society. Studies show that even small amounts of saffron can improve sleep quality and duration.
A placebo-controlled study is currently underway in Germany to investigate whether 20–30 mg of saffron extract per day improves sleep, stress and mood ( German Clinical Trials Register, DRKS00033435 ).
👉 Conclusion: A saffron tea in the evening could be a gentle aid for better sleep.
➡️ Try our saffron tea recipe – perfect for relaxing before bed.
Saffron and hormonal balance – effects on PMS & menopause
Saffron for PMS
Many women regularly suffer from PMS symptoms such as mood swings, irritability, or abdominal pain. A review of experts suggests that saffron can be used as a herbal alternative for PMS/PMDD ( Orthoknowledge ).
The AOK health portal also lists saffron among the herbal preparations that can alleviate PMS symptoms ( AOK Health Magazine ).
👉 Conclusion: Saffron can be a natural alternative to classic PMS remedies and can harmoniously support the menstrual cycle.
Saffron during menopause
Even during menopause, women report positive experiences with saffron. A randomized, placebo-controlled study with 60 postmenopausal women showed that 30 mg of saffron extract per day for six weeks significantly reduced hot flashes and depressive symptoms ( Burgerstein Foundation, 2021 ).
A study by the University of Tehran using a combination preparation of saffron, ginger, cinnamon and tribulus terrestris also showed a significant reduction in menopausal symptoms after four weeks compared to placebo ( Carstens Foundation ).
👉 Conclusion: Saffron gently supports women in menopause with typical symptoms and contributes to greater well-being.
Saffron's effects on brain and memory
Initial clinical studies indicate that saffron can improve cognitive performance – especially in cases of mild forgetfulness or age-related ailments. A possible neuroprotective effect is also being investigated.
👉 Conclusion: Saffron could help maintain mental clarity.
Saffron for ADHD – first studies
Still young, but exciting: Initial small studies show that saffron can have a similar effect to methylphenidate (Ritalin®) in treating ADHD – and may support therapy in combination.
Saffron and metabolism – cholesterol, blood pressure & inflammation
Besides its effects on the mind and sleep, saffron also has an effect on the body:
- Lowering of blood pressure and cholesterol
- Improvement of blood sugar levels
- Reduction of inflammatory markers
Positive effects have also been observed in cases of rheumatic complaints.
👉 Conclusion: Saffron naturally supports the heart, blood vessels and metabolism.
Saffron and eye health – studies on macular degeneration
Interesting for the eyes: Studies show that saffron can support eyesight in cases of age-related macular degeneration, glaucoma, or diabetic retinopathy. This is likely due to its antioxidant properties.
Saffron and cancer – research still in its early stages
Laboratory tests indicate that crocin – a key active ingredient in saffron – may inhibit the growth of cancer cells. Initial clinical trials provide evidence, but research in this area is still in its early stages.
Is saffron safe?
In typical amounts, e.g., as a spice or in tea, saffron is very well tolerated. Studies show that up to 1.5 g per day is considered safe.
👉 Important: Very high doses (from 5 g daily) can be harmful to health – less is more.
Conclusion: Saffron – more than just a spice
Modern research confirms what traditional medicine has known for centuries: saffron has impressive effects on body and mind. Mood, sleep, PMS, and menopause, in particular, benefit from the golden-red plant.
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