Saffron supplements, benefits, how much to take and side effects
Where saffron extract comes from, what trials found for mood and sleep, the amounts they used and who should check first.
- Written by
- Alex W.
- Last updated
- Reading time
- 7 min read
Overview
Saffron supplements contain the dried red threads of the saffron crocus or an extract of them. Across 34 trials, saffron lowered self-rated low mood and anxiety scores, and smaller trials found better sleep quality ratings. The mood and sleep trials in this guide used 28 mg of extract a day, with mild stomach upsets the main side effect.
Key points
- Saffron comes from the dried stigmas of the saffron crocus, and supplements use the threads or an extract.
- A review of 34 trials found lower self-rated low mood and anxiety scores with saffron than with a placebo.
- In a 28-day trial of adults who slept poorly, saffron extract improved sleep quality ratings.
- The mood and sleep trials in this guide used 28 mg of extract a day.
- Side effects were mostly mild stomach upsets, but people on blood thinners or who are pregnant should check first.
It takes somewhere between 70,000 and 200,000 crocus flowers to make 1 kg of saffron. Each flower gives just three red threads, picked by hand, which is why it's the world's most expensive spice [1].
Lately, saffron has turned up in a new place, the supplement aisle. Saffron supplements are mostly tested for mood and sleep, with smaller trials for eye health. Here's what those trials found, and how much they used.
What is saffron extract?
Saffron is the dried stigma of the saffron crocus (Crocus sativus), the thin red threads at the centre of the flower [1]. Supplements use either the ground threads or an extract of them [2].
Many of the trials below used a branded extract called affron, at 28 mg a day [3][4].
What is a saffron supplement good for?
Mood has the largest set of trials we found, sleep has a handful, and eye health has a few small ones in people with eye conditions.
| Area | What trials found | Evidence |
|---|---|---|
| Mood | Lower self-rated low mood and anxiety scores across 34 trials [5] | Moderate |
| Sleep | Better sleep quality ratings than placebo in pooled trials [6] | Early |
| Eyes | Ten small trials in people with eye conditions such as macular degeneration [7] | Early |
Saffron for mood
A 2026 review pooled 34 trials with 1,769 adults. Saffron lowered scores on questionnaires people filled in about their own low mood and anxiety, compared with a placebo. Scales rated by a clinician showed no clear difference, and the reviewers rated the evidence as moderate [5].
The largest single trial gave 202 adults with low mood 28 mg of saffron extract a day, or a placebo, for 12 weeks. More people in the saffron group had a meaningful drop in their low mood score, 72.3% against 54.3% [4]. Two of the authors worked for the extract's maker.
A smaller French trial of 51 healthy adults with mild low mood, anxiety and tiredness found no difference from placebo after 6 weeks on its main measure [8]. That's one large review and one large trial in favour, and one smaller trial that found no change, so far.
Saffron for sleep
In an Australian trial, 63 healthy adults who felt they slept poorly took 14 mg of saffron extract twice a day, or a placebo, for 28 days. The saffron group rated their sleep better and had lower insomnia scores [3]. The extract's maker funded the trial.
A 2022 review pooled trials in healthy adults, people with insomnia and people with diabetes, among others. Saffron improved sleep quality scores compared with a placebo [6]. These trials measured sleep with questionnaires rather than overnight tests.
For habits that help you drop off, see our guide to how to fall asleep fast.
How much saffron per day?
The mood and sleep trials in this guide used 28 mg of extract a day, given once a day or as two doses of 14 mg [3][4]. Eye trials used 20 to 50 mg a day [7]. A review of side effects across trials found no clear rise in side effects between 15 and 100 mg a day [2].
Those trials ran for 4 to 12 weeks, and the eye trials for 6 weeks to 12 months [7].
Saffron side effects
Saffron is generally well tolerated at the amounts used in trials. A 2026 review of 102 trials found the most common side effects were stomach upsets such as nausea, changes in appetite and tummy pain, and most were mild and passed on their own [2].
Frequently asked questions
What does saffron do for the body?
In trials, saffron extract lowered self-rated low mood and anxiety scores and improved sleep quality ratings compared with a placebo [5][6]. The mood and sleep trials in this guide lasted 4 to 12 weeks.
Can saffron help you sleep?
In a 28-day trial of 63 healthy adults who slept poorly, 14 mg of saffron extract twice a day improved sleep quality ratings compared with a placebo [3]. A review of several trials found the same direction [6].
Is saffron good for your eyes?
Ten small trials have tested saffron or its compounds in people with eye conditions such as macular degeneration and glaucoma, at 20 to 50 mg a day. The reviewers found consistent results and called for larger trials [7].
How long does saffron take to work?
The mood and sleep trials in this guide ran for 4 to 12 weeks. The sleep trial found changes within 28 days, and the largest mood trial ran for 12 weeks [3][4].
When should I take saffron?
Trials have given saffron extract once a day or split into two doses [3][4]. Follow the label on your product.
Is it safe to take saffron every day?
A review of 102 trials found saffron generally well tolerated for short periods at the amounts used, with mostly mild stomach upsets [2]. Check with a pharmacist if you take blood thinners or are pregnant.
Read more about how plant ingredients like saffron are grouped in our guide to what nootropics are.
References
Every study here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP or pharmacist. We check it again at least every six months.
- Ziani A, Bekkouch O, Ouahhoud S et al. (2025). Phytochemistry, biological activities, molecular mechanisms, and toxicity of saffron (Crocus sativus L.): a comprehensive overview. Antioxidants 14(12): 1433. PMID 41462633
- Hasheminasab FS, Hajimonfarednejad M, Najibi SM, Hashempur MH (2026). Adverse events of saffron (Crocus sativus L.): systematic review of current evidence. Health Science Reports 9(5): e72212. PMID 42057871
- Lopresti AL, Smith SJ, Metse AP, Drummond PD (2020). Effects of saffron on sleep quality in healthy adults with self-reported poor sleep: a randomized, double-blind, placebo-controlled trial. Journal of Clinical Sleep Medicine 16(6): 937–947. PMID 32056539
- Lopresti AL, Smith SJ, Marx W, Díez-Municio M, Morán-Valero MI (2025). 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. Journal of Nutrition 155(7): 2300–2311. PMID 40414301
- Mahmoudi R, Mohammadi-Sartang M, Servatyari K, Rafieipour N (2026). Effect of saffron on depression, anxiety and mood disorder: a GRADE assessed systematic review and meta-analysis of 34 randomized controlled trials. Nutritional Neuroscience 29(7): 816–837. PMID 41693488
- Lian J, Zhong Y, Li H et al. (2022). Effects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trials. Sleep Medicine 92: 24–33. PMID 35325766
- Ferrara S, Schloss J (2026). Does Crocus sativus (saffron) have an influence or effect on ocular health: a systematic literature review. Journal of Evidence-Based Integrative Medicine 31: 2515690X261478846. PMID 42594967
- Amadieu C, Leyrolle Q, Farneti M et al. (2025). Effect of saffron extract supplementation on mood in healthy adults with subclinical symptoms of depression: a randomized, double-blind placebo-controlled study. American Journal of Clinical Nutrition 122(6): 1625–1635. PMID 41047129
