Bottle of Go Wise Saffron Pure saffron extract veggie capsules

Saffron Extract for Mood: What the Studies Show

Saffron extract has a surprising amount of research behind it for mood. Across more than 20 small randomized trials, people taking about 30 mg a day of saffron extract reported better mood scores than people taking a placebo. The trials are mostly short, though, and there are signs that positive results were more likely to be published.

So the honest summary is promising but not settled. Saffron may help support a positive mood in healthy adults who feel low or stressed, especially over four to eight weeks of daily use. This article covers what saffron is, what the studies found, how it is dosed and who should skip it.

In brief

  • A 2019 review of 23 trials found saffron improved mood scores compared with placebo, with a warning about publication bias.
  • In healthy adults with low mood, 28 to 30 mg a day of standardized extract improved mood questionnaires within four to eight weeks.
  • Most trials used extracts of the saffron stigma, the red threads, standardized for active compounds.
  • Side effects in trials were mild and uncommon. Pregnant women should avoid saffron supplements.

What saffron is and how it may work

Saffron comes from the crocus flower, Crocus sativus. The spice itself is the dried red stigma, the thread-like part in the center of the flower. It takes many thousands of flowers to make a small amount, which is why saffron is one of the most expensive spices in the world.

The compounds researchers focus on are crocins, which give saffron its color, and safranal, which gives it its smell. In lab and animal work, these compounds appear to affect serotonin, dopamine and stress hormone signaling, and they have antioxidant activity. How much of that carries over to people is still being worked out. The clinical trials are what matter most, and they measure how people feel rather than the mechanism.

What the studies show

The broadest look at the evidence is a 2019 systematic review and meta-analysis of 23 randomized trials. Compared with placebo, saffron had a large effect on depressive symptoms and on anxiety symptoms in the pooled results. The authors also found evidence of publication bias, meaning small negative trials may be missing, and noted that most studies came from a single region. They concluded that more trials are needed (Marx et al., Nutrition Reviews 2019). Many of those studies were done in people with a clinical diagnosis, so they tell us about saffron, not about any particular supplement.

Trials in healthy people are closer to how most readers would use saffron. In one, 128 adults who reported low mood but had no diagnosis took a standardized stigma extract at 28 mg a day, 22 mg a day or a placebo for four weeks. The 28 mg group had a clear improvement in mood, stress and anxiety scores compared with placebo. The 22 mg dose did no better than placebo, which suggests dose matters (Kell et al., Complementary Therapies in Medicine 2017).

A second trial gave 56 healthy adults aged 18 to 54 either 30 mg of standardized saffron extract or a placebo for eight weeks. Those on saffron reported lower depression scores and better social relationships at the end. Levels of a saffron compound in their urine rose, and the bigger the rise, the bigger the mood change (Jackson et al., Frontiers in Nutrition 2021). Some of the authors worked for the company that made the extract, which is common in this field and worth knowing.

Not every result is clean. In a trial of adults already taking antidepressants, clinicians rated a bigger improvement with added saffron than with placebo, but the participants' own ratings improved about equally in both groups (Lopresti et al., Journal of Psychopharmacology 2019).

Stress and mood are closely linked, and saffron is only one piece of that picture. For the role vitamins and minerals can play, see our article on vitamins and stress.

Dose, forms and how to take it

Most positive trials used about 28 to 30 mg a day of saffron extract, sometimes split into two doses of 14 to 15 mg. These were usually extracts of the stigma, standardized to a stated level of crocins and safranal. Extracts made from other parts of the flower, or without a stated standardization, may not behave the same way, and the dose on the label can't be compared directly to the trials.

Practical points:

  • Take it daily. Trials judged results after four to eight weeks, not days.
  • Taking it with a meal is a reasonable way to avoid mild stomach upset.
  • Read the Supplement Facts panel. It should say which part of the plant is used and how much extract is in each serving.
  • Pair it with the basics that affect mood the most: sleep, daylight, movement and people you trust.

Who should be careful

At the doses used in mood studies, side effects were uncommon and mild. A review of saffron safety lists nausea, headache, dry mouth, dizziness, sedation and changes in appetite, reported by a small number of trial participants. In a short study of healthy volunteers, a much higher dose of 400 mg a day lowered blood pressure, while 200 mg did not (Bostan et al., Iranian Journal of Basic Medical Sciences 2017).

Talk to your doctor before trying saffron if:

  • You are pregnant or trying to conceive. The same review describes higher miscarriage rates in pregnant women heavily exposed to saffron during harvesting, possibly through effects on the uterus.
  • You take antidepressants or other medicine for mood, or blood pressure medicine.
  • You have bipolar disorder. Hypomania was reported in a few trial participants.
  • You are under 18, nursing, or have a medical condition.

Low mood that lasts more than two weeks, or that gets in the way of daily life, is a reason to see a healthcare provider. A supplement is not a substitute for that conversation.

Where Go Wise Saffron Pure fits

Go Wise Saffron Pure contains 88.5 mg of saffron extract (Crocus sativus L., flower) in one veggie capsule a day, with rice flour and a hypromellose capsule as the only other ingredients. A bottle holds 60 capsules, a 60-day supply, and the label suggests one capsule in the morning or evening with a meal. The label does not list a crocin or safranal standardization, so it can't be matched one to one with the extracts in the trials above. It is made in the USA; see the Saffron Pure product page for details. Every batch is third-party tested by Eurofins for heavy metals and microbial contamination, and it is made in a GMP-certified facility.

Frequently asked questions

How long does saffron take to work for mood?

Most trials measured results after four to eight weeks of daily use. The shortest positive study in healthy adults ran for four weeks, so plan on at least a month before judging it.

Can I take saffron with an antidepressant?

One trial tested saffron added to antidepressants, but it was run under medical supervision. Do not add saffron to prescription medicine for mood without talking to the doctor who prescribed it.

Is cooking with saffron the same as taking a supplement?

Not really. The trials used measured, concentrated extracts taken every day. The amount of saffron in a typical dish varies a lot and is usually not eaten daily.

Does saffron make you sleepy?

Sedation was reported by a small number of people in some trials, but most people did not notice it. Other occasional side effects included nausea, headache and changes in appetite.

References

This article is for general information and isn't medical advice. Talk to your healthcare provider before starting a supplement, especially if you are pregnant, nursing or taking other medication.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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