Saffron Benefits: 10 Amazing Health Benefits
Saffron is the most expensive spice in the world, with one pound (450 grams) selling for anywhere from $500 to $5000. That price tag comes down to how labor-intensive the harvest is — every flower is picked and separated by hand. According to research, saffron also offers a wide range of health benefits, including antioxidant properties and compounds under study for possible anti-cancer effects, though some people should avoid consuming large amounts of it.
The saffron flower comes from the plant Crocus sativus, commonly known as saffron crocus, and its harvesting is done manually. The term “saffron” refers to the thread-like stigma of this flower, which carries numerous health benefits.
While its exact origin is still debated, it seems to have originated in Iran. In Iran, saffron is highly valued for its medicinal properties. Traditionally, and in a growing number of small clinical studies, saffron has been used to support libido, mood, and memory.
1. Saffron Benefits as a Powerful Antioxidant
Saffron contains a significant variety of plant compounds that act as antioxidants. Antioxidants are molecules that protect your cells from free radicals and oxidative stress. Oxidative stress refers to an imbalance between oxygen and a biological system’s ability to neutralize toxins or repair cell damage.
The antioxidants found in saffron include:
- Crocin
- Crocetin
- Safranal
- Kaempferol
Crocin and crocetin are carotenoid pigments responsible for saffron’s red color. Research suggests both substances may offer the following benefits:
- Anti-depressant effects
- Protection of brain cells
- Prevention of progressive damage
- Reduces inflammation
- Suppresses appetite
- Supports weight loss
Safranal is responsible for saffron’s distinctive flavor and aroma. Studies suggest that this compound may improve mood, memory, and learning ability, while also protecting brain cells from oxidative stress.
Finally, kaempferol, found in saffron petals, is being studied for its role in reducing inflammation and for possible anti-cancer and anti-depressant properties.
2. Saffron Health Benefits: Improves Mood and May Ease Mild-to-Moderate Depression Symptoms
Known as the “sunshine spice,” saffron’s fame extends beyond its distinctive color, as some research suggests it can lift your spirits.
A review of several randomized clinical trials found that saffron supplements were more effective than placebo at easing mild-to-moderate depression symptoms (Hausenblas et al., 2013, Journal of Integrative Medicine).
A small number of short-term clinical trials have also compared saffron extract to low doses of certain prescription antidepressants, including fluoxetine, imipramine, and citalopram, and found comparable improvement in mild-to-moderate depression symptoms over several weeks, with fewer reported side effects (Akhondzadeh et al., 2004, BMC Complementary and Alternative Medicine; Noorbala et al., 2005, Journal of Ethnopharmacology). These trials were small and short in duration, and their results have not been confirmed at a larger scale. Saffron is not a substitute for prescribed antidepressant medication, and it should never be started, stopped, or used in place of a prescribed antidepressant without a doctor’s guidance — this is especially important given the risk of interactions and the seriousness of untreated depression.
Early research suggests that both saffron petals and the thread-like stigma may help with mild to moderate depression, though larger, longer studies are needed to confirm this and to establish safe, effective doses.
3. Saffron and Cancer: What Early Research Suggests
Saffron is rich in antioxidants that help neutralize harmful free radicals. Free radical damage is linked to chronic diseases like cancer.
Laboratory studies have shown that saffron and its compounds can selectively suppress the growth of certain cancer cells in cell cultures, while leaving healthy cells largely unharmed. This effect has been observed with skin, bone marrow, prostate, lung, breast, cervical, and other cancer cell lines in the lab.
Laboratory studies also indicate that crocin, the main antioxidant in saffron, may enhance cancer cells’ sensitivity to chemotherapy drugs in these cell-culture models.
These laboratory findings are promising but preliminary. The anti-cancer effects of saffron in humans are still under-researched, no human trials have shown that saffron treats or prevents cancer, and it should never be used as a substitute for medical cancer treatment.
4. Saffron Health Benefits for Women: Reduces PMS Symptoms
PMS refers to the physical, emotional, and psychological changes that occur before a woman’s menstrual period starts.
Studies suggest that saffron may help alleviate PMS symptoms. In women aged 20-45, daily consumption of saffron was more effective than a placebo in a clinical trial examining PMS symptoms like irritability, headaches, sweet cravings (due to blood sugar fluctuations caused by hormonal changes), and menstrual cramps (Agha-Hosseini et al., 2008, BJOG).
Another small study found that inhaling saffron aroma for 20 minutes was associated with reduced PMS-related anxiety and lower cortisol levels, a hormone associated with stress.
5. Saffron Benefits for Sexual Health
Sexual enhancers are supplements that help boost your libido. Research has explored saffron’s potential aphrodisiac properties, particularly in people experiencing sexual side effects from antidepressants.
For instance, in one small trial, erectile dysfunction linked to antidepressant use improved more in men taking a saffron supplement daily for 4 weeks than in those taking a placebo.
A review of six studies found that saffron consumption was associated with improved erectile function, sexual desire, and overall sexual satisfaction, though it did not appear to improve semen quality.
In a similarly small trial, women who experienced decreased libido and pain during intercourse due to antidepressant use reported improvements after taking a saffron supplement daily for 4 weeks. These are encouraging but preliminary findings from small studies, not evidence that saffron works as a treatment for sexual dysfunction, and anyone on antidepressants should talk to their doctor before adding a supplement.
6. Saffron Benefits for Weight Loss: Appetite Suppressant and Aid
Snacking is a common habit that can contribute to weight gain. Some research suggests saffron may help curb appetite and reduce snacking.
In an 8-week study, women taking a saffron supplement reported significantly greater satiety, ate fewer snacks, and lost more weight than those taking a placebo (Gout et al., 2010, Nutrition Research).
Another 8-week study found that saffron extract supplementation was associated with reduced appetite, body mass index, waist circumference, and overall body fat.
While scientists are still unsure how saffron might reduce appetite and support weight loss, one theory is that saffron’s mood-related effects reduce cravings for snacks.
Other Saffron Benefits You Should Know About
Saffron has additional potential benefits that are still under extensive research:
- Heart health. Laboratory research and animal studies suggest saffron’s antioxidant properties may help lower cholesterol levels and prevent artery blockages, though this has not been confirmed in large human trials.
- Blood sugar. Research in diabetic mice suggests saffron might reduce blood sugar and increase insulin sensitivity; human evidence is limited.
- Age-related macular degeneration (AMD). Small studies suggest saffron may support vision in adults with early AMD and help protect against free radical damage associated with the condition, though it is not a replacement for standard AMD care.
- Memory in Alzheimer’s patients. Early trials suggest saffron’s antioxidant properties may help support cognitive function in people with mild to moderate Alzheimer’s disease, but it should be used, if at all, alongside — never in place of — medically supervised treatment.
Incorporating Saffron into Your Diet
Saffron, when used in small amounts, has a subtle flavor and aroma and can easily be combined with foods such as chicken, rice, stews, and more.
The best way to extract saffron’s unique flavor is to soak its threads in hot water (not boiling water). For better taste, add the threads and the resulting water to your dish.
Saffron is available in markets in thread-like or powdered form. It’s better to buy the threads if possible, as they can be used in various ways, and there’s less chance of fake saffron being present.
Despite being the world’s most expensive spice, saffron’s culinary and potential wellness benefits make it worth incorporating into your diet. Typically, only 20 to 35 threads are needed to flavor your food. Using a larger amount (more than 50 threads) will intensify the flavor, but more threads do not equal stronger medicinal effects, and saffron used in cooking is not a substitute for supplements studied in clinical research. Saffron is also available as a supplement.
Side Effects, Precautions, and Saffron Dosage
Saffron is generally safe and has minimal side effects when consumed in small amounts for cooking.
Clinical studies on saffron supplements have used doses ranging from around 30 milligrams up to 1.5 grams per day, while doses of 5 grams or more have been associated with toxicity. These figures come from research settings and are not personal dosing instructions — the right amount, if any, varies by individual, and anyone considering a saffron supplement should talk to a doctor first about whether it’s appropriate and what dose makes sense for them.
Pregnant women should avoid saffron supplements altogether. Some evidence links high doses of saffron to an increased risk of miscarriage, and the safety of saffron supplementation during pregnancy has not been well established. This is a safety warning, not just a dosage detail: if you are pregnant or trying to become pregnant, don’t take saffron supplements without your doctor’s explicit guidance. Small culinary amounts used in cooking are a separate matter, but even then it’s worth mentioning to your doctor.
As with any supplement, it’s best to consult with a doctor before taking saffron supplements — this is especially important if you are pregnant or breastfeeding, are taking antidepressants or other medications, or are managing a chronic health condition.
Another issue with saffron, especially powdered saffron, is the possibility of adulteration with other substances like beetroot, red silk fibers, turmeric, and paprika. Some producers adulterate saffron to reduce the high harvesting cost.
To ensure you are buying a legitimate product, it’s best to purchase from a reputable brand. If saffron seems too cheap, it’s better to avoid buying it.
Summary and Conclusion: Saffron Benefits
Saffron shows promise across a range of areas — mood, PMS symptoms, weight management, and more — in early and often small-scale research. Incorporating saffron into your diet in normal culinary amounts is safe for most people, but supplements should be used in moderation, are not a substitute for prescribed medication or medical care, and should be discussed with a healthcare provider first, particularly if you are pregnant, nursing, or taking other medications.
