Saffron Explained Simply

1. What Is Saffron (Crocus Sativus)?

Saffron comes from the dried stigmas of the flower of Crocus sativus, a crocus species. It is used as a spice and colorant, and in many regions it is part of traditional medicine. In studies, saffron is tested as an extract, powder or infusion. The stigmas and their components such as crocin and safranal are the focus.

2. Where Is It Found, and What Is It Made From?

Saffron is contained in the dried stigmas of the flower of Crocus sativus. This plant grows mainly in dry, winter-mild regions. The stigmas are removed from the flowers by hand and dried. This produces the saffron threads or saffron powder that are sold as a spice.

3. What Does Saffron (Crocus Sativus) Do? What Research Shows

Mood and Depressive Symptoms

There are many studies on mood and depressive mood, and the results are mostly positive. Several reviews found that depressive symptoms improved more with saffron than with a sham preparation (placebo) 1617182023. Compared with synthetic antidepressants, saffron performed similarly, but not better 1617192023. However, some studies found no difference from placebo 345241. Mixtures with other plants do not allow any statement about saffron alone 2728.

Anxiety

There are many studies on anxiety, but the results are mixed. One review found fewer anxiety symptoms than with a sham preparation 18. Two further reviews saw the advantage only in a questionnaire that participants filled out themselves, not in assessment by professionals 215. In some investigations, there was no difference from the sham preparation 32344452. Many studies are small and short, and combination preparations do not allow conclusions about saffron alone.

Sleep

There are many studies on sleep, and the results are mostly positive. Several placebo-controlled studies report that saffron improved sleep quality and relieved difficulties falling asleep 26293743. A review found better sleep quality and longer sleep duration than with the sham preparation 3. A study in physically active adults, by contrast, found no difference 38. Studies on whole stigma threads, infusions and long-term effects are still pending.

Sexual Function

There are several studies on sexual function, and the results are mostly positive. A review of five studies found an improvement in sexual dysfunctions 5, another an advantage in erectile dysfunction 22. In sexual disorders caused by the antidepressant fluoxetine, saffron improved symptoms compared with a sham preparation 4849. Most studies are small and of short duration.

Retina and Macula

There are several indications for the retina and macula, but the results are mixed. In mild to moderate age-related macular degeneration, visual acuity and retinal measurements improved slightly with saffron 30. In diabetic maculopathy, visual acuity improved with the ingredient crocin at the higher dose compared with a sham preparation 39. In an inherited retinal disease (Stargardt disease), the measurements remained unchanged with saffron 50. The groups were mostly small and the observation periods short.

Menstrual Cycle and Premenstrual Symptoms

There are several studies on the menstrual cycle and premenstrual complaints, and the results are mostly positive. A review found fewer complaints with premenstrual syndrome and less menstrual pain 7. Another review confirms the finding on premenstrual syndrome 13. However, several studies investigated mixtures in which saffron was only one component; these findings do not apply to saffron alone 2524. The observation periods are predominantly short.

Other Investigations

Further investigations concern mainly type 2 diabetes and metabolic syndrome (a combination of overweight, high blood pressure and disturbed sugar and fat metabolism). Several placebo-controlled studies showed that saffron lowered fasting blood glucose 364235. Blood lipids fell in some studies 364647, in others they remained unchanged 3345. An inflammation marker fell in some studies 315144, but a review found no difference here 15. The studies differ greatly in form, dose and the population group investigated.

4. How Was Saffron (Crocus Sativus) Taken in the Studies?

In the studies, saffron was mostly taken as an extract (a concentrated preparation) that was standardized to the components crocin or safranal 2629. Some works investigated mixtures with other plants or micronutrients; such results do not apply to saffron alone 2728. The table shows how high the doses were in the individual studies.

5. Is Saffron (Crocus Sativus) Safe? Side Effects in the Studies

In the studies, saffron was mostly well tolerated 812. Side effects did not occur more frequently than with a sham preparation 16. The most common were mild gastrointestinal symptoms, which mostly resolved on their own 8. Nausea, dry mouth, loss of appetite and headaches were also mentioned 14. At higher doses or longer intake, a review describes isolated significant side effects 8. For high doses and occupational exposure, stimulation of the uterus and an increased risk of miscarriage are noted 9.

All details with tables and sources: full expert page on Saffron (Crocus sativus)