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Saffron

Crocus sativus (stigma)

Saffron is the world’s most expensive spice, and one with surprisingly good evidence: several trials found 30 mg a day helped mild-to-moderate low mood. Quality control matters more here than for any other spice.

What it is

Saffron is the dried red stigma of the saffron crocus — about 150,000 flowers make a kilogram. Its colour comes from crocin and its aroma from safranal, the two compounds most studied.

What the research says

Low mood

Moderate

A 2014 meta-analysis of five randomised trials found saffron reduced depression scores compared with placebo, and performed similarly to standard antidepressants in head-to-head trials. The trials were small and short, mostly from one country.

Premenstrual symptoms

Mixed

Small trials suggest some benefit.

Amounts used in studies

Most mood trials used 30 mg a day of saffron or saffron extract for 6–8 weeks. Amounts of several grams are toxic.

Who should avoid it

  • Pregnancy — larger amounts may stimulate the uterus.
  • Bipolar disorder (theoretical risk of triggering mania).
  • As a replacement for treatment if you have depression. If you are struggling, speak to a doctor or call the SADAG helpline on 0800 456 789.

Medicines to watch

  • Antidepressants: may add to their effect; only combine under medical supervision.
  • Blood thinners and blood-pressure medicines: possible added effect.

What to look for when buying

  • Saffron is one of the most adulterated foods in the world (safflower, dyed corn silk, turmeric). Only buy with a lab certificate confirming crocin and safranal content.

Common questions

Why so expensive?

Each flower gives three stigmas, picked by hand. There is no shortcut.

Can I cook with saffron instead?

Culinary pinches are far below 30 mg a day, and the dose is hard to judge.

Sources

  1. Hausenblas et al. — Saffron and major depressive disorder: meta-analysis (2014)

Last reviewed 19 October 2026 by Spicewell editorial team. How we write our guides

This guide is general information, not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant, breastfeeding, under 18 or taking medication.