Awaiting clinical review. This entry is sourced but has not yet been signed off by a pharmacist or clinician.

Crocus sativus (stigma)

Saffron

Saffron at about 30 mg a day probably eases self-reported low mood and anxiety over 4 to 12 weeks, but most of the trials are small and many come from Iran, and pooled clinician-rated scores did not improve. It is well tolerated at that dose, but multi-gram amounts are toxic and it should not be taken as a supplement in pregnancy.

Written by

Healthy and Herbal editorial team

Updated

29 September 2026

At a glance

Last reviewed 29 September 2026

Evidence

Moderate

Best for

Mild to moderate low mood

Typical form & use

Stigma extract, 28–30 mg daily

Onset

4+ weeks

Safety

Not for pregnancy; toxic in multi-gram doses. 1 known interaction, most serious with antidepressants (ssris).

Check with your medications →

What it's used for

Evidence is rated per use. The same ingredient can be strong for one thing and traditional for another.

Use	Evidence	What the research shows
Mild to moderate low mood	Moderate	A 2026 meta-analysis of 34 trials (1,769 people) found lower Beck Depression Inventory scores on saffron than placebo (14 trials, mean difference −4.39 points, 95% CI −6.64 to −2.15), with very high heterogeneity (I² 92%). Clinician-rated Hamilton scores did not differ significantly. Earlier meta-analyses reported large effects (Hedges' g 0.89 to 0.99) and similar results to antidepressants in small head-to-head trials, but one found evidence of publication bias and called for trials outside Iran. A 2013 review also asked for research teams outside Iran, and two of its authors disclosed links to a saffron product maker.^1,2,3,4
Anxiety symptoms	Limited	The 2026 meta-analysis found a lower Beck Anxiety Inventory score on saffron (6 trials, 339 people, mean difference −5.06, 95% CI −8.44 to −1.68, I² 95%), but no significant effect on the clinician-rated Hamilton Anxiety scale. A 2019 meta-analysis reported a large effect (g 0.95) but with publication bias and a lack of regional diversity. Few trials study anxiety as the primary problem.^1,2
Sleep quality	Limited	A 2022 meta-analysis reported better Pittsburgh Sleep Quality Index (mean difference −2.14) and Insomnia Severity Index (−2.63) scores than placebo, across small trials in mixed groups (healthy adults, insomnia, type 2 diabetes, methadone treatment). In a 2025 trial of 165 adults with moderate insomnia, 20 or 30 mg for 4 weeks gave a small gain on the Athens Insomnia Scale (between-group difference −0.95 points, 95% CI −1.79 to −0.11); the study was funded by the extract's manufacturer.^5,6
Premenstrual symptoms	Limited	A 2026 meta-analysis of 7 randomised trials (covering premenstrual syndrome and period pain together) found lower PMS symptom scores on saffron (standardised mean difference −0.64, 95% CI −0.84 to −0.44) and a borderline effect on period pain (−0.51, 95% CI −1.01 to −0.01). One included trial showed no effect on PMS. The trials are small, and we did not review them individually.⁷

How much

Ranges below are what studies used and what supplements commonly contain. They are not a recommendation for you. Start at the low end.

Studied range

28–30 mg daily⁶

The dose used in the recent extract trials, taken for 4 to 12 weeks. The 2025 insomnia trial also tested 20 mg. Trial products were mostly standardised extracts, so plain saffron threads are not equivalent.

Duration studied

4–12 weeks¹

Meta-analysed depression trials lasted at least 4 weeks. Long-term safety beyond a few months has not been established.

Toxic range

Over 5 g a day⁸

An integrative review of pregnancy evidence, summarising earlier pharmacology reviews, states that doses above 5 g can be toxic and 20 g may be fatal. We did not open those original reviews. These amounts are hundreds of times the trial dose.

Timing · The trials we read gave a fixed daily dose. None of the sources we opened compared morning with evening dosing.With food? · No source we read gave food guidance.How long to trial · The depression and insomnia trials ran 4 to 12 weeks, with sleep benefit reported by week 3 in one trial. If nothing has changed after 4 to 6 weeks, further use has little evidence behind it.

How people take it

Standardised stigma extract capsule28–30 mg dailyThe form used in the recent randomised trials. Branded extracts differ, and several trials were funded by manufacturers.

Stigma powder capsuleTrials in pregnancy used 250 mgStudied at term pregnancy under supervision, not for mood. Not a form to self-start in pregnancy.

Culinary saffron threadsA pinchCulinary quantities are trace amounts and are not the studied dose. The pregnancy review stresses that safe cooking use does not show that supplement doses are safe.

Safety

Who should avoid

Pregnancy — high doses stimulate the uterus and were linked to miscarriage
Breastfeeding — no safety data in the sources we read
Doses above a few grams — reported toxic; keep to product label
Taking it in place of treatment for moderate to severe depression
Taking with antidepressants without asking a prescriber or pharmacist

Known interactions

MonitorAntidepressants (SSRIs) — Saffron is studied alone and as an add-on to antidepressants, but interaction data are limited, and one review flags combined use with antidepressants or anxiolytics as an under-studied risk.

Questions people ask

Does saffron work for depression?

Pooled trials suggest it lowers self-rated depression scores compared with placebo, and small trials found it similar to standard antidepressants. But results vary widely between trials, many trials come from Iran, clinician-rated scores did not improve in the latest meta-analysis, and one earlier review found evidence of publication bias. Treat it as a possible add-on for mild to moderate low mood, not a replacement for care.

How much saffron should I take?

The recent trials used about 28 to 30 mg a day of a standardised extract for 4 to 12 weeks. Amounts in the multi-gram range are reported toxic, so do not scale up the culinary spice.

Is saffron safe in pregnancy?

Avoid it as a supplement. An integrative review reports that high doses or heavy occupational exposure are linked to uterine stimulation and miscarriage. Small supervised trials of 250 to 750 mg at term found no harm, but they excluded high-risk pregnancies and do not show safety earlier in pregnancy.

Can saffron help with sleep or PMS?

There are small positive trials for both: a 2025 insomnia trial found a small gain in insomnia score, and a 2026 meta-analysis of 7 trials found lower PMS scores. The evidence base is thin, so the effect on either is uncertain.

Sources

Last reviewed 29 September 2026 · Next review March 2027 · How we rate evidence