Saffron

Best for

Lift and steady your mood

Large effect, needs confirmation · 28–60 mg/day for 6–8 weeks · 3 studies , n=189

58 papers · 13 claims · 152 outcomes scored · 12 positive

Outcomes

What saffron actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect size Evidence Dose Weeks Rank

Lift and steady your mood Large effect, needs confirmation

Good days come more often and bad ones feel less heavy.

3 RCTs n=189 28–60 mg 6–8 wk #1/20

33598475·35813851·41477128

large

3 RCTs n=189

28–60 mg

6–8 wk

#1 /20

Reduce everyday pain intensity Large effect, needs confirmation

Lower intensity, fewer flares, and longer stretches of relief.

2 meta-analyses n=42 15–100 mg 12 wk #10/55

33322318·40813999

large

2 meta-analyses n=42 Meta-analyzed

15–100 mg

12 wk

#10 /55

Stay asleep through the night Likely benefit

Fewer wake-ups and more unbroken hours of real rest.

4 meta-analyses n=405 0.6–300 mg 4–6 wk #2/15

36141931·40762630·33925432·35813851

moderate

4 meta-analyses n=405 Meta-analyzed

0.6–300 mg

4–6 wk

#2 /15

Lift mood and reduce negativity Promising early signal

Fewer dark stretches and more spontaneous positive moments through the day.

2 RCTs n=169 28–30 mg 6–12 wk #2/6

34463070·40077679

moderate

2 RCTs n=169

28–30 mg

6–12 wk

#2 /6

Reduce emotional overwhelm Promising early signal

The background noise of worry, irritability, and low mood gets quieter.

2 RCTs n=144 28 mg 6–12 wk #3/7

34463070·35813851

moderate

2 RCTs n=144

28 mg

6–12 wk

#3 /7

Ease depression symptoms Likely modest benefit

Lowers the weight of sadness, low energy, and emotional numbness over weeks.

12 meta-analyses n=18k 0.6–300 mg 4–48 wk #2/41

22552758·23280545·24299602·29849461 +8 more

small

12 meta-analyses n=18k Meta-analyzed I²=94%

0.6–300 mg

4–48 wk

#2 /41

Ease winter depression symptoms Likely modest benefit

Compensates for the sunlight deficit when days get short.

11 meta-analyses n=18k 15–125 mg 4–48 wk #2/39

22552758·23280545·24299602·29849461 +7 more

small

11 meta-analyses n=18k Meta-analyzed I²=94%

15–125 mg

4–48 wk

#2 /39

Ease depression tied to chronic pain Likely modest benefit

When pain loosens its grip, mood follows.

11 meta-analyses n=18k 15–125 mg 4–48 wk #2/39

22552758·23280545·24299602·29849461 +7 more

small

11 meta-analyses n=18k Meta-analyzed I²=94%

15–125 mg

4–48 wk

#2 /39

Lower day-to-day anxiety Faint early signal

The background hum of worry that colors everything gets quieter.

4 meta-analyses n=278 0.6–300 mg 1–6 wk #9/48

34745923·36141931·37288021·40077679

small

4 meta-analyses n=278 Meta-analyzed

0.6–300 mg

1–6 wk

#9 /48

Ease anxiety in older adults Faint early signal

Quiets the health worries and body tension that build with age.

4 meta-analyses n=278 0.6–300 mg 1–6 wk #9/45

34745923·36141931·37288021·40077679

small

4 meta-analyses n=278 Meta-analyzed

0.6–300 mg

1–6 wk

#9 /45

Reduce pre-competition anxiety Faint early signal

Quiets the overthinking that hijacks execution right before you compete.

4 meta-analyses n=278 0.6–300 mg 1–6 wk #9/45

34745923·36141931·37288021·40077679

small

4 meta-analyses n=278 Meta-analyzed

0.6–300 mg

1–6 wk

#9 /45

Reduce daily stress Faint early signal

Everyday pressure stops running your nervous system hot.

3 RCTs n=122 0.06–30 mg 4–8 wk

33598475·40698027·37447245

small

3 RCTs n=122

0.06–30 mg

4–8 wk

—

Improve everyday quality of life Not enough research

Fewer days where health problems dictate what you can and cannot do.

3 RCTs n=151 15.5–30 mg 4–6 wk

33925432·40077679·40698027

trivial

3 RCTs n=151

15.5–30 mg

4–6 wk

—

Outcome	Effect	Evidence	Dose	Weeks	Rank
Lift and steady your mood Large effect, needs confirmation	large	3 RCTs n=189	28–60 mg	6–8 wk	#1/20
Reduce everyday pain intensity Large effect, needs confirmation	large	2 meta-analyses n=42 Meta-analyzed	15–100 mg	12 wk	#10/55
Stay asleep through the night Likely benefit	moderate	4 meta-analyses n=405 Meta-analyzed	0.6–300 mg	4–6 wk	#2/15
Lift mood and reduce negativity Promising early signal	moderate	2 RCTs n=169	28–30 mg	6–12 wk	#2/6
Reduce emotional overwhelm Promising early signal	moderate	2 RCTs n=144	28 mg	6–12 wk	#3/7
Ease depression symptoms Likely modest benefit	small	12 meta-analyses n=18k Meta-analyzed	0.6–300 mg	4–48 wk	#2/41
Ease winter depression symptoms Likely modest benefit	small	11 meta-analyses n=18k Meta-analyzed	15–125 mg	4–48 wk	#2/39
Ease depression tied to chronic pain Likely modest benefit	small	11 meta-analyses n=18k Meta-analyzed	15–125 mg	4–48 wk	#2/39
Lower day-to-day anxiety Faint early signal	small	4 meta-analyses n=278 Meta-analyzed	0.6–300 mg	1–6 wk	#9/48
Ease anxiety in older adults Faint early signal	small	4 meta-analyses n=278 Meta-analyzed	0.6–300 mg	1–6 wk	#9/45
Reduce pre-competition anxiety Faint early signal	small	4 meta-analyses n=278 Meta-analyzed	0.6–300 mg	1–6 wk	#9/45
Reduce daily stress Faint early signal	small	3 RCTs n=122	0.06–30 mg	4–8 wk	—
Improve everyday quality of life Not enough research	trivial	3 RCTs n=151	15.5–30 mg	4–6 wk	—

Buy well

Recommended Saffron products

Real products that dose Saffron where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate Saffron dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

angina severe

COVID-19 severe

diverticulitis severe

hypomania moderate

decreased platelet count moderate

decreased leukocyte count moderate

decreased red blood cell count moderate

burning sensation in kidney (history of kidney stone) mild

Drug interactions

Valproate moderate decreases effect

Isoniazid moderate decreases concentration

Rifampicin moderate decreases concentration

Gentamicin moderate decreases concentration

Escitalopram moderate decreases effect

Co-studied with

Supplements that share evidence with saffron

Vitamine 40 shared outcomes · d=0.73
Probiotics 12 shared outcomes · d=0.23
Magnesium 12 shared outcomes · d=0.23
Drug:Metformin 9 shared outcomes · d=0.38
Baicalin 5 shared outcomes · d=0.54

Sources

Generated August 14, 2026

Saffron

What saffron actually does, by outcome

Recommended Saffron products

Adverse events and known drug interactions

Supplements that share evidence with saffron

More evidence for Saffron

Threads of Light: How a Royal Dye Became a Research-Backed Aid for Mood, Sleep, and Sight

Best Supplements for Deep, Restful Sleep (2026)

Best Supplements to Ease Neuropathy Pain and Numbness (2026)

Best Supplements to Increase Deep, Restorative Sleep (2026)

Best Supplements for Blood Pressure, Ranked by Clinical Evidence

Best Supplements for Period Cramps, Ranked by Clinical Evidence

Saffron

Recommended Saffron products

More evidence for Saffron

NewThreads of Light: How a Royal Dye Became a Research-Backed Aid for Mood, Sleep, and Sight

NewBest Supplements for Deep, Restful Sleep (2026)

NewBest Supplements to Ease Neuropathy Pain and Numbness (2026)

NewBest Supplements to Increase Deep, Restorative Sleep (2026)

NewBest Supplements for Blood Pressure, Ranked by Clinical Evidence

NewBest Supplements for Period Cramps, Ranked by Clinical Evidence

Threads of Light: How a Royal Dye Became a Research-Backed Aid for Mood, Sleep, and Sight

Best Supplements for Deep, Restful Sleep (2026)

Best Supplements to Ease Neuropathy Pain and Numbness (2026)

Best Supplements to Increase Deep, Restorative Sleep (2026)

Best Supplements for Blood Pressure, Ranked by Clinical Evidence

Best Supplements for Period Cramps, Ranked by Clinical Evidence