Saffron Supplements: What It Is, What the Research Says & What to Buy
Saffron is a spice made from the crocus flower, also sold in capsules. In small trials of adults with mild to moderate depression, 30 mg a day lowered depression scores more than a dummy pill. It is not a replacement for care. Our pick: Nootropics Depot Saffron Extract.
By Erin Rose Updated October 19, 2026 How we score
What to buy
Nootropics Depot Saffron Extract is our pick. Each capsule has 30 mg of extract with at least 7.5% crocins, the main active compounds, and it is the saffron our readers buy most.
Nootropics Depot Saffron Extract
Our pick
Want one on a public testing list? Thorne Rapid Relief Saffron is on NSF/ANSI 173, which checks the capsule holds what the label says.
Thorne Rapid Relief Saffron
NSF/ANSI 173
Where to go next
- Best saffron supplement: the products we compared, ranked.
- Saffron dosage guide: how much to take.
- Is your saffron real?: fakes and how to read a label.
- Saffron gummies: how they compare with capsules.
- Saffron cost: what 30 mg costs, cheapest first.
What saffron does
Saffron is the dried threads of the crocus flower. Its main compounds are crocins and safranal. The trials are small, short and mostly from one country, so treat the results as early.
| Goal | Evidence | What trials found |
|---|---|---|
| Low mood (mild to moderate depression) | Some | A review that pooled 9 trials found lower depression scores than a dummy pill. A larger review agreed, but warned that positive trials were more likely to be published. |
| Anxiety | Some | The same review found lower anxiety scores, with the same caution. |
| PMS | One trial | One trial in women with PMS, at 15 mg twice a day, found milder symptoms than a dummy pill. |
| Eye health (early macular degeneration) | One small trial | In 25 people with early macular degeneration, one small trial found a change in a lab test of the retina after 3 months. The authors say its meaning for eyesight is not known yet. |
How much to take
Mood trials used 30 mg a day for 6 to 8 weeks. That is one capsule of our pick. See the dosage guide.
Is your saffron real?
Saffron is one of the most faked spices. A 2026 review estimated that 20 to 30% of saffron spice sold is adulterated, from about 3.5% in EU markets to 60% in India (Mehdizadeh 2026). A named extract with a stated crocin or safranal level, from a brand that tests, is the safer buy. More in is your saffron real?
Is saffron safe?
At trial doses, most people do fine. In trials, about 1 in 6 people reported a side effect, mostly mild, such as an upset stomach (Hasheminasab 2026). A few things to check:
- Depression: saffron is not a replacement for care. See a doctor if you feel depressed.
- Antidepressants or other medicines: ask your doctor before adding saffron.
- Pregnant or breastfeeding: ask your doctor first.
- Higher doses and long use carry more risk (Hasheminasab 2026). Stay at the trial amount.
Questions people ask
How long does saffron take to work?
The mood trials ran 6 to 8 weeks before measuring results (Akhondzadeh 2005; Lopresti 2019). Give it at least that long, and talk to a doctor if your mood does not improve or gets worse.
Can I just cook with saffron?
The early trials gave 30 mg of dried saffron a day, measured out. In cooking you cannot easily measure that, and loose saffron is often faked.
Sources
- Tóth B, et al. “The Efficacy of Saffron in the Treatment of Mild to Moderate Depression: A Meta-analysis.” Planta Med. 2019. PubMed 30036891
- Marx W, et al. “Effect of saffron supplementation on symptoms of depression and anxiety: a systematic review and meta-analysis.” Nutr Rev. 2019. PubMed 31135916
- Akhondzadeh S, et al. “Crocus sativus L. in the treatment of mild to moderate depression: a double-blind, randomized and placebo-controlled trial.” Phytother Res. 2005. PubMed 15852492
- Agha-Hosseini M, et al. “Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial.” BJOG. 2008. PubMed 18271889
- Falsini B, et al. “Influence of saffron supplementation on retinal flicker sensitivity in early age-related macular degeneration.” Invest Ophthalmol Vis Sci. 2010. PubMed 20688744
- Mehdizadeh M, et al. “Combating saffron fraud: a systematic review of adulteration practices, detection technologies, recommendations and challenges.” Crit Rev Food Sci Nutr. 2026. PubMed 40792566
- Hasheminasab FS, et al. “Adverse Events of Saffron (Crocus sativus L.): Systematic Review of Current Evidence.” Health Sci Rep. 2026. PubMed 42057871
- Lopresti AL, et al. “Efficacy of a standardised saffron extract (affron®) as an add-on to antidepressant medication for the treatment of persistent depressive symptoms in adults: A randomised, double-blind, placebo-controlled study.” J Psychopharmacol. 2019. PubMed 31475623