WHAT HAPPENS TO YOUR SLEEP, MOOD, AND HEART HEALTH WHEN YOU ADD SAFFRON TO YOUR DIET

Medically reviewed by Karina Tolentino, RD

Key Takeaways

• Saffron may help improve mood and mental health by boosting brain chemicals.
• Taking saffron supplements might improve vision in people with certain eye diseases.
• Saffron can help with sleep quality and may increase the hormone melatonin.

Saffron is a bright red spice from the crocus flower that’s been used for centuries for its color, flavor, and healing properties. Packed with powerful antioxidants, saffron may help boost your mood, reduce inflammation, improve your sleep, and support your overall health.

1. Supports Mental Health

Current evidence suggests that saffron's compounds crocin and safranal may help increase mood-boosting chemicals (such as dopamine, serotonin, and norepinephrine) in the brain. One review found that saffron positively impacted anxiety and depression symptoms. It may offer benefits similar to antidepressant medications.

2. Helps Certain Eye Conditions

Saffron may protect against and improve symptoms of certain eye diseases. Studies show that daily saffron supplements may improve vision in people with age-related macular degeneration (AMD) and diabetic maculopathy, which can both lead to vision loss.

Supplementing with saffron has also been shown to lower eye pressure in people with glaucoma or chronic eye diseases that cause blindness.

3. Improves Sleep

Some research suggests that saffron could support better sleep. One review found that saffron treatment was beneficial for sleep duration and quality. Researchers think it may work by encouraging higher levels of melatonin (a sleep-regulating hormone) and triggering sleep-related receptors in the brain.

4. Benefits Heart Health

Studies suggest that saffron strengthens the blood circulatory system, helping to reduce the risk of heart disease. Saffron can also lower:

• Blood pressure
• Blood sugar
• Total cholesterol
• Low-density lipoprotein (LDL or "bad") cholesterol

Research points to saffron as a complementary supplement to conventional medical treatment for heart disease prevention and maintenance. Always discuss with your healthcare provider before incorporating saffron or other supplements.

5. Promotes Weight Management

Studies show that adolescents, people with obesity, and people with heart disease who took a daily saffron supplement were able to reduce weight management factors such as:

• Appetite
• Body weight
• Body mass index (BMI)
• Waist circumference

While the results are promising, more human clinical trials are needed before saffron can be recommended as an anti-obesity treatment.

Nutritional Information

Because saffron is typically consumed in smaller quantities (like when used as a spice), it's not considered a significant source of micro or macronutrients. A two-tablespoon serving of saffron contains:

• Calories: 13
• Fat: 0.25 grams (g)
• Carbohydrates: 2.74 g
• Fiber: 0.16 g
• Protein: 0.48 g
• Vitamin C: 3.4 milligrams (mg)
• Manganese: 1.19 mg

Saffron is a solid source of manganese, a mineral that helps with energy metabolism and immune system function.

Forms of Saffron Supplements

As a supplement, saffron can be purchased in several different forms. These include:

• Capsule
• Extract
• Tablet
• Liquid
• Powder
• Tea

It is also produced in paste for skin care or cosmetic purposes.

Who Should Avoid Saffron?

Saffron is generally considered safe for most healthy adults when taken in a dose of fewer than five grams.

Saffron should be avoided if you are pregnant or breastfeeding. Some evidence suggests that saffron may have the potential to lead to miscarriage. There's currently not enough research on whether it's safe for nursing infants.

Seek medical attention if you're consuming saffron and notice numbness or tingling in your hands and feet or yellow-tinted eyes and skin. This could be the result of severe saffron toxicity.

Side Effects and Drug Interactions

Mild side effects related to ingesting too much saffron include:

• Diarrhea
• Dizziness
• Nausea or vomiting

In addition, saffron may interact with the following medications:

• Blood thinners: May increase your chance of bleeding
• Mood medications: Can have effects on your mood
• Sleep-inducing medications: Might make you tired and sleepy

Ensure safety with a healthcare provider before adding saffron or new supplements to your routine.

Read the original article on Verywell Health

2025-12-03T14:33:33Z