What is saffron ?

The dried stigmas of Crocus sativus are used to make saffron. It contains safranal, crocin, crocetin, and other carotenoids and volatile chemicals that are believed to be responsible for the majority of saffron’s health benefits, including its neuromodulatory, anti-inflammatory, and antioxidant properties. Pure saffron, or deep red threads, is costly due to the labor-intensive nature of its production; nonetheless, standardized extracts are used in many clinical investigations to guarantee constant active constituents.

Saffron benefits: what the science says

1. Mood, depression and anxiety

Saffron extracts can lessen depressive symptoms in mild-to-moderate major depressive disorder, according to several randomized controlled trials (RCTs) and meta-analyses. In brief trials, their effects are similar to those of several traditional antidepressants. In multiple RCTs, saffron was proven to be safe and efficacious for depression in a 2018 meta-analysis. One of the strongest evidence of saffron’s health advantages to date is this groundbreaking discovery.

2. Saffron benefits for female health

Premenstrual symptoms (PMS) and premenstrual dysphoric disorder (PMDD) are alleviated by saffron, according to many RCTs, showing improvements on validated symptom scales when compared to a placebo. Additionally, short-term studies comparing saffron to a placebo and, in some cases, to fluoxetine demonstrate benefit for postpartum depression. According to these results, saffron clearly improves the mental health of women in controlled environments.

3. Saffron and weight loss: appetite control and snacking reduction

More than just coloring food, according to recent research, saffron may also help control hunger and lessen emotional nibbling, two important aspects of healthy weight management. The human trial that has received the most citations is that conducted by Gout et al. (2010) and published in Nutrition Research (PMID: 20579522). For eight weeks, women with mild obesity who took 176.5 mg of Satiereal® saffron extract daily participated in this double-blind, placebo-controlled trial. Researchers monitored body weight, hunger, desires, and snacking behaviors.

Anticipate modest behavioral and appetite improvements as opposed to significant weight loss on your own. Supplement with saffron and combine it with regular exercise and a nutritious diet.

4. Cardiovascular and Metabolic Health

Saffron may promote heart and metabolic health, according to research. Supplementing with saffron reduced triglycerides by approximately 5.4 mg/dL and total cholesterol by approximately 6.4 mg/dL, according to a meta-analysis of 14 RCTs. Saffron significantly decreased fasting blood glucose, HbA1c, total cholesterol, and systolic and diastolic blood pressure, according to a different, bigger meta-analysis of 25 RCTs with 1,486 participants. Nevertheless, it had no discernible impact on LDL, BMI, or other lipid indicators. These findings imply that, despite its apparent lack of direct effect on weight loss, saffron has significant metabolic advantages, especially for blood pressure and glucose regulation.

5. Antioxidant, Anti-Inflammatory, and Liver Support

Bioactive chemicals found in saffron help lower inflammation and oxidative stress. Saffron has been shown to increase overall antioxidant capacity while lowering indicators like MDA and hs-CRP in both human and animal models. These health benefits of saffron are highlighted by research on illnesses such as non-alcoholic fatty liver disease (NAFLD) and other metabolic disorders, which suggests that saffron may boost liver function and general cellular resilience.

6. Saffron benefits for male health

Dedicated male-only RCTs are scarcer, despite the fact that many clinical saffron studies concentrate on mood and metabolic outcomes (applied across genders). However, saffron helps male wellbeing through better mood, less stress, and possible metabolic advantages (limited trials and animal studies have indicated favorable signals in libido and reproductive parameters). For conclusive claims, larger trials with a male focus are required.

Saffron may benefit men’s overall health (metabolic, mood), but additional research is needed to support specific reproductive claims.

7. Saffron oil benefits: skin, beauty and topical use

Early clinical and cosmetic investigations have shown benefits in skin tone, antioxidant protection, and pigmentation fading with topical saffron oil (or saffron infused into carrier oils), which is popular for traditional applications. Although thorough RCTs in cosmetic contexts are still scarce, laboratory research supports the anti-inflammatory and photoprotective qualities that underpin many saffron oil benefits claims.
Select premium saffron oil mixes for skin and attractiveness, and patch-test before using widely.

How to take saffron?

To release color and flavor, soak a few strands of culinary saffron (pure saffron, also known as kesar) in warm water or milk. This is safe in food levels and provides modest amounts of active ingredients. (This is the traditional advantage of the Kesar technique.)
Supplemental saffron: Standardized extracts are commonly utilized in clinical trials (e.g., 15-30 mg/day for mood; some weight-loss trials employed larger extract doses). Seek out third-party testing and unambiguous crocin/crocin equivalent standards. These are the most researched forms of saffron supplement advantages.
Good tolerability at trial doses is reported by trials. Excessively high dosages (several grams daily) are not researched and could have negative consequences. Concentrated supplements should not be taken by pregnant women unless supervised by a doctor.