See What Saffron Can Do for Sleep and Heart Health

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Derived from the crocus flower, saffron is a vibrant crimson spice with a rich history spanning centuries of culinary and medicinal use. Rich in potent antioxidants, this distinctive spice shows promise for elevating mood, fighting inflammation, enhancing sleep quality, and promoting better health across multiple systems in your body.

1. Supports Mental Health

Emerging research indicates that two key compounds found in saffron—crocin and safranal—may work to elevate mood-enhancing brain chemicals (such as dopamine, serotonin, and norepinephrine). According to one comprehensive review, saffron demonstrated positive effects on symptoms associated with anxiety and depression. Its potential benefits may be comparable to those provided by conventional antidepressant medications.

2. Helps Certain Eye Conditions

This golden-red spice may provide protective effects and symptom relief for specific eye disorders. Research demonstrates that taking saffron supplements daily could enhance visual function in individuals dealing with age-related macular degeneration (AMD) and diabetic maculopathy—two conditions that can ultimately result in vision loss.

Additionally, saffron supplementation has proven effective at reducing intraocular pressure in patients with glaucoma or chronic eye diseases that cause blindness.

3. Improves Sleep

Evidence is building that saffron might contribute to more restful sleep. According to one review, saffron treatment was beneficial for sleep duration and quality. Scientists believe the mechanism may involve stimulating increased production of melatonin (a sleep-regulating hormone) and activating sleep-related receptors in the brain.

4. Benefits Heart Health

Research indicates that saffron enhances cardiovascular circulation, contributing to decreased heart disease risk. This spice has also demonstrated the ability to lower:

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

Scientific evidence positions 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

Research reveals that adolescents, individuals living with obesity, and those with cardiovascular disease who incorporated daily saffron supplementation experienced improvements in weight management factors such as:

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

Though these findings show promise, additional human clinical trials are necessary before saffron can be formally recommended as an anti-obesity treatment.

Nutritional Information

Since saffron is usually used in small amounts (like when added as a seasoning), it doesn’t serve as a major 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

Notably, saffron provides a solid source of manganese, a mineral that helps with energy metabolism and immune system function.

Types of Saffron Supplements

When shopping for saffron as a dietary supplement, you’ll find it available in multiple formats. These include:

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

Additionally, saffron is manufactured in paste form for skin care or cosmetic purposes.

When Should You Avoid Saffron?

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

You should avoid saffron 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.

Contact your doctor immediately 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.

Saffron Side Effects and Drug Interactions

Consuming excessive amounts of saffron may lead to mild side effects including:

• Diarrhea
• Dizziness
• Nausea or vomiting

Furthermore, 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

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

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