Saffron

Also known as: Crocus sativus, kesar, zafran, Safr'Inside

Grade A — Strong Evidenceherbmood
30–30 mgWith meals, twice daily (15mg AM + 15mg PM). Full effects at 6-8 weeks.

Saffron (Crocus sativus) stigma extract contains the active compounds crocin and safranal, which have demonstrated antidepressant effects comparable to fluoxetine (Prozac) in multiple RCTs. It modulates serotonin metabolism and also shows benefits for PMS symptoms, sexual dysfunction (including antidepressant-induced), and appetite control. Standardized extracts at 30mg/day are the most studied dose for mood support.

TL;DR: Potent natural antidepressant with multiple RCTs showing comparable efficacy to fluoxetine at just 30mg/day. Also supports eye health.

😊Mood🧠Cognitive Performance
Last reviewed: 2026-03-12

Quick Facts

Evidence

Grade A

Studies

3

Interactions

3

Forms

1

Evidence Rating: Grade A — Strong Evidence

Multiple high-quality RCTs, systematic reviews, or meta-analyses with consistent findings.

Cycling Protocol

8 weeks on/4 weeks off

Clinical trials typically use 8-12 week courses; cycling prevents tolerance to serotonergic effects

Interaction Warnings

SSRIs/antidepressantsModerate

Additive serotonergic effect; monitor

AnticoagulantsLow

Weak antiplatelet; monitor warfarin

AntihypertensivesLow

Mild blood pressure lowering; monitor

Important Notes

  • High doses (>5g) toxic — uterine stimulant
  • Avoid supplemental doses in pregnancy
  • Cost-effective as supplement, not as culinary spice

Clinical Evidence (3 studies)

Saffron vs placebo for depression

Akhondzadeh S et al. (2005) — Phytother Res

Significant antidepressant effect at 30mg/day; RCT

View on PubMed

Saffron vs fluoxetine: comparable efficacy

Noorbala AA et al. (2005) — J Ethnopharmacol

Comparable efficacy to fluoxetine at 30mg/day; double-blind pilot RCT

View on PubMed

Meta-analysis: saffron for depression

Shafiee M et al. (2020) — J Integr Med

Significantly superior to placebo for depression

View on PubMed

Alternatives to Consider

These supplements target similar goals and may be worth considering alongside or instead of Saffron.

Ashwagandha

Grade A

Ayurvedic adaptogen with strong clinical evidence for cortisol reduction (15-30%), stress relief, and exercise performance.

😊 Mood

St. John's Wort

Grade A

Cochrane-validated antidepressant comparable to SSRIs for mild-moderate depression. CRITICAL: interacts with many drugs via CYP induction.

😊 Mood

Rhodiola Rosea

Grade B

Adaptogenic herb with strong evidence for reducing stress-related fatigue. Comparable to low-dose antidepressants for mild depression.

😊 Mood

Related Supplements

Omega-3 Fish Oil

Grade A — Strong Evidence

Essential fatty acids with strong evidence for cardiovascular and mental health. EPA-dominant for mood; triglyceride form for absorption.

Lion's Mane

Grade B — Moderate Evidence

Medicinal mushroom that stimulates NGF. Multiple RCTs show benefits for mild cognitive impairment and mood.

B-Complex

Grade B — Moderate Evidence

Group of essential vitamins for energy metabolism, nervous system function, and mood. Methylated forms preferred for MTHFR variants.

Tongkat Ali

Grade C — Preliminary

Southeast Asian herb with emerging evidence for cortisol reduction and hormonal support.

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⚕️ Important Disclaimer

This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.

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