7 Health Benefits of Saffron


The most expensive spice in the world, with 1 pound (450 grams) costing between 500 and 5,000 U.S. dollars is Saffron.

The reason for its hefty price is its labor-intensive harvesting method, making the production costly. Saffron is harvested by hand from the Crocus sativus flower, commonly known as the “saffron crocus.” The term “saffron” applies to the flower’s thread-like structures, or stigma.


Here are 7 health benefits of saffron:

1. Powerful Antioxidant

Saffron contains an impressive variety of plant compounds that act as antioxidants molecules that protect your cells against free radicals and oxidative stress. Notable saffron antioxidants include crocin, crocetin, safranal, and kaempferol.




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2. May Improve Mood and Treat Depressive Symptoms

Saffron is nicknamed the “sunshine spice.” That’s not just due to its distinct color, but also because it may help brighten your mood.


Other studies found that taking 30 mg of saffron daily was just as effective as Fluoxetine, Imipramine, and Citalopram, conventional treatments for depression. Additionally, fewer people experienced side effects from saffron compared to other treatments.

What’s more, both the saffron petals and thread-like stigma appear to be effective against mild-to-moderate depression. While these findings are promising, longer human studies with more participants are needed before saffron can be recommended as a treatment for depression.


3. May Have Cancer-Fighting Properties


In test-tube studies, saffron and its compounds have been shown to selectively kill colon cancer cells or suppress their growth, while leaving normal cells unharmed. This effect also applies to skin, bone marrow, prostate, lung, breast, cervix, and several other cancer cells.

What’s more, test-tube studies have found that crocin, the main antioxidant in saffron, may make cancer cells more sensitive to chemotherapy drugs. While these findings from test-tube studies are promising, the anticancer effects of saffron are poorly studied in humans, and more research is needed.

4. May Reduce PMS Symptoms


Studies show that saffron may help treat PMS symptoms.

In women 20–45 years of age, taking 30 mg of saffron daily was more effective than a placebo at treating PMS symptoms, such as irritability, headaches, cravings, and pain. Another study found that simply smelling saffron for 20 minutes helped reduce PMS symptoms like anxiety and lowered levels of the stress hormone cortisol.

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5. May Act as an Aphrodisiac

Aphrodisiacs are foods or supplements that help boost your libido. Studies have shown that saffron may have aphrodisiac properties, especially in people taking antidepressants.


Additionally, an analysis of six studies showed that taking saffron significantly improved erectile function, libido, and overall satisfaction but not semen characteristics. In women with low sexual desire due to taking antidepressants, 30 mg of saffron daily over four weeks reduced sex-related pain and increased sexual desire and lubrication, compared to a placebo.

6. May Reduce Appetite and Aid Weight Loss

Snacking is a common habit that may put you at risk of gaining unwanted weight. According to research, saffron may help prevent snacking by curbing your appetite.





7. Easy to Add to Your Diet

In small doses, saffron has a subtle taste and aroma and pairs well with savory dishes, such as paella, risottos, and other rice dishes.

The best way to draw out saffron’s unique flavor is to soak the threads in hot, but not boiling water. Add the threads and the liquid to your recipe to achieve a deeper, richer flavor.

Saffron is readily available at most specialty markets and can be purchased as threads or in powdered form. However, it’s best to buy the threads, as they give you more versatility and are less likely to be adulterated.

Though saffron is the most expensive spice in the world, a small amount goes a long way, and you often won’t need more than a pinch in your recipes. In fact, using too much saffron can give your recipes an overpowering medicinal taste.

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In addition, saffron is available in supplement form.

Other Potential Health Benefits

Saffron has been linked to other health benefits that have not yet been extensively studied:

May reduce heart disease risk factors: Animal and test-tube studies indicate that saffron’s antioxidant properties may lower blood cholesterol and prevent blood vessels and arteries from clogging.

May lower blood sugar levels: Saffron may lower blood sugar levels and raise insulin sensitivity, as seen in test-tube studies and mice with diabetes.

May improve eyesight in adults with age-related macular degeneration (AMD): Saffron appears to improve eyesight in adults with AMD and protect against free radical damage, which is linked to AMD.

May improve memory in adults with Alzheimer’s disease: Saffron’s antioxidant properties may improve cognition in adults with Alzheimer’s disease

Risks, Precautions, and Dosage

Saffron is generally safe with little to no side effects. In standard cooking amounts, saffron does not appear to cause adverse effects in humans.

As a dietary supplement, people can safely take up to 1.5 grams of saffron per day. However, only 30 mg of saffron per day have been shown to be enough to reap its health benefits.

On the other hand, high doses of 5 grams or more can have toxic effects. Pregnant women should avoid high doses, as it may cause miscarriage.

As with any supplement, speak to your doctor before taking saffron in supplement form.

Another issue with saffron, especially saffron powder, is that it may be adulterated with other ingredients, such as beet, red-dyed silk fibers, turmeric, and paprika. Adulteration cuts cost for manufacturers, as real saffron is expensive to harvest.

Therefore, it’s important to purchase saffron from a reputable brand to ensure you get an authentic product. If the saffron appears too cheap, its best to avoid it.



Saffron is generally safe for most people and easy to add to your diet. Try incorporating saffron into your favorite dishes to take advantage of its potential health benefits or purchase a supplement online.


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