Saffron: Health benefits, side effects, and how to use it
Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Jon Johnson on November 15, 2019
Early evidence suggests that saffron may boost mood, increase libido, and fight oxidative stress. Saffron is generally safe for most people to consume, and it is very simple to add it to the diet.
In this article, learn more about the possible health benefits of saffron.
The antioxidants in saffron may help fight against oxidative stress.
They then heat and cure the threads to bring out the flavor of the saffron. This extra labor makes saffron one of the most expensive spices in the world.
A study in the Journal of Behavioral and Brain Science found that a saffron extract increased dopamine levels in the brain without changing the levels of other brain hormones, such as serotonin.
Other research suggests that taking 30 milligrams (mg) of saffron each day could cause similar effects as drugs that treat mild-to-moderate depression, such as imipramine and fluoxetine.
Although some people recommend using saffron as a complementary therapy for improving mood, it is too early to recommend it for treating depression symptoms.
Saffron may also increase sex drive and sexual function in both males and females.
Researchers reviewed the effects of saffron on male infertility problems and noted that while it had a positive effect on erectile dysfunction and overall sex drive, it did not change the viability of the semen.
An older study from 2012 looked at the effects in women who had reported experiencing sexual dysfunction due to taking the antidepressant fluoxetine.
Women who took 30 mg of saffron each day for 4 weeks had increased sexual desire and vaginal lubrication compared with those who took a placebo instead.
The authors of a 2015 review looked at the research on saffron and symptoms of PMS. Women between the ages of 20 and 45 years who took 30 mg of saffron each day had fewer symptoms than those who took a placebo.
Additionally, women who simply smelled saffron for 20 minutes had lower levels of the stress hormone cortisol in their system, which may also contribute to a reduction in PMS symptoms.
In general, the consumption of saffron carries little risk. Cooking with saffron is a great way to add it to the diet without the risk of consuming too much of this spice.
Taking up to 1.5 grams of saffron each day is generally safe, but eating too much can be toxic. Researchers consider 5 g to be a toxic dose.
Very high dosages may be more dangerous for certain groups of people. For instance, the authors of one study note that pregnant women should avoid having more than 5 g per day of saffron as it has a stimulating effect on the uterus.
Allergic reactions are a possibility. Anyone who experiences symptoms of an allergic reaction after taking saffron should see a doctor.
Saffron is an ancient and expensive herb. It contains some antioxidant compounds, which may help reduce the risk of certain chronic conditions that have an association with oxidative stress.
There is little evidence to suggest that these antioxidants are any more beneficial to the body than the ones that a person can get simply by eating plenty of fruits and vegetables.
Although more research on these effects is necessary, saffron may also help improve the mood, boost sexual function, and reduce PMS symptoms in some people.
SHOP FOR SAFFRON
Saffron is available as a spice or supplement or in the form of bulbs to grow at home. Look for them in health food stores or online: