Herb Hero: Saffron

Common names:

Saffron, also known as Crocus sativus, is a spice from the Iridaceae family. Most commonly bright orange in colour, the strands from this purple flower have long been used to brighten up your life with its mood enhancing effects. Other common names include saffron crocus and autumn crocus.

A surprising history:

This widely used spice has a long medicinal history, thought to span over 3,500 years. A traditional Chinese medicine text from the Mongol dynasty states that “long term ingestion causes a person’s heart to be happy”. According to historical records, saffron was initially grown in the Middle East, with the cultivation and trade spreading to regions such as India, China and the Mediterranean. Pliny the Elder, a Roman author and natural philosopher, described this plant as a ‘panacea’ in his Naturae Historiarum XXXVII.

Growing and harvesting:

Saffron’s growth requires specific climatic conditions, with dry and warm summers being particularly favourable. Saffron extract is sourced from the orange stigma of the Crocus sativa flower. The stigmas can be hand-picked in the early morning before the sun becomes too warm. They are gently removed from the flower, dried and extracted ensuring the actives are preserved.

Health giving benefits:

Saffron has emerged as a potential alternative therapy for low mood. It is known to promote the release of dopamine, which is the hormone associated with pleasure and reward. Showing it plays a role in feeling upbeat and motivated. It contributes to emotional balance and helps to maintain a positive mood. Following the research into depressive symptoms, saffron has also shown further evidence of its potent action in those with insomniac symptoms.

This spice has a rich composition of bioactive compounds such as crocin and safranal. Crocin is a compound known for enhancing memory and cognitive function. Safranal gives saffron its distinctive aroma, whilst exerting mood lifting effects. It is also known to play a role in neuroprotection particularly in the context of neurodegenerative disease. These bioactive compounds are also responsible for saffron’ s unique bright colour, strong taste and aroma.

Saffron has also been studied for its potential treatment for stress related over-eating. With one study suggesting that saffron consumption produces a reduction of snacking and creates a satiating effect that could contribute to body weight loss.

Saffron is a perfect partner for magnesium and vitamin B6, which are both also often used for providing beneficial effects of women suffering with premenstrual syndrome (PMS) and menopausal symptoms such as hot flushes. Saffron, magnesium and vitamin B6 have also been shown to play an important role in maintaining hormonal balance. It can also be paired with other botanicals such as hops which have also improved menopausal symptoms in previous studies.

Research:

In one study, 60 patients with anxiety and depression received crocus sativus stigma capsules or placebo twice daily for 12 weeks. The results showed that saffron supplementation reduced Beck Depression Inventory (BDI) scores by 2 times more than placebo.

Another systematic review by Marx et al. 2019, which included 23 studies, found that saffron had large positive effects on depressive and anxiety symptoms when compared with placebo. Saffron has also been used alongside anti-depressant medication in people with mild to moderate depression. This combination has shown to be safe, as well as reduce side effects, with possible beneficial interactions on depressive symptoms. In addition to its positive neurological impact, Saffron has also been shown to have antioxidant, blood pressure lowering and anti-inflammatory effects.

Our Top Tips:

When choosing saffron for its health benefits, look for a saffron extract which provides a standardised percentage of the actives safranal and crocins.

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Author: James Pugh, BSc, is a Nutrition Advisor at Viridian Nutrition. He holds a BSc honours degree in Sport & Exercise Nutrition.

References:

Bensky D, Clavey S, Stoger E. Chinese Herbal Medicine Materia Medica. Seattle, WA: Eastland Press; 2004 629-632

Chauhan S, Tiwari A, Verma A, Padhan PK, Verma S, Gupta PC. Exploring the Potential of Saffron as a Therapeutic Agent in Depression Treatment: A Comparative Review. Yale J Biol Med. 2024 Sep 30;97(3):365-381.

Zouagui R, Sbabou L. Saffron in Phytotherapy: Pharmacological Properties and Medicinal Uses. 2022.

Akowuah GA, Htar TT. Therapeutic properties of saffron and its chemical constituents [Internet]. J Nat Prod. 2014;7:5–13.

Mazidi, Mohsen, Shemshian, Maryam, Mousavi, Seyed Hadi, Norouzy, Abdolreza, Kermani, Tayebe, Moghiman, Toktam, Sadeghi, Akram, Mokhber, Naghme, Ghayour-Mobarhan, Majid and Ferns, Gordon A. A.. "A double-blind, randomized and placebo-controlled trial of Saffron (Crocus sativus L.) in the treatment of anxiety and depression " Journal of Complementary and Integrative Medicine, vol. 13, no. 2, 2016, pp. 195-199.

Marx W, Lane M, Rocks T, Ruusunen A, Loughman A, Lopresti A, Marshall S, Berk M, Jacka F, Dean OM. Effect of saffron supplementation on symptoms of depression and anxiety: a systematic review and meta-analysis. Nutr Rev. 2019 Aug 1;77(8):557-571.

Gout B, Bourges C, Paineau-Dubreuil S. Satiereal, a Crocus sativus L extract, reduces snacking and increases satiety in a randomized placebo-controlled study of mildly overweight, healthy women. Nutr Res. 2010 May;30(5):305-13.

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.