21XP
Eases self-rated depression symptoms in small trials, mostly from Iran, but clinician-rated scores did not improve and the newest independent trial found no effect.
Saffron
Saffron is a spice harvested from the dried stigmas of the Crocus sativus flower
Often taken withOmega-3, Magnesium, Vitamin D
Evidence-backed benefits
How Saffron can help, goal by goal, with the studies behind each score.
19XP
Improves sleep quality scores, with about 100 mg a day working best in trials.
13XP
Eased PMS symptoms in small controlled trials.
11XP
Lowered self-rated anxiety in small trials, but not clinician-rated anxiety.
How to read XP
Each score is for this supplement and that specific goal, not a general rating.
XP combines how reliable the research is with how much difference it usually makes. Higher means stronger evidence for that supplement and that goal.
Limited<15 XPModest15–27 XPModerate28–44 XPReliable45–69 XPHigh70+ XP
Dosage
What studies commonly use for Saffron, and how it is usually taken.
Usual dose
30 mg per day
30 mg/day (15 mg twice daily or 30 mg once daily)
How to take it
- Any time of day
See study range
20–30 mg/day (standardized stigma extract, e.g. Affron)
Your journey
Sleep Quality comes first (week 2 → week 4); PMS Symptoms takes longest (week 4 → week 9). An estimate from the studies' timelines, not a promise: everyone responds differently.
From the first noticeable effect to roughly full strength. Colour follows the XP tier of each benefit.
Make it a habit
These gains come from steady use, not a single dose. Keep Saffron in your routine for about week 9 before you judge it.
Safety
What to know before you take Saffron.
Safety rating
Well tolerated
Mild effects, if any.
- Toxic at very high dosesFrom about 1.2 g up it can be dangerous. Stick to the usual dose.
Check with a doctor first if you're pregnant.
General information, not medical advice. If you are pregnant, take medication or have a health condition, check with a doctor or pharmacist first.
Common pairings
Supplements and habits often combined with Saffron.
Where to buy
Brands we looked at for Saffron, with our quality score for each.
Pure Micronutrients
Saffron Extract
Quality score3/5
No listings for this country yet.
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