Should I Take Saffron?

What Is Saffron?

Saffron comes from the Crocus sativus flower – a small, purple bloom with striking red stigmas. Unlike many plants, this flower cannot grow in the wild or reproduce without human care. On the morning each flower blooms, its stigmas must be carefully harvested by hand. Since this process is so delicate, and a sheer number of flowers are required to produce even a small quantity, saffron is considered one of the most precious and expensive herbs in the world^[1].

Saffron is thought to have originated in present-day Iran before spreading across the Mediterranean, South Asia and parts of Europe^[2]. Even today, Iran remains the heart of global saffron production, responsible for around 85% of the world’s supply^[3].

Throughout history, saffron has been associated with warmth and emotional nourishment. It has been used in cooking, teas and traditional rituals for its vivid colour, comforting aroma and ability to enrich the senses.

Saffron Benefits and Uses

Saffron has been used for thousands of years in culinary, emotional and traditional wellbeing practices. Many people use saffron for:

• Emotional balance: Saffron is often included in herbal blends used to support mood during times of anxiety, stress or low motivation.
• Culinary comfort: Added to warm drinks and dishes for its aroma, colour and gently uplifting sensory qualities.
• Herbal support: Traditionally used in various cultures to encourage harmony and general wellbeing.
• Aromatherapy rituals: The scent of saffron can feel grounding during relaxation routines at home.

How to Take Saffron

Saffron can be enjoyed in several forms depending on your routine and preferences. Common options include:

• Saffron Threads: These are the whole red stigmas of the flower. Threads are typically infused in warm water, milk or herbal tea to release their colour and aroma.
• Saffron Powder: Finely ground saffron, convenient for cooking, baking or stirring into drinks. It blends well and is ideal for people integrating saffron into home recipes.
• Saffron Supplements: Many people prefer capsules for consistency and ease. These often contain standardised extracts.

How Much Saffron Should I Take?

Most saffron supplements provide around 15–30 mg per day, which is a commonly used amount in wellbeing products. With consistent and sensible use, many people begin to notice subtle benefits over time. However, extremely high doses above 5 grams can be toxic, so it’s essential to use saffron responsibly^[4].

Some individuals may also be more sensitive to herbal remedies and should take extra care before introducing saffron. Anyone who is pregnant, breastfeeding, or managing bipolar disorder should consult to a doctor before use. As with any supplement, always follow the guidance on your chosen product and consult a healthcare professional if you’re unsure.

Saffron is generally well-tolerated at supplement levels, but some people may be sensitive. If you’re new to saffron, start with a small amount to see how you respond.

When Should I Take Saffron?

Many people take saffron in the morning for a gently uplifting start to the day, while others prefer it in the evening as part of a calming wind-down routine. The best time to take it ultimately depends on your stress levels, sleep pattern and personal lifestyle.

If you choose to take saffron in the evening, some research suggests doing so 30–60 minutes before bedtime, which may help support the process of winding down and encourage more restful sleep^[5].

Who May Benefit from Taking Saffron?

Saffron may be appealing for people who are looking for natural ways to support:

• Emotional wellbeing during times of anxiety, stress or mild low mood.
• Sleep and evening relaxation. To learn more, read our blog here.
• Daily balance and grounding rituals.
• Aromatherapy or herbal routines at home.
• Culinary wellness – adding warmth and comfort to food.

It’s a versatile herb, making it suitable for people exploring gentle, holistic approaches to wellbeing.

What Herbs Go Well With Saffron?

Saffron blends beautifully with a range of calming and uplifting herbs, making it easy to incorporate into teas, tonics and wellbeing rituals. Some complementary herbs include:

• Chamomile: soothing and gentle, often used to promote relaxation.
• Rosemary: aromatic and enlivening, traditionally associated with clarity.
• Cardamom: warming and fragrant, adds depth to both sweet and savoury blends.
• Ginger: supportive and calming during times of tension.
• Cinnamon: grounding and comforting, perfect for creating a sense of warmth.

These combinations are often found in teas, wellbeing powders or herbal tonics used to support emotional balance and ease daily tension.

Risks, Side Effects and Considerations

Saffron is typically safe when used in culinary amounts or taken in supplement quantities. However, as with any herb, some people may experience side effects, particularly if larger amounts are taken. These can include:

• A dry mouth
• Headaches
• Nausea
• Vomiting
• Changes in appetite
• Dizziness or drowsiness

Additionally, keep the following in mind:

• High doses are not recommended – excessive amounts may cause digestive discomfort or, in worse cases, may be toxic.
• If you are pregnant, consult a healthcare professional before using saffron.
• If you take medicines for mood, blood pressure or hormonal balance, speak to your GP first.
• If you’re sensitive to herbs, introduce saffron gradually. Allergic reactions to saffron are also possible.

FAQs

Is saffron safe to take daily?

Most people can take saffron daily in small amounts, especially when following the guidance on supplement labels. If you're unsure, check with a GP or herbalist.

Can saffron help with anxiety or stress?

Saffron is commonly used in traditional wellbeing practices to support emotional balance. Many people use it alongside other calming herbs and lifestyle practices.

Is saffron powder as good as threads?

Both are effective for different purposes. Threads are ideal for infusions, whereas saffron powder is convenient for cooking and smoothies.

How long does saffron take to work?

This varies. Some people notice benefits when used consistently for several weeks as part of a wellbeing routine.

References

1. Fulton, A. (2017) Saffron’s secret history, from production in Iran to Cleopatra, National Geographic, 3 May. Available at: National Geographic.
2. Wood, L. (2019) ‘Saffron: the story of the world’s most expensive spice’, JSTOR Daily, 3 April. Available at: JSTOR Daily.
3. Food and Agriculture Organization (FAO) (n.d.) Irrigation and Drainage Paper – Saffron. Available at: FAO.
4. WebMD (n.d.) Saffron. Available at: WebMD.
5. Lopresti, A.L., Smith, S.J. and Drummond, P.D. (2021) 'An investigation into an evening intake of a saffron extract (affron®) on sleep quality, cortisol, and melatonin concentrations in adults with poor sleep: A randomised, double-blind, placebo-controlled, multi-dose study', Sleep Medicine, 86, pp. 7–18. Available at: ScienceDirect.