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Saffron comes from the Crocus sativus L. plant and is a prized spice in many parts of the world, which goes hand in hand with it also being one of the most expensive spices. Each saffron flower contains only three stigmas, or red points, that must be hand harvested during the short 8 week harvesting window in the fall. Iran produces about 90% of the world’s saffron and conducts much of the research that we have. Other top producing countries include Afghanistan, Turkey, Spain, Greece, Italy, Morocco, Egypt, Israel, New Zealand, Australia, Pakistan, and India.

Studies on Using Saffron for Depression

There have been multiple studies showing the effectiveness of saffron on depression. While there are a few limitations to the studies, in general they meet the scientific community’s standards (things like being double-blind, placebo controlled, randomized, etc.) The main limitations were the length of the studies (most of them have been under eight weeks), size of study (less than 50 people), and most studies have been conducted in Iran. While these limitation do not diminish the findings, it does mean we could use additional studies that are longer in duration and are conducted with a wider diversity of people participating in the studies as genetic makeup can impact results.

Most of the studies compared saffron either to a placebo, the antidepressant drug imipramine (brand name Tofranil), or fluoxetine (brand name Prozac). In general, saffron was shown to be more effective than the placebo and at least as effective as the drugs – usually with fewer side effects.

One study also looked at the effects of saffron on mild to moderate postpartum depression 4-12 weeks after childbirth. The group that received saffron experienced a reduction in symptoms comparable to the group that received fluoxetine, again, with fewer side effects.

Mechanisms Behind the Benefits of Saffron

It is unclear exactly how saffron helps with depression, but it likely acts in the same way that many antidepressants do – on our neurotransmitters. Neurotransmitters are chemical messengers that are responsible for sending messages across the gap between neurons. Essentially, they help our brain and body communicate. While we have over 100 neurotransmitters, there are several key ones that have been identified to help with depression:

  • Dopamine: Related to reward and motivational behavior, attention, and memory.
  • Noradrenaline / Norepinephrine: Increases alertness and reaction time, and helps the body respond to stress.
  • Serotonin: Involved in many behaviors such as sleep, mood, cognition, temperature regulation, digestion, and pain.
  • Glutamate: One of the most abundant neurotransmitters in our brain, it helps with cognition, emotions, sensory information, motor coordination, and is essential for brain development and cognitive performance. It is also a precursor for GABA, which is an inhibitory neurotransmitter, meaning it has a calming effect.

The data we have on how saffron affects depression comes from animal models. One study looked at the changes in all four of these neurotransmitters on rat brains after receiving varying doses of saffron extract. While saffron did not have an effect on serotonin or norepinephrine, it did affect dopamine and glutamate. The researchers theorized that the saffron may have needed more time to affect the other neurotransmitters, especially since other rat studies do suggest that saffron influences serotonin levels. Another possibility is that the anti-inflammatory effects of saffron could lead to reducing inflammation. There is a growing body of evidence that points to inflammation as a cause of depression, though it is not a direct causal link – not everyone with depression also shows signs of inflammation and not everyone with inflammation has depression. But it does appear to be playing a role, especially for those who do not respond well to antidepressants. Inflammation essentially slows down the connections between neurons and sabotages receptor sites. So even if you have enough serotonin and dopamine, inflammation prevents the receptors from responding. This is why antidepressants are not as helpful in these cases. Since saffron is a potent anti-inflammatory, it may be influencing depression by getting at the root cause.

Saffron Molecules

Saffron contains over 150 compounds, but the four most important are:

  • Picrocrocin (responsible for saffron’s taste)
  • Safranal (responsible for the aroma, and is the most abundant chemical)
  • Crocin (gives color to saffron)
  • Crocetin (gives color to saffron)

Both crocin and safranal have shown antidepressant qualities, so you will often see these molecules listed on saffron supplements. Crocin and crocetin are both carotenoids, which is what gives some fruits and vegetables their bright red, yellow, and orange colors. They are important molecules because they act as antioxidants for us and help reduce inflammation, which could explain crocin’s effect on depression.

Saffron Supplements and Extracts

There are multiple ways to incorporate saffron into your routine. The spice is available at most grocery stores and can be added to dishes and even made into a tea. There are also supplements available, including companies that have standardized an extract process to ensure a high quantity of crocin and safranal components. These extracts are the main ingredient used in the saffron studies.

  • Affron is from a Spanish company and is standardized to 3.5% Leptricrosalides®, which is a patented combination of crocins, crocetin and safranal. It was also the first extract to be used with adolescents. The company uses Spanish saffron, which has been shown to be some of the highest quality.
  • SaffroMood is from an Iranian company and was used in many studies on saffron.
  • Saffr’Active is from a French company and is standardized to a minimum of 3% crocins and 2% safranal.
  • Saffron extracts are widely available, although many of them are standardized only to .3% safranal, and do not show the crocin or crocetin content.

Personally, I have been using Affron that I purchase from Mind Nutrition. This company is located in the UK and provides worldwide shipping. You can also purchase Affron on Amazon here. Note that this version includes apoptogenic herbs, which are great for many people but not everyone.

Additional Benefits

Saffron may also be beneficial for a few other conditions:

  • Alzheimer’s disease: saffron may be as effective as the prescription donepezil
  • Menstrual cramps / PMS
  • Macular degeneration / Glaucoma
  • Insomnia
  • Postpartum depression
  • Improving memory and learning skills
  • Multiple sclerosis
  • Hot flashes in postmenopausal women
  • Anxiety
  • Appetite: saffron may reduce snacking and increase satiety
  • May lower cortisol levels

How to take Saffron

The standard dose is 15 mg of saffron extract, twice daily for 8 weeks. Saffron seems to be well tolerated at this dosage but may cause adverse effects at higher dosages. Sadly, most studies are short in duration, so we do not know the effects of long-term supplementation.

The most common reported side effects include headache, nausea, anxiety, and decreased appetite. Other side effects include dry mouth, agitation, drowsiness, sweating, constipation or diarrhea, flushing, and low mood. An allergic reaction can also occur, although this is rare. 

You should not supplement with saffron if you have:

  • Bipolar disorder, as it could trigger excitability and impulsivity
  • Allergies to Lolium, Olea (includes olive), and Salsola
  • Scheduled surgery, as saffron can slow down the central nervous system. Stop taking at least two weeks before surgery
  • Bleeding disorders

Bottom Line

In multiple studies saffron was shown to be just as effective as antidepressants, often with fewer side effects. While the mechanism of action is not entirely clear, the working theory is that it increases several neurotransmitters and decreases inflammation. You can incorporate saffron into your diet by adding the spice to dishes or making a tea; or by purchasing one of several standardized extracts.

Credits

Photo by Vera De on Unsplash

Sources

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