Supplement · Brain health technique
Saffron
Evidence grade: Context Dependent
A spice derived from Crocus sativus stigmas, rich in bioactive carotenoids (crocin, safranal) that influence serotonin and antioxidant pathways. Used traditionally for mood, vision, and cognition.
- Practice
- Supplement
- Principle
- Nourishment
- Tactic
- Mood, Sleep & Stress Modulators
- Evidence grade
- Context Dependent
- Strength of evidence
- Medium
How to practice Saffron
Standardized extract (2–3% safranal or 0.3% crocin) at 15–30 mg/day divided once or twice daily. Take with meals for absorption. Visible effects typically occur within 4–6 weeks. Choose verified, genuine saffron extracts to avoid adulteration. Avoid during pregnancy or with antidepressants without medical advice.
The evidence behind Saffron
Saffron modulates serotonin reuptake and reduces oxidative stress. Multiple RCTs show antidepressant efficacy comparable to SSRIs for mild-to-moderate depression, with added benefits for sleep and cognition. Evidence for neuroprotection is promising but still emerging. High doses are safe but costly.
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