What is the recommended dosage for Saffron (Crocus sativus)?

Sleep: 28-30 mg standardized extract (affron or similar), before bed

What are the side effects of Saffron (Crocus sativus)?

Potential side effects include: Drowsiness (desired for sleep use), Dry mouth, Headache and dizziness (rare at standard doses), Appetite changes.

Can saffron supplements support better sleep?

Saffron (Crocus sativus) contains crocin and safranal, compounds that may modulate serotonin and GABA signaling. Two randomized controlled trials found that saffron supplementation (typically 28 mg/day of standardized extract) improved sleep quality scores. Saffron may offer dual benefits for sleep and mood, as its antidepressant effects are supported by several meta-analyses. It is generally well tolerated but should not be used during pregnancy. Consult your healthcare provider.

What compounds in saffron may support sleep?

Saffron (Crocus sativus) contains several bioactive compounds with potential sleep-relevant properties. Crocin and crocetin are carotenoid compounds that have shown anxiolytic effects in animal studies, potentially through serotonergic and GABAergic modulation. Safranal, responsible for saffron's distinctive aroma, has demonstrated sedative-hypnotic properties in animal models at appropriate doses. Clinical trials using standardized saffron extracts (typically 28-30 mg/day of Affron or equivalent) have reported improvements in sleep quality scores, with effects appearing within 1-2 weeks of supplementation.

Does saffron help with both mood and sleep simultaneously?

Research suggests saffron may address both mood and sleep through overlapping neurochemical pathways. Multiple clinical trials have shown saffron extracts may support mild-to-moderate mood concerns, and since mood disturbance is one of the most common causes of poor sleep, this dual action is particularly relevant. A 2020 randomized trial with 63 participants found that 14 mg of affron (standardized saffron extract) twice daily improved both mood scores and sleep quality over 28 days. The serotonin-modulating properties of crocin may help explain this dual benefit, as serotonin is a precursor to the sleep hormone melatonin.

Saffron (Crocus sativus)

herb

Also known as: Crocus sativus, Kesar, Zafran, affron

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About

Saffron stigma extract contains crocin and safranal, which demonstrate antidepressant and anxiolytic properties in multiple RCTs. These mood-modulating effects may support sleep quality, particularly in individuals with comorbid mood disturbances. A small RCT found saffron improved sleep quality scores compared to placebo.

How It Works

Crocin and safranal modulate serotonin reuptake and GABA-A receptor activity; antioxidant carotenoids reduce neuroinflammation; BDNF modulation supports mood-sleep axis.

Evidence For Conditions

Condition	Grade	Participants
Insomnia	D	--	View →
Anxiety-Related Sleep Problems	D	--	View →
Menopause-Related Sleep Disturbance	D	--	View →

Side Effects

Drowsiness (desired for sleep use)
Dry mouth
Headache and dizziness (rare at standard doses)
Appetite changes

Drug & Supplement Interactions

SSRIs and antidepressants — may have additive serotonergic effects
Anticoagulants — saffron may have mild antiplatelet effects
Blood pressure medications — may enhance hypotensive effects

Always inform your healthcare provider about all supplements you take.

Related Ingredients

California Poppy Chamomile Hops Jujube Seed Extract Kava

Quick Facts

Dosage: Sleep: 28-30 mg standardized extract (affron or similar), before bed
Forms: capsule tablet
Natural Sources: Saffron crocus stigmas
Upper Limit: 200 mg/day (higher doses may cause toxicity)
Best Time: With dinner or 1-2 hours before bed

Evidence Summary

Insomnia D

Anxiety-Related Sleep Problems D

Menopause-Related Sleep Disturbance D

FDA Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The products and information on this website are not intended to diagnose, treat, cure, or prevent any disease. The evidence grades presented are based on our analysis of published peer-reviewed research and do not constitute medical advice. Always consult your healthcare provider before starting any supplement regimen.