Herbal extract
Saffron
A spice from the Crocus sativus flower with a growing evidence base for mood.
KÖGN Health grades Saffron as B+ (Moderate evidence) and rates it 4.0 out of 5.
Last reviewed · June 2026
Primary effects
- Improved mood
- Reduced low mood
- Antioxidant support
How it works
Its constituents crocin and safranal appear to modulate serotonin signalling and have antioxidant activity in neural tissue.
Overview
Saffron is the dried stigma of the Crocus sativus flower, long used as a culinary spice and in traditional practice. It is one of the better-studied botanicals for low mood: several randomised trials and meta-analyses report benefits for mild-to-moderate depressive symptoms, sometimes comparable to standard antidepressants in those settings, typically using standardised extracts at a low daily dose. Evidence in healthy, non-clinical populations is thinner, and effects build with consistent use rather than acutely.
The evidence
One of the better-studied botanicals for low mood: several randomised trials and meta-analyses support benefits for mild-to-moderate depressive symptoms, occasionally comparable to standard antidepressants in those settings. Evidence in healthy, non-clinical populations is thinner.
How to dose it
28–30 mg/day of a standardised extract (e.g. ~3% safranal/crocins, such as affron).
When to take it
Chronic — mood effects build over several weeks of daily use rather than acutely.
Safety & side effects
Well tolerated at supplemental doses; high culinary-scale amounts are not advised. Caution alongside antidepressants given the serotonergic mechanism — verify with a clinician before combining.
Related ingredients
Graded entries that target the same cognitive goals.
Categories
Educational information, not medical advice. The evidence grade is KÖGN’s editorial assessment of published research, not a health claim. Speak to a qualified clinician before changing what you take.