9 Benefits of Saffron: How This Amazing Spice Can Support Your Health

This earthy, yet sweet “Red Gold” spice may aid with inflammation, cognitive health, and emotional well-being.

By Rachel Gargano, MS, RD, CSSD, CBS | Chief Registered Dietitian at Live it Up,

— On Jan 20, 2026

9 Benefits of Saffron: How This Amazing Spice Can Support Your Health

In this article:

As a registered dietitian, my journey with nutrition has always been about including global ingredients and spices. Saffron, harvested from the Crocus sativus flower, has a long history in the Eastern culinary and medical worlds. Today, it’s having a moment in the Western wellness space.

I truly enjoy educating my clients on how everyday spices like saffron may unlock multiple health benefits. I also touch upon how Live it Up Golden Hour is a delicious way to include this ancient spice into your modern routine.

Purported health benefits of saffron supplements:

Has antioxidant properties
May help maintain emotional well-being
May support cognitive function
May support vision health
May assist with digestive health
Can support sleep quality
May help with skin health
May support weight management goals
May aid occasional PMS symptoms

What Is Saffron?

Saffron comes from the dried stigmas or threads of the crocus sativus L plant. The herb, commonly harvested in Iran and India, is also called “Sunlight Spice” or “Red Gold” due to the rich, red-orange color it imparts. Saffron is more than a kitchen staple; it has served as a traditional medicine, a dye for clothing, and a pigment for paintings. Today, there’s a renewed interest in this plant’s bioactivity and properties, especially in its main components—crocins, picrocrocin, and safranal.

Did You Know? Saffron is considered one of the world’s most expensive spices due to its demanding production process that involves collecting, cleaning, and drying. Each saffron crocus flower only has three stigmas (thread-like parts), and approximately 75000 flowers need to be plucked to get just a pound of saffron!

Saffron Nutrition at a Glance

Even in its minuscule amounts, saffron packs a nutritional punch. One tablespoon (approx. 2.1 grams) of saffron has:

Calories: 6
Carbohydrates: 1.4 g
Fiber: 0.1 g
Micronutrients:
- Manganese
- Vitamin C
- Iron
- Magnesium
- Folate
- Potassium
- Riboflavin (B2)

9 Potential Health Benefits of Saffron From a Dietitian

Saffron is loaded with over 100 biologically active components. Let's take a deep dive into how these compounds may support various health conditions.

1. Has Antioxidant Properties

Saffron derives its high antioxidant activity from crocin, crocetin, safranal, and quercetin. The antioxidant prowess is further supported through the β-carotene, lycopene, lutein, zeaxanthin, monoterpenoids, kaempferol, and other phenolic components present in the flowering plant. A prolific 2013 study found that all these bioactive components, together, may exhibit just as strong antioxidant activity as carotenoid-rich vegetables like carrots, sweet potatoes, and yellow peppers. A separate study showed that saffron aqueous extract had a positive effect on oxidative stress.

2. May Help Maintain Emotional Well-Being

Saffron might be the natural support you need for healthy positivity. A recent large-scale study of 200 participants highlighted that Crocus sativus L. extract may support positive mood by possibly influencing GABA, the brain’s calming neurotransmitter. Clinical evidence from a 2005 randomized, double-blind clinical trial is particularly compelling. The results exhibited a favorable correlation between 30 mg of saffron supplementation and the emotional well-being of healthy subjects compared to the placebo group.

3. May Support Cognitive Function

Mounting evidence suggests that saffron and its active ingredients, crocin and crocetin, may support cognitive response and memory. In several randomized controlled trials, saffron supplementation significantly aided the body's total antioxidant capacity (TAC), which can help the body manage oxidative stress and inflammation in the brain, key drivers of cognitive health. Additionally, a study of 20 healthy adults showed promising results on visual short-term memory.

4. May Support Vision Health

Recent clinical studies hint at saffron's role in potentially safeguarding our sight’s longevity. In a prominent 2016 randomized clinical trial, 50 mg of saffron, given for three months, was associated with improved visual acuity among patients with age-related degeneration. This is probably due to its high concentration of carotenoids like crocin and zeaxanthin, which may shield the retina from oxidative stress, thereby supporting vision function.

Moreover, systematic reviews suggest that saffron (Crocus sativus L.), at a molecular level, may inhibit the expression of pro-inflammatory cytokines like TNF-α and IL-1β, thus supporting retinal cells as we age.

5. May Assist with Digestive Health

Saffron's antioxidant properties allow it to serve as a strong "digestive bioactive" that can neutralize oxidative stress in the intestinal lining. Recent studies also allude to the spice's potential ability to serve as a probiotic that fosters the growth of species that produce SCFAs (short-chain fatty acids).

In a placebo-controlled trial on mice, saffron and its derivative compounds displayed the ability to regulate pro-inflammatory bacteria and maintain the firmicutes/bacteroides balance in the microbiome. Another systematic review indicated how saffron may be effective in managing gastric mucosa damage by possibly enriching glutathione production.

6. Can Help with Sleep Quality

Multiple studies have confirmed the link between saffron and sleep, and this could be attributed to the antioxidant profile of the spice, which can target digestion, inflammation, and stress—factors that can impact sleep.

A 2021 double-blind, randomized controlled clinical trial highlighted a positive correlation between sleep duration and 6 weeks of saffron supplementation. These findings were further supported by a 2025 randomized, placebo-controlled clinical trial where just four weeks of saffron supplementation was associated with better subjective and objective sleep quality. Crocetin, found in saffron, may also play a role in sleep maintenance and may help one wake up refreshed.

7. May Help with Skin Health

Saffron's role in skin health is rooted in its bioactive compounds. Saffron is rich in crocin, recognized to influence collagen production and blood circulation, which in turn can help with skin tone, fine lines, and elasticity. The antioxidants, safranal and quercetin, can also help in managing skin damage caused by environmental stressors like UV radiation and pollution. In a controlled clinical trial, topical application of saffron was shown to serve as an effective barrier against UV rays.

Scientific data also suggests that saffron can inhibit tyrosinase activity, which influences the production of melanin, the pigment responsible for dark spots and uneven skin tone. Additionally, a 2017 study demonstrated that kaempferol in saffron flower acetone extract can aid with healthy cellular regeneration.

Did You Know? In Ayurveda, saffron is classified under a group of herbs known to enhance the skin’s natural glow and radiance. It’s often mixed with turmeric and applied as a paste to aid skin tone.

8. May Support Weight Management Efforts

New data from a 2023 double-blind, randomized controlled trial found that taking 30 mg of standardized saffron extract daily can help with managing waist circumference and BMI (body mass index) when paired with regular exercise and consumption of a balanced diet. Another study of 60 mildly overweight women found that saffron may increase satiety. However, more studies are needed to understand this link, and saffron is not a weight loss supplement. It’s best to talk to your healthcare provider or dietitian about the right weight management plan for you.

9. May Aid Occasional PMS Symptoms

While relatively new, saffron shows exciting promise for helping to manage women’s occasional menstrual symptoms like bloating and cramping. A 2024 systematic review highlighted the positive impact of saffron on symptoms like cramping and water retention due to the presence of crocin, crocetin, and safranal. This review corroborated the findings of a 2016 study that also hinted at saffron's impact on premenstrual syndrome (PMS) severity. However, these findings need larger-scale studies on healthy adults to completely understand the impact of the herb.

Potential Side Effects of Saffron

Saffron is typically consumed in small quantities and is considered to be safe and well-tolerated by most. Research points out that only when someone consumes more than 1.5 g of saffron daily, they may experience adverse effects like:

Nausea
Dizziness
Stress
Headaches
Vomiting

Consuming even higher doses, like 5g or more, can be toxic.

How to Incorporate Saffron into Your Daily Routine

Saffron is a powerhouse of carotenoids, but more doesn’t mean better with this spice. For daily wellness, small doses (a small pinch of 30-50 mg or 10-15 strands) of this golden spice is the sweet spot. This dosage is safe to consume and enough to elevate the overall flavor and color, without being too much.

What Does Saffron Taste Like?

Saffron has a complex profile, and a small amount goes a long way. From a taste standpoint, I would say it’s floral and earthy with some slightly sweet, honey notes. Crocin gives saffron its red hue, while picrocrocin lends the spice its signature bitter kick.

Here are five different ways I like to integrate this incredible spice into my diet:

Curries and stews: Mix a pinch of 10-15 saffron threads into your Indian, Middle Eastern, or Mediterranean curries or stews to add a rich flavor and aromatic lift.
Pasta and risottos: Saffron can add a unique, earthy dimension to your dish. The key here is to let the saffron threads bloom in warm (not boiling) water, broth, or milk for 5-10 minutes to draw out the flavor before adding this liquid to your sauce.
Paella, pilaf, and other rice preparations: Add 10-15 threads of saffron to your paella, pilaf, or rice dish to lift the color and flavor profile.
Yogurt or pudding: Crush 3-4 saffron threads in your Greek yogurt or soaked chia seed pudding.
Teas and lattes: To make saffron tea, steep 2-3 strands of saffron in warm water for 5 minutes. For a latte, you can add saffron threads to your existing recipe or go for a premixed superfood blend like Live it Up Golden Hour that includes saffron. This will ensure a consistent taste and safe dosage.
Saffron capsules: You can also purchase saffron capsules, but consult with your physician before supplementing.

Dietitian Tip: For soup and stew preparations, add the seeped saffron liquid towards the end of the cooking process to preserve the aroma and prevent the saffron from turning bitter. For pastas and paellas, add the saffron mix in the middle of the cooking process.

Consider Trying Saffron with Live it Up Golden Hour

Saffron, renowned for its purported health benefits, can be tricky to use. Getting the dosing of saffron correct, or waiting to let the threads “bloom” before adding them to a recipe, can be time-consuming (and expensive) on a regular day. That’s where a ready-made powder like Live it Up Golden Hour, that includes a small amount of saffron, is a convenient way to add this prized spice to your evening rotation.

Live it Up Golden Hour is made from all-natural ingredients and goes beyond just saffron. The blend champions other adaptogens and spices like turmeric, black pepper, ginger, nutmeg, cinnamon, and cardamom. Golden Hour also contains clinically studied KSM-66® Ashwagandha root extract to help support relaxation, sleep quality, inflammation, and stress management.

The drink has no GMOs, preservatives, artificial colors, or added sugar. And when it comes to the overall drink experience, the mix has a delicious creamy texture that feels like a cozy hug.

FAQs About Saffron's Benefits

Here are some quick answers to common questions about this precious spice.

What are the main benefits of saffron?

Saffron lends itself to several health benefits. The bioactive components of crocin, safranal, and kaemperol make the spice a powerful antioxidant that can fight and neutralize free radicals, which can support everything from vision and skin health to the body’s inflammation response.

Does saffron help with weight loss?

Weight goals require consistency in eating balanced, whole food meals alongside appropriate physical activity. Consuming saffron won’t do that. Saffron supplementation may be a valuable addition to your weight loss efforts as it may trigger feelings of satiety, but more research is needed to understand its impact. Speak with a healthcare professional to develop a weight loss plan for you.

What is the best way to consume saffron?

There are multiple ways you can use saffron. Traditional Italian, Mediterranean, Indian, and Middle Eastern recipes use saffron as part of their sauce and curry. This method requires you to "bloom" the saffron threads in warm water for 15-30 minutes before adding to the main dish. I prefer a more convenient approach, and my go-to way of having a small amount of saffron every day is by drinking Live it Up Golden Hour, an all-natural, delicious powder.

What happens if I drink saffron water daily?

Drinking moderate amounts of saffron water or tea may offer health benefits for emotional well-being, digestion, skin, and cognitive function. However, one needs to watch how much saffron is being consumed, as doses above 5g/daily may lead to toxicity.

This article is for informational purposes only and is not medical advice or individualized nutrition counseling. Please consult a qualified healthcare provider before making changes to supplements or medications. Any product or brand mentions are for general information and don’t guarantee results.

References

About the author:

Rachel Gargano, MS, RD, CSSD, CBS | Chief Registered Dietitian at Live it Up,

Rachel is a registered dietitian based in Contra Costa County, California, with over 15 years experience. She specializes in whole-body wellness and plant-based nutrition, helping people understand the dynamic interplay between food and health so they can live life to the fullest. When not helping others, she enjoys spending time with her kids, being physically active, and tending to her abundant household plants.

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