Saffron – this chill pill could help if you are anxious or can’t sleep
For anxiety, menopause, ADHD and sleep, saffron has many benefits – but which are the best saffron supplements and who can take them?
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Sleep anxiety, low mood, ADHD. These are conditions that seem to be everywhere these days, with more of us than ever looking for support in the shape of medication or more natural solutions. Of the latter, there are plenty, with cherry juice, mushroom supplements and magnesium all vying for the ‘most nervous system-soothing’ crown.
But they are getting competition from another up-and-coming nutrient – saffron. Used traditionally for over 3,500 years in places like Persia and Egypt and backed by clinical studies showing it can help with sleep, depression, hyperactivity and perimenopausal symptoms, saffron is favoured by nutritional therapists and finding its way into supplement formulas for everything from sleep to longevity and libido.
One study even shows that saffron supplementation is comparable to the SSRI antidepressant fluoxetine. The right dose can help with ADHD and is safe for children – exciting as there are so few natural treatments for this that you can safely give to kids.
Unlike many ‘calming’ herbs that can make you drowsy, saffron “offers a gentle calming effect without diminishing alertness, making it a versatile choice for those seeking balance in their day-to-day,” says registered nutritionist Charlotte Faure Green. Charlotte herself has ADHD and specialises in treating anxiety and burnout with nutritional therapy. She’s passionate about the benefits of saffron, which she uses herself.
Kevin Leivers, pharmacist and founder of The Naked Pharmacy, came across saffron when his son could not sleep. “He was hyperactive and would wake up every two hours,” he recounts. Impressive research on saffron inspired him to develop several supplements based on its science-backed extract, for adults as well as for children. “It’s been transformational for my son, who is more focused and present both at home and school,” he says. “As a family, we all sleep better while my general anxiety levels are significantly reduced.”
Nutritionist Pippa Campbell, who specialises in hormone balance, keeps her own ‘Chill’ saffron supplement in her handbag, saying it works in 30 minutes to bring calm in stressed circumstances. Her university student daughter, meanwhile, has been taking it to help with exam stress and it was recently spied inside influencer Sophie Habboo’s handbag.
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What should you look for in a good saffron supplement?
Saffron has three active substances that work on our hormones and neurotransmitters to lessen anxiety and low mood, together referred to as ‘saffron lepticrosalides’ (try to say that after a few vinos). The key to a good saffron supplement is to choose one that has a scientifically backed balance of these (this is also sometimes referred to as ‘broad-spectrum’), at a minimum 3.5 per cent concentration.
Terms to look for on the label are ‘3.5% crocus sativum stigma extract’, ‘3.5% lepticrosalides’ or ‘Affron saffron’ which, says Leivers, is the gold-standard saffron extract on the market. Another one, Safr’Inside, is also well-regarded by some and used in supplements such as Campbell’s Chill.
What dose of saffron is the best?
The big studies on saffron, says Faure Green, suggest a daily dose of around 28-30mg of pure extract for optimal benefits. But you do still need to look for the 3.5% concentration of actives, or your 30mg will achieve very little, warns Leivers.
For children, there is no widely studied optimum dose of saffron extract. But on the basis of his research and experience as a pharmacist and formulator, honing in on the lowest effective dose, Leivers created his The Naked Pharmacy Saffrosun for Children supplement with 14mg of pure extract.
What does the research say on saffron extract?
Unlike many natural supplement ingredients, there’s good quality research on saffron extract in the form of double-blind, placebo-controlled and peer-reviewed trials. “They show a statistically significant difference between active and placebo control,” says Lievers.
However, our experts note we’re in the early stages: “We still need more research and bigger human trials for absolute proof,” says Leivers.
Can’t you just eat more curries to get your dose of saffron?
Sadly, just upping your dietary intake of saffron won’t work: “It may offer a mild benefit, but therapeutic effects require a consistent, higher, standardised dose that’s challenging to achieve with culinary use alone, especially with saffron being so costly,” says Faure Green.
What can saffron supplements help with?
A good ‘broad-spectrum’ saffron can alleviate a raft of conditions related to emotional and hormonal balance and manage symptoms of ADHD, depression and anxiety-related sleep disturbances.
“The bioactive compounds appear to inhibit serotonin reuptake,” says Faure-Green. This means that more serotonin, (a neurotransmitter central to mood, focus, and relaxation) remains active in the brain. This can lead to improved mood stability and clarity as well as reduced anxiety.
You could say it works along the same lines as prescription SSRIs (i.e. antidepressants), although they are obviously not equivalent to these medications.
1) Saffron for ADHD
“Saffron is thought to increase dopamine and noradrenaline levels, both associated with ADHD symptoms, in the blood,” says Leivers. “While saffron shouldn’t replace seeking support for ADHD symptoms, it can offer a natural, evidence-based option that can be a helping hand,” says Faure Green.
2) Saffron for anxiety and sleep
Saffron raises serotonin levels to promote relaxation and a better mood. “Those are key elements in reducing anxiety and supporting restful sleep,” says Faure Green. It means saffron supplements act a bit like anti-anxiety (anxiolytic) medications but without the drawbacks of Temazepam and similar benzodiazepines, which can lead to dependency and even, say some studies, Alzheimer’s disease.
3) Saffron for depression
“If you suffer from depression, saffron’s SSRI similarities may help. One meta-study showed that 30mg of saffron extract taken over six weeks dampens the symptoms of depression in a way that’s comparable to the effects of the antidepressant fluoxetine. Saffron seems to finely tune your level of some neurotransmitters if you’re depressed by increasing serotonin levels in your system.
4) Saffron for PMS and menopausal symptoms
Research data shows that taking 14mg of Affron saffron over 12 weeks appears to support the impact of hormonal imbalances,” says Faure Green. It helps stabilise mood swings by upping serotonin activity, she says, and off-set the negative effects of stress on your hormone production and balance by acting as a strong antioxidant; it may even help with hot flashes.
5) Saffron and mental clarity
If you are concerned about memory and brain fog, saffron’s antioxidant and anti-inflammatory properties may benefit your cognitive health and memory retention, especially as we age, says Faure Green.
6) Saffron for weight management
The serotonin-boosting effects of saffron may even have an impact on weight. According to Faure Green, some studies suggest saffron could support weight management by reducing appetite and helping to prevent emotional eating.
Are saffron supplements safe for adults and children?
Saffron is very safe and effective, says Leivers, “including for children (six years is our current minimum age).” The worst thing that can happen, it seems, is that it won’t work. However, don’t take it during pregnancy, breastfeeding, or when trying for a baby, because there are no safety data on this.
Can you take saffron if you are on antidepressants?
Saffron is safe to take alongside conventional anti-anxiety medication (anxiolytics) and antidepressants, says Leivers, and well tolerated and absorbed by the gut.
Faure Green is more cautious: “While some studies have shown that saffron can be used with some mood medications and that they may even complement each other, I’m careful about combining saffron with SSRIs or other antidepressants,” she says.
Since saffron can increase serotonin activity, taking it alongside medications with a similar effect might theoretically increase the risk of rare but serious serotonin syndrome, a rare but serious condition.
Faure Green advises consulting a registered and trusted healthcare practitioner before taking these therapies alongside each other, and not to come off antidepressants without first consulting your prescriber.
How quickly does saffron get to work?
Anywhere from 30 minutes to six weeks, say out experts. Pippa Campbell says her saffron-containing ‘Chill’ supplement calms you down in half an hour by modulating cortisol, the stress hormone (this is a claim made by the trademarked Safr’Inside extract, which is used in ‘Chill’). Leivers reckons it takes five days on average, from his own experiences and observations with customers.
Faure Green reckons that saffron typically helps with mood and anxiety within two to four weeks (sometimes sooner if symptoms are mild). But she tells clients to give it six weeks to see if it’s working for them. “It will not work for everyone, but there are plenty of other things to try so don’t despair,” she adds.
The best saffron supplements for every need
All these supplements come in the form of capsules, which you can break open and add to liquid if you don’t like swallowing pills or are unable to.
Best for children: The Naked Pharmacy Saffrosun for Children, £20 for a 30-day supply
These caps contain a dose of 3.5% saffron lepticrosalides at a weight effective and safe for children from age six (as well as adults of course), says Leivers. Children under ten take one cap daily, and older kids and adults take two. They also have organic baobab and vitamin D3 to alleviate nervousness, restore emotional balance, reduce fatigue and sleeplessness and generally help you cope better overall.
Best for (peri)menopausal symptoms: Metagenetics MegaMag Perimeno Tablets, £23.99
So good it won silver in the 2024 GTG Wellness Awards menopause supplement category, it’s taken as two caps daily. The 30mg of standardised Safr’inside saffron extract that promises an effect on anxiety in 30 minutes, on mood in two weeks, and an improved libido. Combined with magnesium glycinate, ashwaghandha, sage and B vitamins at clinically supported levels, this will also naturally support hormone regulation, sleep, hot flushes, restless legs and memory.
Best for anxiety and insomnia: The Better Menopause Better Night, £48
If you struggle with menopausal anxiety and resulting sleeplessness and night sweats, these caps (take two one hour before bed, reducing to one when your symptoms improve) will mitigate it. They have gold-standard Affron saffron and KSM-66 Ashwagandha alongside sleep boosters lemon balm, Montmorency cherry and chamomile plus nervous system calmers magnesium bisglycinate and vitamins B6 and B12.
Best quick-acting chill pill: Pippa Campbell Health Chill (De-Stress & Relaxation Formula), £49.99 for a 60-day supply
Like Campbell, you could keep this in your handbag as one cap provides 30mg of Safr’Inside saffron, which could help you chill out in 30 minutes. You can have two a day; Campbell suggests one mid-afternoon and one an hour before bed. The saffron is combined with l-theanine another non-drowsy calmer that also buffers caffeine spikes, plus magnesium citrate and vitamin B6 for nervous system support.
Best budget option: Healthspan Saffron, £18.99 for a 60-day supply
This is good if you have a tight budget: with 30mg of (an unspecified) saffron stigma extract and vitamin B6, it is a one-cap-a-night nervous system-supporting blend to help with relaxation, sleep and emotional balance. It boasts ‘beadlet technology’ to help the actives absorb into your system better and faster.
Best high-end neutraceutical: Lyma Supplement, £199
Providing powerful recovery for all the body’s cells and will help with calm, focus, performance, and even the state of your skin, hair and nails, this luxury supplement is said to be the most clinically supported one available, made up of only proven nutrients at proven doses. Four caps a day include 28mg of Affron saffron, lycopene, ashwagandha, vitamin D3+K2, soluble keratin and more.
Best for energy: The Naked Pharmacy Saffrosun Energy, £41 for a 30-day supply
The main player in these two daily caps is 30mg of standardised (3.5%) saffron stigma extract to balance nervous energy and emotions, but it works alongside ingredients that will boost healthy energy, metabolism and mental clarity, such as marine algae iodine (don’t take this if you have thyroid issues), vitamin D3 and baobab.
Best for better sleep: Earth Secret Sleep Complex, £35 for a one-month supply
The clinical 28mg dose of Affron saffron is teamed in these two-a-night capsules with 120mg Montmorency tart cherry, camomile, lavender powder and passionflower extracts, all noted for promoting deep, quality sleep.
