Saffron comes from the stigmas of the Crocus sativus flower, which are harvested by hand. It takes thousands of flowers to produce a small amount of dried saffron, which is why it's the most expensive spice in the world.

Its use dates back to ancient civilizations like Egypt, Persia, Rome, and Greece, where it was used not just to season food, but also as a dye, perfume, and medicine. It was such a valuable spice that it was also used to display purchasing power. According to some translations of the Roman historian Suetonius's work, during Emperor Nero's triumphal return to Rome, the streets were perfumed with saffron as part of the celebrations — a reflection of just how valuable and prestigious this spice was in antiquity.

But let's get to what actually interests us: saffron's use as medicine. Greek physicians like Dioscorides and, later, Galen described saffron as a medicinal plant and used it to relieve digestive issues, promote sleep, improve mood, and ease pain.

Depression and Anxiety

Today, one of its most studied and scientifically supported benefits relates to mental health — specifically, depression.

Several clinical trials have found that 30 mg of saffron extract daily for 6–12 weeks reduces symptoms of mild to moderate depression, and these results were not inferior to those obtained with some conventional medications used in the studies.

And not only that — researchers also concluded that saffron was superior to placebo and comparable to some conventional treatments for anxiety. It also shows promising benefits for memory, cognitive function, sleep quality, and even certain conditions like ADHD and OCD.

Researchers believe these effects come from saffron's active compounds (crocin, crocetin, and safranal), which help modulate neurotransmitters like serotonin and dopamine, reduce inflammation and oxidative stress, and protect neurons. Because of this, saffron could become an alternative or complement to cognitive behavioral therapy (CBT) and synthetic antidepressants. It has also proven to be well tolerated, with few side effects.

Premenstrual Syndrome and Menstrual Pain

Premenstrual syndrome (PMS) is a set of physical and emotional symptoms that appear after ovulation and disappear once menstruation begins. Common symptoms include irritability, anxiety, mood swings, sadness, fatigue, and breast tenderness. Menstrual pain, medically known as dysmenorrhea, occurs once the period starts and is characterized by cramping and lower abdominal pain.

A meta-analysis that gathered the best available clinical trials concluded that saffron significantly reduces PMS symptoms and can also help relieve menstrual pain. In total, researchers analyzed seven clinical studies involving more than 600 women. The most commonly used dose was 30 mg daily of standardized saffron extract (standardized meaning it's produced to guarantee that each dose contains the same amount of bioactive compounds), usually split into 15 mg in the morning and 15 mg at night. In most studies, treatment began during the luteal phase — roughly 14 days before menstruation — and continued for two consecutive menstrual cycles, though some studies used continuous daily dosing. Researchers concluded that saffron was safe, well tolerated, and a promising option for relieving both the emotional symptoms of PMS and menstrual pain.

Sexual Dysfunction

There's a meta-analysis that found saffron significantly improves sexual function in both men and women, especially when the dysfunction is related to antidepressant use.

Eye Health

Clinical trials show promising results in people with age-related macular degeneration. Saffron appears to protect retinal cells and improve visual function thanks to its antioxidant and anti-inflammatory effects. While the results are encouraging, the evidence still isn't strong enough to recommend it as a routine treatment.

How to Include Saffron in Your Daily Life

Besides taking it as a supplement in capsule form, saffron is an incredible addition to your cooking. You can use it in rice dishes, soups, stews, broths, and infused drinks — not just for its medicinal value, but for its incredible flavor too. Hydrate the threads in warm or hot water and let them steep for a few minutes. Add that gorgeous golden liquid to whatever recipe you love — lemonade included!

How to Recognize Quality Saffron

Not all saffron sold on the market is the same. In fact, it's one of the most adulterated spices in the world, so it's worth learning how to spot a good-quality product.

Always buy saffron in threads, not powder. Ground saffron is much easier to adulterate with other plants, dyes, or spices like turmeric or safflower. The threads should be a deep, uniform red, trumpet-shaped at one end. Avoid threads with a lot of yellow or white parts, since those come from the flower's style and have much less value and concentration of active compounds.

If possible, look for products with organic certification that meet the international ISO 3632 Category I standard, considered the gold standard for saffron quality. This classification objectively evaluates its crocin content (color), picrocrocin (flavor), and safranal (aroma) — the main compounds responsible for its properties.

Authentic saffron has an intense, floral, slightly sweet, earthy aroma. When placed in warm water, the threads slowly release a golden-yellow color; they shouldn't turn the water red instantly or lose their color completely within seconds. The threads also keep their shape even after steeping. If the water turns intensely red right away or the threads fade immediately, the product may be adulterated with dyes.

Finally, pay attention to origin. Regions like La Mancha (Spain), Iran, Kashmir (India), and Afghanistan are world-renowned for producing some of the highest-quality saffron.

Remember: This article is for informational purposes only and doesn't replace advice from a healthcare professional. If you take medication or have a medical condition, talk to your doctor before adding saffron as a supplement.