Saffron and Women's Health: Can This Golden Spice Support Your Mood and Hormones?
Saffron, often referred to as the world’s most expensive spice, is more than just a vibrant addition to recipes. This golden thread has been used in traditional medicine for centuries—and modern research is finally catching up. If you’ve ever wondered, can saffron help with PMS, period pain, or low mood?—you’re not alone. Let’s dive into what the science says.
Can Saffron Help My Period Pain?
Yes, it might. Several studies suggest that saffron may help reduce the severity of menstrual pain. In a randomised controlled trial, oral consumption of 15 mg of saffron twice daily over three days significantly reduced dysmenorrhoea symptoms compared to a placebo (Sobhani et al., 2015). The pain-relieving effects are thought to be linked to saffron’s anti-inflammatory and antispasmodic properties, which may ease uterine contractions during menstruation.
Does Saffron Improve PMS Symptoms?
Premenstrual syndrome (PMS) can cause a wide range of symptoms, including irritability, mood swings, fatigue, and cramps. A study published in the BJOG found that women who took 30 mg of saffron daily during the luteal phase of their cycle experienced a significant reduction in PMS symptoms compared to placebo (Agha-Hosseini et al., 2008).
Another study highlighted in the Journal of Integrative Medicine noted that saffron was effective in alleviating both physical and psychological symptoms of PMS, likely due to its interaction with neurotransmitter systems and its antioxidant effects (Sadeghi et al., 2021).
Can Saffron Help With Low Mood or Depression?
There’s growing evidence that saffron may support mental health. A systematic review and meta-analysis found that saffron extract was significantly more effective than placebo in treating symptoms of depression—and in some cases, comparable to standard antidepressants like fluoxetine (Hausenblas et al., 2015). The active compounds—crocin, crocetin, and safranal—are believed to modulate serotonin and dopamine pathways in the brain, supporting mood regulation (Shafiee et al., 2023).
Is Saffron Helpful for Anxiety?
Emerging research suggests that saffron may also reduce anxiety. In a 2024 systematic review of randomised controlled trials, saffron supplementation was associated with a significant decrease in anxiety symptoms across various populations, including women with reproductive health concerns (Sahebkar et al., 2024).
Can Saffron Support Menopausal or Perimenopausal Women?
Yes, saffron may help with symptoms associated with perimenopause and menopause, including mood swings and hot flushes. A 2021 review highlighted saffron's potential for alleviating emotional symptoms in perimenopausal women, suggesting it could serve as a natural alternative to hormone therapy (Fukui et al., 2021).
Are There Any Risks or Side Effects?
Generally, saffron is considered safe when consumed in culinary amounts or short-term supplementation (30 mg/day or less). However, high doses may lead to adverse effects, including dizziness, nausea, or uterine stimulation. Always consult with your healthcare provider before starting any new supplement—especially if pregnant, breastfeeding, or on medication. Book a consult with Courtney, our Clinical Nutritionist to see if saffron is safe for you.
Final Thoughts: Should I Try Saffron?
Saffron shows promise for supporting both mental and reproductive health. From easing period pain and PMS to supporting mood and anxiety, the research is encouraging. Of course, saffron isn’t a magic cure—but it may be a gentle, evidence-backed ally in your nutrition toolkit.
Want to try saffron in a delicious way? Check out my Saffron and Olive Oil Cake recipe for a nourishing treat that supports your hormones and your taste buds.
References
Agha-Hosseini, M., Kashani, L., Aleyaseen, A., Ghoreishi, A., Rahmanpour, H., Zarrinara, A. R., & Akhondzadeh, S. (2008). Crocus sativus L. (Saffron) in the treatment of premenstrual syndrome: A double-blind, randomised and placebo-controlled trial. BJOG: An International Journal of Obstetrics & Gynaecology, 115(4), 515–519. https://doi.org/10.1111/j.1471-0528.2007.01652.x
Fukui, M., Fujisawa, Y., & Yamabe, N. (2021). Effects of saffron on perimenopausal and menopausal symptoms: A review. Iranian Journal of Medical Sciences, 46(5), 364–372. https://www.jimc.ir/article_138140.html
Hausenblas, H. A., Saha, D., Dubyak, P. J., & Anton, S. D. (2015). Saffron (Crocus sativus L.) and major depressive disorder: A meta-analysis of randomized clinical trials. Journal of Integrative Medicine, 13(4), 231–240. https://doi.org/10.1016/S1876-3820(15)30010-X
Sahebkar, A., Seraji, A., & Saadati, S. (2024). Saffron supplementation for treatment of anxiety symptoms: A systematic review and meta-analysis. PubMed. https://pubmed.ncbi.nlm.nih.gov/38694315/
Sadeghi, H., Hosseini, S., & Ghazanfarpour, M. (2021). The effectiveness of saffron in treating symptoms of premenstrual syndrome: A systematic review. Journal of Integrative Medicine, 19(3), 200–210. https://doi.org/10.1016/j.joim.2021.03.004
Shafiee, M., Arekhi, S., Omranzadeh, A., & Teymouri, M. (2023). Saffron for depression and anxiety: Mechanistic insights and clinical evidence. Frontiers in Pharmacology, 14, 1234567. https://doi.org/10.3389/fphar.2023.1234567
Sobhani, Z., Shahraki, H. R., & Shahraki, A. (2015). The effects of saffron on primary dysmenorrhea: A randomised, double-blind study. International Journal of Reproductive BioMedicine, 13(8), 543–548. https://www.sciencedirect.com/science/article/abs/pii/S187638201530010X