Saffron has always carried an air of luxury. Once worth more than gold, it was traded across empires to dye fabrics, flavour food, and mark rituals of joy. Harvested by hand from the delicate stigmas of the Crocus sativus flower, it remains the world’s most expensive spice - and a symbol of rarity.

But saffron isn’t just staying in kitchens. In 2025, it’s showing up in randomised clinical trials exploring its impact on mental health, stress relief, and emotional wellbeing. Researchers are asking: could this golden thread, long prized for taste and tradition, also help us cope with the pressures of modern life - from chronic stress to sleep problems?

The question is simple but intriguing: can saffron really ease stress in daily life - or is it just another expensive wellness fad?

The Cheat Sheet (Skim-Ready)

• What it is: Saffron, from the Crocus sativus L. flower, historically prized for flavour and ritual.
• Why it matters now: Modern research suggests saffron supplementation may support mood regulation, stress relief, and sleep quality.
• The science: Active compounds like crocin and safranal may influence serotonin and reduce perceived stress in healthy adults.
• The catch: It’s expensive - but effective doses are small (≈30mg daily).
• How to try: Use saffron extract supplements, or blends designed for stress management and emotional wellbeing.

For a deeper dive - keep reading.

Saffron Spice: From Ancient Luxury to Mental Health Research

Each thread of saffron comes from the stigma of the Crocus sativus flower. Harvesting is painstaking — around 75,000 blossoms are needed for a single pound. That’s why saffron is still called the world’s most expensive spice.

Historically, it was associated with vitality, mood, and ritual. Now, researchers are discovering those ancient associations may have a scientific basis.

What the Research Says: Saffron and Stress Relief

Over the past decade, saffron supplementation has been put to the test in randomized controlled trials and systematic reviews. The results are promising:

• A 2024 systematic review of 46 clinical trials concluded that saffron was significantly more effective than placebo for depression, anxiety, and sleep disorders, with good tolerability (Han et al., 2024).
• In healthy adults, saffron extract reduced depressive symptoms and improved social well being, even during lab-induced stress tasks that normally lower heart-rate variability - a key marker of stress resilience (Jackson et al., 2021).
• A 2025 trial with 202 participants found saffron supplementation improved depressive symptoms over three months, with additional benefits for those struggling with sleep quality (Lopresti et al., 2025).
• Another 2025 study showed saffron therapy reduced anxiety, improved emotional well being, and enhanced sleep quality (Dormal et al., 2025).

Taken together, saffron seems to interact with serotonin pathways, contributing to mood regulation and reduced stress perception.

The Price Problem: Can You Try Saffron Without Overspending?

Here’s the reality: saffron can cost £7–10 per gram. But that doesn’t mean it’s out of reach.

• Supplements: Clinical trials use ~30mg per day - far less than a cooking portion.
• Blends: Some stress management supplements combine saffron extract with adaptogens, making it more affordable.
• Daily rituals: Adding saffron threads to tea or warm milk can offer both flavour and ritual calm - though not the concentrated doses seen in trials.

Saffron Dosage and How to Take It

One of the most common questions around saffron therapy is how much is enough. The good news: the effective dose is small.

• Clinical dosage: Most randomised controlled trials use around 28–30mg of saffron extract daily, often standardised for crocin and safranal content.
• How to take it: Saffron supplementation is usually taken in capsule form for consistent dosing. Look for extracts that clearly state standardisation levels.
• Food vs supplements: Cooking with saffron spice adds flavour and ritual calm, but it won’t deliver the concentrated amounts used in clinical research.
• Timing: Trials typically split the daily amount into one or two doses, often taken with meals to improve absorption.
• Safety: Saffron is generally well tolerated in healthy adults, but high doses (200mg+) may cause side effects like dizziness, nausea, or digestive upset.

If you’re exploring saffron supplementation, start with evidence-based doses and always choose reputable brands with transparent labelling.

Stress, the Nervous System, and Why Saffron Matters

Stress affects more than your headspace - it impacts physical and mental health. Chronic stress can raise blood pressure, disrupt sleep, and trigger unhealthy habits that worsen overall health. Saffron’s bioactive compounds may help break that cycle.

Deep Breathing & Guided Imagery

Breathing practices calm the nervous system, lower blood pressure, and ease tension. Guided imagery adds a quick mental reset to manage stress in the moment.

Physical Activity

Exercise lowers cardiovascular risk factors, improves mood regulation, and reduces chronic stress. Physical activity and saffron both support balance between body and mind.

Balanced Diet

A healthy diet with whole grains, lean protein, and vegetables keeps blood sugar steady. Saffron supplementation may be most effective when paired with a balanced diet.

Avoid Unhealthy Habits

Too much caffeine, alcohol, or processed food worsens stress and disrupts sleep quality. Avoiding unhealthy habits makes space for healthier coping tools.

Self-Care Rituals

Small rituals like journaling, stretching, or even saffron tea can ease perceived stress and support emotional well being.

That doesn’t make saffron a cure - but it does mean the world’s most expensive spice is showing surprising therapeutic effects in everyday stress management.

How to Manage Stress Beyond Supplements

Like any single tool, saffron works best when it’s part of a healthy lifestyle. Think of it as an enhancer, not the foundation.

These strategies, alongside saffron supplementation, can help you cope with stress and maintain balance in both body and mind.

The Chill Take

Saffron is a reminder that sometimes ancient wisdom meets modern science. It’s not a magic cure-all, but in the right dose, it may help with stress relief, sleep quality, and emotional well being.

At CHILL, we believe in progress, not perfection. Stress management is about finding tools that fit your life - whether that’s deep breathing, self care, or even saffron therapy.

Stress less. Live more.