Saffron: An Ancient Spice For Sleep, Stress, And Mood Support

October 24, 2024

Saffron, a highly sought-after spice with roots dating back to 1700 BC, has emerged as a promising support for sleep and stress challenges. While traditionally valued as a sedative in ancient medicine, this golden spice now has scientific recognition [1].

Affron®, a standardized saffron extract, is backed by nine published clinical studies that support its efficacy to help improve sleep quality, combat stress, and improve mood and enjoyment when taken daily.

This ancient spice's revival in modern wellness is backed by robust scientific evidence, making it a compelling option for those seeking support for sleep, mood, and stress management without the effects of pharmaceutical alternatives.

Let’s dive into the health effects of saffron.

What is Saffron?

Saffron is a highly revered spice, derived from the plant Crocus sativus. This spice is chock-full of carotenoids, compounds responsible for the bright red and orange hues found in vegetables like carrots and other spices. These carotenoids have antioxidant and anti-inflammatory properties, helping to protect cells from oxidative stress [1].

Studies suggest that saffron may help promote the balance between key neurotransmitter levels involved in mood regulation, including serotonin, norepinephrine, and dopamine. By improving the balance between these neurotransmitters, saffron may support stress and sleeplessness [1].

Scientific evidence supports the health benefits of taking saffron, which gets incorporated into a supplemental form as an extract. Because this spice is highly-prized, it’s important to get it from a reputable and studied source, like Affron.

Next, we’ll cover the findings from clinical trials on saffron. For the purposes of this article, we'll focus on the researched benefits of Affron, a standardized saffron ingredient.

Saffron Alleviates Occasional Stress

People have taken saffron for centuries, and for good reason. Saffron has been associated with alleviating feelings of stress. The American Psychological Association reports that more and more individuals are feeling the impacts of stress and are being diagnosed with psychological disorders at higher rates. The effects of stress are both mental and physical, making it important to engage in stress-relieving habits to minimize its burden [2].

Because of saffron’s anti-stress properties and a global desire to help combat the rising prevalence and severity of stress, multiple studies have investigated the impact of saffron supplements on acute and chronic stress.

Studies show that saffron promotes relief of occasional stress across multiple groups, including healthy adults, menopausal women, and even adolescents. Here’s what we know so far.

Saffron helps alleviate stress and negative mood in healthy adults

A double-blind, placebo-controlled study evaluated the efficacy of Affron at improving mood, reducing stress and anxiety, and improving sleep quality in healthy adults reporting low mood [3].

A total of 128 participants either took a full dose (28 mg/day), a smaller dose (22 mg/day), or a placebo for four weeks. Those taking the full dose saw a decrease in negative mood and symptoms related to stress and anxiety compared to the placebo group. No adverse outcomes were reported.

This study suggests that taking 28 mg of saffron extract each day can offer a drug-free alternative for managing stress and mood without the adverse effects often seen with pharmaceutical options.

Saffron helps improve stress and mood among adolescents

Saffron has also been shown to help improve feelings of stress and low mood among adolescents and teenagers [4].

Researchers conducted a randomized, double-blind, placebo-controlled study of 68 adolescents ages 12-16 years old. The enrolled youth took 28 mg of Affron every day for eight weeks. They completed the Revised Child Anxiety and Depression Scale (RCADS) at baseline and after eight weeks of supplementation. Several measures of stress and mood significantly improved after eight weeks, including feelings of overall internalizing symptoms, separation anxiety, social phobia, and depression.

These are critical findings, as parents seek non-pharmaceutical options to improve stress and mood for their teens.

Saffron helps alleviate psychological symptoms in menopausal women, like improving stress and mood

A 12-week, randomized, double-blind, placebo-controlled study evaluated the effects of Affron on menopausal symptoms in perimenopausal women [5].

The study included 86 participants who received either 28 mg/day of Affron or a placebo and were assessed via the Greene Climacteric Scale (GCS).

The results showed significant psychological improvements in the Affron group. Specifically, those who took Affron saw a 33% reduction in occasional stress symptoms and a 32% reduction in low mood symptoms.

It's important to note that no undesirable estrogenic effects were reported, suggesting that Affron was well-tolerated.

Affron may be a promising option for managing psychological symptoms associated with menopause, though further research is needed to best understand how Affron can benefit women.

Saffron Improves Enjoyment and Mood

Exercise is one of the most critical health habits to participate in, yet only 1 in 4 adults in the US get enough weekly physical activity. Creating a sustainable exercise regimen can be a challenge for many people [6].

A factor associated with maintaining an exercise routine is having positive and enjoyable exercise experiences. It's no surprise studies show that exercise enjoyment can lead to exercise adherence, meaning if you enjoy physical activities, you're more likely to continue engaging in them regularly.

Following this logic, researchers wanted to understand if supplementing with Affron increased exercise enjoyment, leading to a habit of consistent exercise.

A 6-week, randomized, double-blind, placebo-controlled trial investigated the effects of Affron on exercise enjoyment and mood in recreationally active adults [7].

Sixty-two adult participants either took 14 mg of Affron twice daily (28 mg total) or a placebo. Participants completed validated surveys on enjoyment, mood, and patient-reported outcomes.

Those who supplemented with Affron had improved self-reported exercise enjoyment and mood. Notably, males experienced even greater improvement in exercise enjoyment compared to those taking the placebo.

So, supplementing with Affron may lead to better exercise enjoyment and mood and may be particularly beneficial for recreationally active men.

Saffron May Improve Sleep Quality

Sleep quality is crucial for overall health, yet many adults (more than one in three!) struggle to get enough rest [8, 9].

With the increasing need for better sleep, researchers investigated the effects of Affron on sleep quality in adults with self-reported sleep problems [10].

A 4-week, double-blind, randomized controlled trial was conducted in 63 adults aged 18-70. These participants received either Affron (14 mg twice a day, for 28 mg total) or a placebo.

The study found that those who supplemented with Affron significantly improved sleep quality, as measured by the Insomnia Severity Index. Sleep quality was nearly immediately impacted, with most changes occurring within the first week of supplementation.

Participants also experienced enhanced restorative sleep, measured by the Restorative Sleep Questionnaire.

The results trended towards showing that the Affron supplementation group had fewer awakenings after sleep onset and increased alertness upon waking, though the results were not statistically significant.

An important aspect to consider with any new supplement, especially one taken before bed, is if people generally enjoy taking it because when a new habit is enjoyable, it’s more likely to stick. The study found that 96% of participants who took Affron were satisfied with their tablet intake.

This study proves Affron may offer a safe option for those seeking better sleep quality, with benefits experienced within a week.

Saffron Improves Melatonin Levels

Building on previous positive findings, researchers conducted another study to further investigate the sleep effects of taking Affron.

A 4-week, double-blind, randomized controlled trial examined 120 adults with unsatisfactory sleep. Participants took either 28 mg Affron, 14 mg Affron, or a placebo daily one hour before bed [11].

The results were promising: those taking Affron improved sleep quality by nearly 25% compared to placebo, with significant improvements in mood upon awakening and reduced insomnia symptoms.

The study also showed that Affron increased melatonin levels (the hormone responsible for making you feel sleepy) from baseline to week four compared to placebo. This finding provides insight into how saffron may support the body's natural sleep-wake cycle.

Saffron Usage and Safety

How Much Saffron Should You Take?

Taking 28 mg of Affron per day is well-tolerated in studies to date. The daily dosage can be broken into two 14 mg doses and taken one hour before bedtime.

Is Saffron Safe to Take?

Clinical studies have shown that Affron intake is well-tolerated with no associated side effects.

Saffron is not recommended for women who are pregnant, nursing, or planning to become pregnant. As always, consult with your healthcare provider before beginning a new supplement.

If you choose to take saffron, ensure that it's derived from a reputable source. As saffron is often valued higher than other plant compounds, it's essential to purchase from reputable sources that can verify their product's authenticity and quality.

Key Takeaways

Saffron has been used medicinally since approximately 1700 BC and is now researched to help improve modern-day stress, sleep, and mood.
Affron has been shown to improve feelings of stress and mood in various populations, including healthy adults, adolescents, and menopausal women.
Clinical studies show improvements in sleep quality (up to 25% improvement), which may be due to increases in melatonin levels.
Affron is generally well-tolerated, and no significant adverse effects have been reported in clinical studies.

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