Best Saffron Supplements for Sleep

You know what’s worse than being tired? Not being able to fall asleep when you’re tired. I’ve stayed away from most sleep supplements, because as a dad of young kids, it’s important for me to be and to wake up easily. I recently read about some of sleep benefits of saffron.

I wanted to see what the hype was about so I did some research.

Here’s what I found.

Saffron – The Popular Spice with Magical Properties

More likely than not, you encounter saffron more than you think. It’s is widely used in cooking, particularly in Indian, Persian, and Mediterranean cuisines.

The spice is derived from the flower of Crocus sativus, commonly known as the saffron crocus.

Known for its bright reddish-orange color and distinctive flavor, Saffron is obtained by carefully harvesting tiny red stigmas (threads) found inside the flower. These threads are then dried for a small amount of saffron. Due to its labor-intensive harvesting process, saffron is one of the most expensive spices in the world.

The Positive Effects of Saffron

Recently, quite a few studies have come out pointing to some positive effects of regular saffron supplementation.

• Reduced Depression. A randomized double-blind clinical trial found that “Participants who received the saffron extract reported reduced depression scores and improved social relationships at the end of the study.”
• Exercise Performance. The journal of the international study of sports nutrition published another clinical trial result where “statistically significant greater increases in enjoyment associated with exercise (p =.009) and heart rate variability (p =.001) in male participants taking saffron compared to the placebo”
• Sexual Function. A meta-analysis on 173 participants across 5 studies concluded that Saffron was “proven effective in improving sexual dysfunction and its subscales among participants; this effect was different on different dimensions of sexual dysfunction.”

There are more studied benefits, like it’s noted effect on improving eyesight by reducing macular degeneration and as an effective appetite suppressant.

Saffron and Antioxidants

Saffron contains several natural compounds that act as antioxidants. The main antioxidants found in saffron are:

Crocetin: Crocetin’s antioxidant effects may help reduce oxidative stress and support overall cellular health.

Crocin: Crocin has antioxidant and anti-inflammatory properties. Its antioxidant effects aid in protecting cells from damage caused by oxidative stress, while its anti-inflammatory properties may help reduce inflammation in the body.

Safranal: A volatile compound is responsible for the distinctive aroma of saffron. Safranal also possesses antioxidant properties, which contribute to the overall health benefits of saffron.

But what about sleep? How does Saffron affect sleep? Science is torn.

Role of Saffron Supplements in Promoting Better Sleep

I wish the answer was a simple yes/no, but the science is anything but conclusive.

A study out of the Center of Investigation in Clinical Nutrition in Belgium found almost no significant difference in sleep quality between average participants.

However, it did note that Saffron was more effective at promoting sleep with those already suffering from Insomnia, or depression. This could be attributed to Saffron’s known positive effects on mood and pain.

So, the classic chicken and egg. Are they sleeping better because of reduced depression? And if so, can Saffron be said to improve sleep?

The findings are echoed in this study, where 14mg of Saffron twice a day improved sleep quality among participants who were affected from sleep disorders.

What can we take away from this?

If you have trouble sleeping due to a sleep disorder or anxiety Saffron may help, but if you’re looking for better quality sleep it probably won’t.

Ways to Take Saffron

For the purpose of sleep aid, it’s recommended to take Saffron as a capsule supplement or an extract, although you can also drink it as an herbal tea, milk, or use it in your cooking.

However, if you want to keep track and control the amount you’re taking – you’re probably better off with a supplement or extract.