Key takeaways
- Research on saffron for anxiety is limited. Some studies suggest a potential benefit from safranal, a component of saffron, but the overall evidence remains weak.
- While saffron is generally safe in small amounts as a food ingredient, high doses can be toxic, potentially causing side effects like nausea, dizziness, and even anxiety.
- Those experiencing persistent anxiety should seek established treatments like psychotherapy, medication, or lower-risk complementary approaches such as mindfulness or massage.
Anxiety is a natural human reaction to stressful or threatening events. However, if people regularly experience extreme emotional responses to stimuli that pose little real danger, they may have an anxiety disorder.
Treatments for anxiety disorders include medications and therapy, but some people also use herbal remedies to help manage their symptoms.
This article explores research into the potential effects of saffron on anxiety, the potential risks of consuming saffron, and typical treatment options for anxiety.
Saffron (Crocus sativus L.) is a plant that has played a role in traditional and complementary medicine for thousands of years. It contains high levels of antioxidants and exhibits anti-inflammatory properties.
Multiple studies included in a
However, no firm evidence has confirmed that saffron is a helpful remedy for anxiety.
One
A 2019 meta-analysis of 23 studies found that while saffron showed potential as an anxiety remedy, the quality of existing evidence was low. More research is necessary to confirm the link between saffron and reduced anxiety symptoms.
Saffron is safe to consume in moderation. As an ingredient, it can add an aromatic twist to curries, stews, and risotto.
However, research included in an older 2015 review suggests that consuming 5 grams (g) daily may have toxic effects, and an intake of 20 g per day or higher can be fatal.
A daily intake of up to 1.5 g may be safe for humans. The review also found that anxiety may occur as a side effect of saffron consumption.
Mild saffron toxicity may lead to the following symptoms:
Severe toxicity can cause several symptoms, including:
People who suspect that they may have anxiety should speak with a healthcare professional. They can refer a person for psychotherapy, which involves talking with a mental health professional.
There are many types of psychotherapy to choose from, including:
- Cognitive behavioral therapy (CBT): CBT helps people with anxiety slowly change thinking patterns and beliefs that lead to their anxiety, as well as coping skills they can use when anxiety arises.
- Exposure therapy: Exposure therapy helps people with anxiety confront their fears by gradually increasing exposure to things they fear. This improves confidence that a person can handle them.
- Acceptance and commitment therapy (ACT): ACT focuses on goal setting, mindfulness, and behavior change.
A range of medications can also help to reduce symptoms. People can try these in combination with psychotherapy, or on their own.
Medications for anxiety can cause side effects. A person may need to try more than one medication before finding one that is effective and does not cause adverse reactions.
The
- relaxation techniques
- acupuncture
- hypnosis
- massage therapy
- mindfulness meditation
- listening to music, or music therapy
- meditative movement therapies, such as yoga, tai chi, or qigong
- trying certain supplements, such as chamomile or melatonin
However, the NCCIH notes that evidence is limited for many of these, and further studies are necessary to determine their benefit.
These are generally safe to try for people seeking extra support during an anxiety disorder, but individuals should discuss supplements or treatments with their doctor before starting.
If anxiety is interfering with a person’s quality of life in any way, they should consider speaking with a doctor or mental health professional.
A person does not need to have severe anxiety to benefit from mental health treatment. Counselling and psychotherapy can help many people, giving them skills that may prevent anxiety from getting worse.
However, it is especially important to seek support if anxiety is affecting a person’s physical well-being. Some potential signs that anxiety may be having a significant impact include:
- difficulty sleeping
- loss of appetite
- physical symptoms, such as nausea or headaches
- always feeling agitated or “on edge”
- difficulty concentrating
- problems at school, work, or in relationships
- having panic attacks
Help is out there
If you or someone you know is in crisis and considering suicide or self-harm, please seek support:
- Call or text the 988 Lifeline at 988 or chat at 988lifeline.org. Caring counselors are available to listen and provide free and confidential support 24/7.
- Text HOME to the Crisis Text Line at 741741 to connect with a volunteer crisis counselor for free and confidential support 24/7.
- Not in the United States? Find a helpline in your country with Befrienders Worldwide.
- Call 911 or your local emergency services number if you feel safe to do so.
If you’re calling on behalf of someone else, stay with them until help arrives. You may remove weapons or substances that can cause harm if you can do so safely.
If you’re not in the same household, stay on the phone with them until help arrives.
Limited studies have shown that a compound in saffron may have anxiety-reducing effects. However, no strong evidence is available to support the use of saffron to relieve anxiety. Saffron may even cause anxiety as an adverse effect.
Although consuming it in the diet in small amounts is unlikely to cause toxicity, high doses could be toxic. Very high doses may be dangerous.
Instead of trying saffron supplements, people should consider evidence-based treatments such as psychotherapy and medications. People may also want to try lower-risk complementary approaches, such as mindfulness, massage, or acupuncture.
If anxiety becomes overwhelming or does not go away, an individual may benefit from speaking to a doctor about treatment options.