It’s hard to keep up with all the ingredients touted as ‘the next big thing’ in the worlds of beauty and wellness . But when the noise is backed up by science and the experts are raving about it — you know it’s time to listen. And right now, saffron has nutritionists buzzing for its mood-boosting qualities, having steadily emerged as a key ingredient in supplements — and it’s gaining some prominence in topical skincare too.
Most of us know saffron as the pricey cooking spice with a potent flavour. The tiny strands are stigmas from the flower of Crocus sativus. It’s nothing new in the world of wellness, having been used medicinally for millennia and for centuries in Ayurveda (traditional Indian and Sri Lankan medicine), as it’s a powerful antioxidant with three bioactive compounds (croci, safranal and picrocrocin) — each of which has differing health benefits.
Like adaptogens before it, it’s now gaining traction as a mainstream health and wellbeing aid, because as Maz Packham, a nutritional therapist and consultant at W-Wellness explains; it has myriad benefits. “It’s being used in supplements to help lift low mood, improve emotional wellbeing and help to support and protect the nervous system. The effect of saffron on hormone imbalances in the gut and brain also supports women suffering from the effects of PMT and menopause,” she explains. It’s also been touted in clinical studies for its potential to help in managing symptoms of ADHD such as hyperactivity and it has benefits for sleep quality, too.
In a year when Gen Z have been labelled “the anxious generation” and waiting lists for ADHD diagnoses with the NHS are at an all time high — up to three years currently — and burnout and insomnia plague office workers, saffron sounds like the answer to our prayers. Especially for Londoners affected disproportionately by stress symptoms. Plus, the fact it’s safe, science-backed and natural have helped it gain attention.
As Stephanie Moore, a clinical nutritionist, consultant and author of Eat Your Brain Happy puts it, “people are looking for natural alternatives to standard treatments, either because their treatments aren’t working, because of side effects, and because people feel more comfortable using more natural health aids. With the ever-increasing stress load on people, natural interventions to calm the nervous system and restore balance are in high demand.”
So how exactly does saffron work as supplement? “There has been a lot of recent scientific study on the therapeutic effects of saffron and the effect it has on our neurotransmitters. Dopamine, a feel-good, pleasure brain chemical and serotonin, the happy brain chemical, have been shown to increase with saffron supplementation. Saffron also increases levels of GABA, the anti-anxiety, brain calming chemical, so it’s great for sleep and can even help people with ADHD,” explains Moore.
She adds that its saffron’s systemic anti-inflammatory and antioxidant benefits which mean that it “appears to help regulate hormones to ease PMS — and in some people it can act as an appetite suppressant and may help regulate blood glucose levels, aiding weight loss.”
While the supplement industry is largely unregulated and misinformation and inflated promises can surround certain ingredients or categories online, Packham points to the fact that saffron’s effects are backed by studies including a randomised controlled trial (in which two groups are randomly prescribed either a conventional or alternative treatment to fairly compare results), which she says are “the gold-standard in clinical research.”
It found that 30mg of saffron extract taken daily over a period of as little as four weeks has significant benefits for the nervous system and demonstrated improvements in symptoms of low mood, anxiety, emotional balance, quality of sleep and overall wellbeing without side effects. “This makes it a really good nutrient for those looking for a solution to low mood and anxiety or suffering from nervous energy,” confirms Packham.
Saffron is also emerging as an ingredient in topical skincare due to its antioxidant and anti-inflammatory properties, however, as Dr Anjali Mahto, consultant dermatologist at Self London explains, there’s not as as much research as in the wellness space to recommend it just yet. “While saffron is touted for its unique benefits, such as reducing pigmentation and soothing irritation, it lacks the extensive scientific backing that ingredients like vitamin C and niacinamide [to which it has been compared] have, which are well-documented for improving skin tone and texture.”
So for now it seems, the benefits of saffron are best reaped in supplement form. Here’s what you need to know before adding it to your regime.
How should I take saffron?
Saffron is best taken orally with, or just after, food as a Liposomal or ‘bioactive’ form. A capsule form is “best as they have been formulated to be readily absorbed into the bloodstream,” explains Moore.
This allows “the three phytochemicals (safranal, crocin and picrocrocin) to work in the gut where important hormones like serotonin are produced,” explains Packham. “The vagal nerve in the gut continuously transmits information between the gut and the brain, which explains why saffron, at a specific potency [30mg], has such a positive impact on mental and neurological health,” she adds.
What else should my saffron supplement contain?
As with all supplements, do your research or consult a professional on which you choose in order to check you’re taking the correct dose for it to have an impact on your health, and try to choose one which doesn’t contain additives or bulking agents. A rule of thumb for choosing a quality supplement is: the fewer ingredients the better.
If saffron feels like it has a place in your routine for its mood enhancing properties, or as you’re in a period of stress, Packham says to “look for other nutrients which compliment saffron and work to support your wellbeing,” such as vitamin B12, which is “key for healthy nerve cells and supporting cognitive function, and preventing fatigue and is involved in the synthesis of neurotransmitters, which are vital for mood regulation and cognitive processes.”
Also consider vitamin D3 for “mood regulation and mental health (as well as for immunity, bone health and more),” and magnesium, “a mineral that is often depleted during times of stress and plays a crucial role in neurological function and helps support a calm mood and promotes relaxation,” says Packham.
What do I need to consider before adding saffron to my wellness regime?
As with all supplements, Moore explains that, “if you are on medication in general and SSRIs in particular, check with your prescribing doctor to make sure there are no contraindications.” And specifically with herbal supplements, including saffron, she confirms they “are not recommended for pregnant and breast-feeding women.”
The nutritionists’ 3 favourites
Saffron Bioactive, Natrocuetics
Natroceutics’ Saffron uses the nutrient as trademarked Affron, which is said to be the world’s most researched version of the extract, and to deliver an optimal and exact ratio of its three bioactive compounds to ensure results.
Saffronsun Calm, £22, The Naked Pharmacy
The Naked Pharmacy’s saffron supplements used the nutrient at the evidenced based dose of 30mg in two capsules. Packham rates it for its “high concentration of bioactives — crocin, safranal and picrocrocin for their therapeutic effects.” The Calm version of the supplement is great for mood, fatigue, sleep and even menopausal symptoms. It’s also vegan and is sustainably sourced. If you suffer with low energy and gut issues, check out Saffrosun Energy instead.
Hifas de Terra, £85, W-Wellness
Hifas uses saffron in its latest product for its mood enhancing benefits. It’s used alongside medicinal mushrooms cordyceps, reishi and lion’s mane to support vitality, energy, immunity and mood. “It’s a brilliant all-rounder for someone who needs more broad support alongside improved mood,” says Packham.
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