Saffron

Why it matters

Saffron — the world's most expensive spice, made from crocus stigmas — has a surprisingly strong evidence base for something usually thought of as a flavouring. Multiple human trials show it can improve mood and ease mild-to-moderate depression, comparable in some studies to standard approaches, and a growing body of research links it to improved libido and sexual function in both men and women. There's also good evidence for easing premenstrual symptoms. Since mood, stress and sexual wellbeing are deeply intertwined with hormonal health, saffron's well-studied effects on all three earn it a genuine place — and you need only a few threads.

What's inside

The active compounds are crocin and safranal, antioxidant carotenoids that influence mood-regulating neurotransmitters (like serotonin) — the basis for saffron's well-evidenced antidepressant and PMS effects — and that appear to support sexual desire and function. The antioxidant action also protects cells more broadly. Saffron's effects come from these compounds rather than from any vitamin or mineral content.

For men

For men, saffron has trial evidence for improving sexual function and satisfaction, and its mood and anti-stress effects are relevant because low mood and high stress suppress libido and testosterone. It works largely through neurotransmitter and antioxidant pathways rather than by directly raising testosterone, so it's best understood as support for the mood-and-desire side of male sexual health.

For women

For women, saffron is particularly well-supported: trials show it improves sexual desire, arousal, lubrication and satisfaction, and it has good evidence for easing premenstrual symptoms and low mood — a combination of benefits that map directly onto common female hormonal complaints. One frequently-cited trial found that saffron extract improved sexual satisfaction in women over six weeks. A genuinely useful, evidence-backed spice for female wellbeing.

How to eat it

A little goes a very long way — just a pinch of threads, steeped in a little warm water, milk or broth to release the colour and flavour, then added to rice, stews, paella or warm milk. A few threads daily is the kind of amount used in studies (often as a standardised extract, but culinary use contributes too). Its intense colour and aroma mean you never need much, which helps justify the price.

Worth knowing

In culinary amounts saffron is very safe. In high doses it can cause side effects and is unsafe in pregnancy (it can stimulate the uterus), so pregnant women should avoid medicinal amounts. Because real saffron is expensive, adulterated or fake products are common — buy from a reputable source to get the genuine article. Used as a spice, it's a safe, pleasurable, well-evidenced addition.

Bottom line

Saffron punches far above its weight — strong human evidence for mood, plus good evidence for libido and PMS in both sexes — making a few threads a genuinely worthwhile, evidence-backed addition for hormonal wellbeing.