Saffron for Memory: What the Clinical Trials Actually Show
Saffron is the most expensive spice in the world, and also one of the better-studied plant extracts for memory. The trials are small and mostly from one country, but the results have been consistent enough to take seriously.
What saffron is
Saffron is the dried red threads (stigmas) of the crocus flower, Crocus sativus. It takes something like 150,000 flowers to make a kilogram, which is why it costs so much. Most of the world's supply comes from Iran, which is also where most of the medical research has been done.
The compounds researchers focus on are crocin, which gives saffron its color, and safranal, which gives it its smell. In lab studies both act as antioxidants and reduce inflammation, and crocin seems to interfere with the clumping of amyloid protein, one of the hallmarks of Alzheimer's.
The memory trials
Most of the human memory research comes from Shahin Akhondzadeh's group at Tehran University of Medical Sciences.
Saffron vs placebo (16 weeks). In 2010 the group gave 46 people with mild-to-moderate Alzheimer's either 30 mg of saffron a day or a placebo. After 16 weeks, the saffron group scored better on standard memory and thinking tests (Akhondzadeh, 2010a).
Saffron vs donepezil (22 weeks). In a second trial, 54 people with mild-to-moderate Alzheimer's took either 30 mg of saffron a day or donepezil (brand name Aricept), a standard prescription drug. The two groups improved by about the same amount. Vomiting was more common with donepezil (Akhondzadeh, 2010b).
Pooled results. A 2020 meta-analysis combined four randomized trials in mild cognitive impairment and Alzheimer's. Saffron beat placebo on cognitive scores and was not significantly different from conventional drugs. The authors concluded that saffron "may have the potential" to help but that there was not enough high-quality evidence to recommend it for clinical use (Ayati, 2020).
How much weight to put on this
More than most supplement research, less than a drug.
On the plus side, these are randomized, double-blind trials, some against an active drug, and they agree with each other. On the minus side, they are small (dozens of people each), short (a few months), done mostly by one research group, and focused on people who already have Alzheimer's or mild cognitive impairment. There is little good research on saffron for the ordinary forgetfulness of healthy older adults, which is who most memory supplements are sold to.
Donepezil itself has modest effects, so "as good as donepezil" means a modest effect, not a dramatic one.
Saffron and mood
The stronger body of evidence is actually for mood. Several meta-analyses have found saffron extract helps with mild-to-moderate depression, some comparing it with antidepressants, for example a 2019 review in Planta Medica (Tóth, 2019). Low mood and poor concentration often travel together, which may be part of why some people say they think more clearly on it.
Dose and safety
The memory trials used 30 mg a day of saffron extract, usually split into 15 mg twice a day. Mood trials have used similar amounts.
At that dose, saffron has been well tolerated in trials, with side effects similar to placebo. Some things to know:
- Large amounts are toxic. Several grams can cause serious problems, but that is far beyond any supplement dose.
- Pregnant women should avoid saffron supplements, since high doses can stimulate the uterus.
- It may add to the effect of antidepressants and blood pressure medication. Mention it to your doctor if you take either.
- Saffron is often adulterated because it is so expensive. Look for a standardized extract from a reputable maker, ideally with the crocin or safranal content listed.
The NCCIH has a good general guide to checking supplement quality before you buy.
Saffron in combination products
Saffron shows up in many memory and mood blends. Phytomem One is one of them: saffron is the first ingredient in its formula, alongside berberine, olive leaf and seven others. The problem with these blends is that the label often doesn't say how much saffron you get. If it is well under 30 mg, the trial results above may not apply.
We cover the rest of that formula on the Phytomem One ingredients page, and whether the whole product is worth buying in the Phytomem One review.
Questions
How long does saffron take to work for memory?
The trials that found a benefit ran for 16 to 22 weeks. Mood effects in depression trials were often seen within 6 to 8 weeks.
Can I just cook with saffron instead?
A typical recipe uses a pinch of threads, roughly 20 to 50 mg for a whole dish shared among several people, and cooking changes the compounds. The trials used concentrated extracts taken every day, which is hard to match in food.
Is saffron safe with Alzheimer's medication?
In one trial saffron was compared with donepezil rather than combined with it. Anyone taking prescription Alzheimer's medication should ask their doctor before adding saffron.
Does saffron help healthy people's memory?
There is much less research in healthy adults than in people with mild cognitive impairment or Alzheimer's, so this is not well established.