Saffron
TL;DR
Expensive spice with surprisingly strong evidence for depression and emerging evidence for AMD. Crocin and safranal are the active compounds. Multiple well-designed RCTs.
Safety: Excellent. Well-tolerated at supplemental doses (up to 30 mg). Very high doses (>200 mg) can be toxic.
Cost: approximately $15-30/month.
Best for: Macular degeneration, Cognitive decline
What the research says
Several RCTs show improved retinal function and visual acuity in early AMD. Mechanism via anti-inflammatory and antioxidant effects on retinal cells. Promising but smaller evidence base than AREDS2.
Multiple RCTs show antidepressant effects comparable to fluoxetine. Some evidence for cognitive improvement. Mechanism via serotonergic and antioxidant pathways.
Saffron on Amazon
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Safety & practical info
Well-tolerated at supplemental doses (up to 30 mg). Very high doses (>200 mg) can be toxic.
May have additive serotonergic effects. Mild antiplatelet activity.
Quality standardized extract. Saffron is expensive but small amounts are effective.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.