Saffron for Menopause: Hot Flashes, Mood and Sleep

Sudden waves of heat. Mood swings that come out of nowhere. Lying awake at 3 a.m. for no clear reason. For millions of women, these are the everyday realities of menopause.

More and more women are looking for gentle, natural ways to feel like themselves again, and one golden spice keeps coming up: saffron. Long treasured in traditional medicine, saffron has now been studied in clinical trials with women going through menopause.

So can saffron really help with hot flashes, mood and sleep? In this guide, we'll look at what the research actually shows, how to use saffron in your daily routine, and how much is safe.

What Happens to Your Body During Menopause?

Menopause is officially reached 12 months after your last period, usually between the ages of 45 and 55. The years leading up to it are called perimenopause. During this time, levels of estrogen and progesterone rise and fall unpredictably before settling at lower levels.

Those hormone shifts affect much more than your cycle. They can also influence your body's temperature control and the brain chemicals that shape your mood and sleep. Common symptoms include:

• Hot flashes and night sweats
• Mood swings, irritability and low mood
• Anxiety
• Trouble falling or staying asleep
• Brain fog and fatigue

What Makes Saffron Special?

Saffron comes from the delicate red stigmas of the crocus flower. Each thread contains natural compounds that give saffron its colour, aroma and potential health benefits:

• Crocin gives saffron its golden colour and is a powerful antioxidant.
• Safranal gives saffron its signature aroma and may support a calm mood.
• Picrocrocin gives saffron its slightly bitter, honey-like taste.

Researchers believe these compounds may help support serotonin, the brain's "feel good" messenger. This is one reason saffron has been studied for mood, PMS and now menopause.

What Does the Research Say?

The studies on saffron and menopause are small, but the early results are encouraging. Here's what they found, symptom by symptom.

Saffron for Hot Flashes

In a 2018 double-blind trial, 60 postmenopausal women with hot flashes took 30 mg of saffron a day (15 mg twice daily) or a placebo for 6 weeks. The women taking saffron reported that hot flashes interfered less with their daily lives, and the researchers called saffron a possible non-hormonal option.

However, a larger 12-week study in 2021 found that saffron extract did not reduce hot flashes more than a placebo did. So the evidence for hot flashes is mixed. Saffron may help some women, but it's not a proven fix.

Saffron for Mood and Anxiety

This is where saffron shows the most promise. In that same 2021 study, 86 perimenopausal women aged 40 to 60 took 14 mg of saffron extract twice a day or a placebo for 12 weeks. The results:

• Anxiety dropped by 33% in the saffron group, compared to a 7% rise in the placebo group.
• Low mood dropped by 32% with saffron, compared to 9% with placebo.

The 2018 hot flash study also found that depressive symptoms improved more with saffron than with placebo.

Saffron for Sleep

Sleep troubles are one of the most frustrating parts of menopause. Saffron hasn't been tested for sleep in menopausal women specifically, but it has been studied in adults with poor sleep. In a 6-week trial with 66 adults, a daily saffron extract helped people fall asleep more easily, sleep longer and rate their sleep quality higher than those taking a placebo.

Because hot flashes, mood and sleep are so closely linked, easing one often helps the others.

The Bottom Line on the Research

• Mood and anxiety: the most promising results
• Sleep: encouraging results in general adults
• Hot flashes: mixed results, with one positive study and one neutral study

Most studies used concentrated saffron extracts in capsules, not saffron in food. They were also small and short, so more research is needed.

How to Use Saffron During Menopause

You don't need capsules to enjoy saffron every day. Here are some simple, soothing ways to bring it into your routine. Always bloom your saffron first: crush a few threads and steep them in 2 to 3 tablespoons of warm water for 10 to 20 minutes to release the full colour and aroma.

1. A Golden Cup of Saffron Tea

Steep a few saffron threads in hot water for 10 minutes, or brew a cup of Eupherbia Saffron Black Tea or Saffron Green Tea. A warm cup in the afternoon is a calming pause in a busy day. Choose green tea or decaf if caffeine worsens your hot flashes or sleep.

2. Warm Saffron Milk Before Bed

Warm a cup of milk or a plant-based alternative, then stir in your bloomed saffron, a pinch of cardamom and a little honey. This golden bedtime drink, known as kesar milk, is a cozy way to wind down at night.

3. Add It to Your Meals

Stir bloomed saffron into rice, soups, stews, scrambled eggs or roasted vegetables. Pairing saffron with whole grains, legumes and leafy greens supports a balanced diet, which also helps with menopause symptoms.

4. Build a Calming Evening Ritual

Saffron works best as part of a bigger self-care routine. Combine your saffron tea or milk with habits that help during menopause:

• Keep your bedroom cool and dark
• Limit alcohol, caffeine and spicy foods in the evening, as they can trigger hot flashes
• Move your body daily, even a 20-minute walk helps
• Try deep breathing or gentle stretching before bed

How Much Saffron Is Safe?

Saffron is very safe in the small amounts used in cooking. The menopause studies used 28 to 30 mg a day of saffron or saffron extract. That's roughly 15 threads, a small pinch.

More is not better. A small daily pinch is all you need.

Possible Side Effects

In the studies, side effects were mild and no more common than with a placebo. Some people may notice:

• Mild nausea or upset stomach
• Dry mouth
• Dizziness or drowsiness
• Headache

Who Should Talk to Their Doctor First?

Check with your doctor before using saffron regularly or taking saffron supplements if you:

• Take antidepressants or anti-anxiety medication
• Take blood thinners or blood pressure medication
• Have bipolar disorder
• Are on hormone therapy for menopause
• Have a bleeding disorder or upcoming surgery
  

And if your low mood, anxiety or sleep problems feel severe or don't go away, please talk to your doctor. Saffron can be a gentle support, but it's not a replacement for medical care.

Frequently Asked Questions

Does saffron help with hot flashes? It may help some women. One study found saffron reduced how much hot flashes interfered with daily life, but another found no difference from placebo. The evidence is stronger for mood than for hot flashes.

How long does saffron take to work? In studies, women noticed changes after 6 to 12 weeks of daily use. Be patient and consistent.

Can I use saffron instead of hormone therapy? Saffron is not a replacement for hormone therapy or other treatments your doctor recommends. Talk to your doctor about all your options.

Is saffron in food as effective as capsules? Most studies used concentrated extracts, so the effects of saffron in food haven't been tested directly. Enjoying a daily pinch in tea or meals is still a simple, delicious way to include it in your routine.

What's the best time of day to take saffron? Any time works. Many women enjoy saffron tea in the afternoon and saffron milk in the evening as part of a calming bedtime routine.

Embrace This New Chapter With Eupherbia Saffron

Menopause is a new chapter, and you deserve to feel your best through it. Eupherbia Saffron is:

• Hand-harvested from the crocus flower, one thread at a time
• Pure, premium and aromatic
• Rich in natural crocin, safranal and picrocrocin
• Sealed in a glass jar to keep every thread fresh

A pinch in your tea, a golden cup of saffron milk at night, a little luxury every day. Discover Eupherbia Saffron and our Saffron Teas today.

Disclaimer: This article is for informational purposes only and is not medical advice. Talk to your doctor before using saffron for menopause symptoms or taking saffron supplements, especially if you take medication or have a medical condition. Eupherbia Saffron is a food product and is not intended to diagnose, treat, cure, or prevent any disease.