In the early days of leaving alcohol behind, cravings sometimes feel like an uphill battle. That nagging “I want a drink” feeling can be exhausting, but be gentle with yourself — after all, these cravings often reflect biological imbalances hidden beneath the surface. Over the past few weeks, we’ve explored various strategies to help our brains heal and reestablish balance. Yet, no matter which path you choose, the key is always to tackle cravings at their root, rather than just applying a quick fix.
Today, we turn our attention to saffron, a spice known as “red gold” that has been used for over 3,500 years in traditional medicine to treat everything from digestive issues to mood disorders. Recent research shows that this vibrant spice, derived from the delicate threads of the Crocus sativus flower, might help address the underlying causes of cravings by supporting the brain’s natural restoration processes.
The Science Behind Saffron
Saffron’s anti-anxiety and antidepressant effects are linked to its active compounds, — crocin and safranal — which influence neurotransmitters such as serotonin and dopamine.[1] Alcohol boosts dopamine artificially, impeding its natural production by the brain and leading to cravings, especially in the early days and weeks of reducing your intake. Let’s dig deeper to understand how it works in the brain and what research has to say on the subject.
Restoring Neurochemical Balance: Can Saffron Help?
The authors of a study published in the Avicenna Journal of Phytomedicine conducted a review of existing studies that explored how saffron impacts various nervous system functions.[2] Their goal? To see whether saffron truly helps with conditions such as depression, memory problems, and substance withdrawal.
By evaluating a wide range of data, the researchers pieced together how saffron might contribute to nervous system health.
- A dopamine boost. The review found that saffron can increase dopamine and other neurotransmitters, which might support better mood and reduce the urge to reach for alcohol when you’re feeling low or stressed.
- Antidepressant effects. Multiple animal and human studies indicated that saffron may help relieve mild to moderate depression, a factor that often correlates with alcohol cravings in people trying to reduce or quit drinking.
- Brain protection. Many of the studies showed that saffron has antioxidant properties and can protect brain cells from damage that accumulates with chronic alcohol use.
- Better cellular health. By fighting off inflammation and oxidative stress, saffron might help the brain recover its natural balance more quickly.
- Craving reduction. Though much of the review focused on opioids rather than alcohol, it’s still relevant for anyone who has dealt with substance cravings. The research showed that saffron reduces withdrawal symptoms and craving behavior in animal models — findings that suggest it might have a broader application for easing the transition away from addictive substances.
- Memory benefits. Some of the studies in the review suggest saffron may help preserve or improve cognitive function in conditions such as Alzheimer’s disease. The same protective mechanisms (boosting neurotransmitters, lowering oxidative damage) may still be applicable to those healing from the effects of alcohol.
The bottom line? The research is promising. Even if saffron alone won’t solve all craving or mood challenges, it may provide a helpful boost, especially if your body and brain are already supported by a healthy foundation of good nutrition and regular exercise.
Saffron for Sleep: What the Latest Research Says
A 2023 study in Nutrition and Metabolic Insights builds on these findings by exploring the role of saffron in regulating sleep patterns.[3] Poor sleep and cravings often go hand in hand and tend to form a vicious cycle that saps our energy and makes us more vulnerable to urges. So can saffron make a difference? The authors of the study suggest that it might.
The researchers combed through every relevant, high-quality randomized control study on saffron and sleep. The trials compared saffron (or its key compounds) to a placebo when testing the effects on sleep quality and duration and found that saffron (in particular its active compounds, crocin and safranal) may enhance both. Saffron was found to have hypnotic-type effects (i.e., promoting deeper, more restful sleep) without the adverse reactions often tied to sleep medications.
While the number of studies was small, the beneficial influence on sleep was consistent across trials. For anyone trying to scale back on alcohol, which might have a reputation as a “nightcap” but actually disrupts sleep, these findings suggest saffron might offer a healthy substitute to wind down at night. That said, remember that good sleep hygiene — turning off screens before bed, sticking to a regular schedule, and avoiding caffeine late in the day — remains vital.
Practical Tips for Using Saffron Extract
When it comes to incorporating saffron into your routine, starting with the most natural approaches can help you develop a feel for this vibrant spice before moving on to more concentrated supplements. Below are some ideas to help you get the most benefit from saffron in your everyday life.
1. Cook and Infuse Saffron for Everyday Meals
There are a few different ways to put saffron “on the menu”:
- Warm water infusion. Crush a small pinch of saffron threads between your fingers, then let them steep in a tablespoon or two of warm (not boiling) water or milk for 5–10 minutes. This “blooming” method releases saffron’s active compounds, color, and flavor so they spread evenly in your dish. Add the infused liquid to soups, stews, or marinades at the end of cooking for a richer aroma and subtle mood boost.
- Rice and grains. After toasting your rice or grains with a bit of oil, pour in your water/broth and stir in a saffron infusion. Try it with brown rice or quinoa for an extra layer of nutrients.
- Sauces and curries. Swirl saffron water into your tomato or cream-based sauces, or sprinkle a few threads directly into lightly simmering curries. The aromatic profile of saffron blends well with spices like turmeric, ginger, and garlic, helping to enhance the overall taste while offering potential neuroprotective effects. Combine saffron with anti-inflammatory ingredients (e.g., garlic, onions) to create nutrient-packed sauces that may support better brain health.
2. Brew Saffron in Herbal Teas
Add a few saffron threads to hot water, let steep for 10 minutes, and sweeten with honey or stevia if desired. You can also pair saffron with other calming herbs (such as chamomile or lavender) to create a sleep-friendly evening blend.
Alternatively, you can combine saffron with herbs that have anti-stress properties (e.g., tulsi or ashwagandha). Brew for 5–7 minutes and use the soothing tea ritual to unwind while reaping saffron’s mood-lifting benefits.
3. Explore Saffron Supplements (If Appropriate)
In the trials included in the 2023 review, participants often received a standardized saffron extract (somewhere in the range of 30 mg daily). If you opt for supplements, begin at this commonly studied dose to stay close to the evidence-based range.
Also, consider taking saffron an hour or two before bed and track improvements in sleep onset and duration in a simple journal for a couple of weeks.
Note of Caution
While generally safe, saffron supplements can cause mild side effects such as dizziness or dry mouth, especially in higher doses. If you’re taking antidepressants, blood pressure meds, or other prescription drugs, discuss with a healthcare professional first, since saffron can amplify certain effects or cause mild side effects in higher doses. Watch for any unusual reactions, such as restlessness or GI upset (and if symptoms persist, discontinue use and consult a professional).
Finally, remember that saffron shouldn't be mixed with supplements such as St. John's-wort or other mood-enhancers, as it may increase the risk of serotonin overload and cause dizziness or agitation.
Summing Up
Saffron is by no means a magic bullet — rather, it’s one potential ally in a larger toolbox for reducing alcohol cravings, improving mood, and getting better sleep. If you decide to explore saffron, start with basic cooking or tea-brewing methods and speak to a healthcare professional if you’re considering supplements — especially if you’re also managing conditions such as depression or taking prescription medications. Used responsibly, saffron may offer a gentle boost to support your journey toward improved mental well-being and healthier habits.
