How Many Saffron Threads Per Day?

Introduction

Research studies talk about milligrams. But when you open your jar, you see threads. How do you know how much to use? After working with Kashmiri Mongra saffron from Pampore farmers for years and listening to thousands of customers, we created this easy-to-follow guide.

What You Need to Know About Measuring Saffron

Before you figure out your perfect dose, let's understand why saffron measurements can be confusing.

Not all saffron threads are the same. One thread of high-quality Kashmiri Mongra saffron weighs about 2 mg (milligrams — a tiny unit of weight, where 1000 mg equals 1 gram). But this weight changes based on a few things: the grade of saffron, how much water is still in it, and whether the yellow part of the flower is still attached.

Super Negin grade saffron contains only the red tips of the flower. This gives you the strongest benefits per thread. Lower grades like Pushal include some yellow parts, which means you need more threads to get the same effect.

Here's something interesting: just the moisture (water content) in saffron can change thread weight by 15-20%. That's why one seller might say there are 450 threads per gram while another says 500. Both can be right — it depends on how the saffron was dried and stored.

Why 30 mg is the Magic Number

You'll see 30 mg come up again and again in scientific studies. There's a good reason for this: it's the smallest amount that actually works, without causing any stomach problems.

Scientists at Tehran University of Medical Sciences tested different amounts before picking 30 mg as the best dose. Smaller amounts didn't work consistently. Larger amounts didn't work any better and sometimes upset people's stomachs.

So what does 30 mg look like in real life? It's about 15 threads of premium Kashmiri saffron. We call this a "generous pinch" — grab some threads between your thumb and two fingers.

But here's the thing: depending on what you're trying to achieve, you might need a bit more or less.

How Much Saffron to Take for Different Health Goals

Feeling Sad or Worried (Depression and Anxiety)

How much: 30 mg daily, best if split into 15 mg in the morning and 15 mg in the evening

When you'll notice changes: Usually after 6-8 weeks of taking it every day

Multiple studies have found something surprising: saffron works about as well as fluoxetine (that's Prozac, a common depression medicine) and other antidepressants for mild-to-moderate depression. The best part? It doesn't cause the uncomfortable side effects that many prescription medicines do.

How does it work? Saffron helps your brain produce and use serotonin and dopamine — these are chemicals that make you feel happy and calm.

When we tried this ourselves for eight weeks, we noticed sleep getting better first (around week four), followed by clearer thinking and better mood.

Keeping Your Eyes Healthy

How much: 20-30 mg daily

When you'll notice changes: After about 3 months

Saffron contains crocin (pronounced CROW-sin), a natural compound that gives saffron its red color. This compound increases blood flow to your retina (the light-sensitive part at the back of your eye) and protects it from damage.

In one study that lasted 14 months, people with AMD (age-related macular degeneration — a common eye problem in older adults that causes vision loss) saw their eyesight improve after taking just 20 mg daily.

PMS and PMDD (Difficult Periods)

How much: 30 mg daily (works best as 15 mg twice a day)

When you'll notice changes: After two complete menstrual cycles

PMDD stands for Premenstrual Dysphoric Disorder — it's like PMS but much more intense, with severe mood swings and physical discomfort. Studies show saffron works as well as fluoxetine for these symptoms.

Pro tip: Take saffron every day throughout your cycle, not just when symptoms appear. This gives the best results.

Focus Problems (ADHD)

How much: 20-30 mg daily (20 mg for children under 30 kg or about 66 pounds)

When you'll notice changes: Within 6 weeks

This might surprise you: one study compared saffron to methylphenidate (that's Ritalin, a common ADHD medicine). They found saffron worked just as well for reducing hyperactivity! This gives parents a natural option to discuss with their doctors.

Controlling Your Appetite and Emotional Eating

How much: 30 mg daily

When you'll notice changes: 8 weeks for real changes in snacking habits

Saffron won't burn fat directly. Instead, it helps reduce the urge to eat when you're stressed or emotional. It does this by boosting serotonin — the "feel good" chemical in your brain.

If you eat because of emotions rather than actual hunger, saffron might help more than typical diet pills, which ignore the emotional part of eating.

Better Sleep

How much: 14-28 mg daily, taken 1-2 hours before bed

When you'll notice changes: Often within 1-2 weeks

Safranal (pronounced SAF-ra-nal) is a compound in saffron that helps calm your nervous system. It works with GABA — a chemical in your brain that tells your body to relax. Unlike sleeping pills, it won't make you feel groggy the next morning.

A warm glass of milk with saffron (traditional Kesar Doodh) has been used for generations to help people sleep better. For more detailed information, check out our full guide on saffron for sleep.

How to Prepare Saffron So Your Body Actually Absorbs It

If you just swallow dry threads, you're wasting your money. The good stuff inside saffron stays trapped in the fiber unless you extract it properly.

The Soaking Method (Called "Blooming")

Put your threads in 1-2 tablespoons of warm water or milk. Let them soak for 10-20 minutes.

The temperature matters: aim for about 80°C (175°F). That's hot, but not boiling. If the water is too hot, it destroys safranal — the compound that helps you relax and sleep.

How do you know it's ready? The liquid turns a deep golden-orange color, and the threads look pale and faded. Drink the liquid AND eat the spent threads to get everything out of them.

Grinding for Faster Results

Here's a trick we discovered: grind your threads with a tiny pinch of sugar or salt before soaking. The color releases 40% faster because grinding breaks open the cell walls and creates more surface area.

Use a mortar and pestle (a small bowl with a grinding stick) or a small spice grinder dedicated just for this.

Why Fat Helps

While crocin dissolves in water, some beneficial compounds absorb better with a little fat. Taking saffron with milk, with food, or alongside a meal with healthy fats (like olive oil or nuts) may help your body use it better.

This is why traditional drinks like Kashmiri Kehwa often include almonds or are served with meals.

Best Time to Take Saffron Based on Your Goals

For mood and anxiety: Take it in the morning for all-day support. Even better: split your dose — half in the morning, half in the evening — to keep levels steady in your body.

For sleep: Take your dose 1-2 hours before bed. The calming effects of safranal need time to build up.

For appetite control: Take it 30-60 minutes before main meals, right when snacking urges typically hit.

With or without food: Either way works. But taking it with meals reduces the small chance of an upset stomach, especially if you're taking higher doses.

How Much is Too Much? Safety Limits You Should Know

For health benefits, you can safely take up to 1.5 grams (1500 mg) per day. But here's the thing: no study has shown any extra benefit above 200 mg daily for any health condition.

At the recommended 30 mg dose, you would need to take 50 times that amount to even approach dangerous levels. So don't worry — normal therapeutic use is very safe.

People Who Should Be Extra Careful

Pregnant women: Large amounts of saffron can cause the uterus to contract and may lead to miscarriage. Small amounts in food are generally okay, but don't take saffron supplements without talking to your doctor first. Read our complete guide on saffron during pregnancy for more details.

People with bipolar disorder: Because saffron lifts mood, it might trigger hypomania or manic episodes (periods of extremely high energy and impulsive behavior) in some people.

People taking blood thinners: Saffron may slow down blood clotting. If you take warfarin, rivaroxaban, or similar medicines, talk to your doctor before adding saffron.

People with kidney problems: High doses might affect how your kidneys work. Start with smaller amounts and check with your doctor.

Why Saffron Quality Changes How Much You Need

Not all saffron gives you the same health benefits per thread.

Super Negin: This is the top grade. It contains only the red tips of the stigma (the thread-like part of the flower), with no yellow parts attached. These are the longest threads with the highest concentration of beneficial compounds. This is what we source for Kashmiril's Mongra saffron.

Sargol: All red tips, but shorter than Negin. Still excellent quality and great for health benefits.

Pushal: Contains visible yellow parts (where the thread connects to the flower). Less powerful by weight, meaning you need more threads to get the same results.

The ISO 3632 standard is an international grading system that rates saffron by how much crocin, picrocrocin, and safranal it contains. Grade I saffron ensures you're getting your money's worth.

If you're buying saffron supplements (capsules or tablets) instead of threads, look for standardized extracts like affron® that guarantee specific amounts of active compounds.

Want to learn more about grades? Check out our Mongra vs. Lacha saffron guide.

The Three Powerful Compounds in Saffron

Understanding what makes saffron work helps you know what to expect:

Crocin (CROW-sin) — This creates saffron's beautiful red color. It's a powerful antioxidant (a substance that protects your cells from damage) and helps protect your brain. Most of the eye health and brain benefits come from crocin.

Picrocrocin (PIK-ro-crow-sin) — This gives saffron its slightly bitter taste and supports digestion. During the drying process, it transforms into safranal.

Safranal (SAF-ra-nal) — This creates saffron's distinctive smell and is the main compound that helps with anxiety and sleep. It works with GABA in your brain to promote relaxation. This compound is most easily damaged by heat and bad storage.

When you store saffron correctly (away from light and moisture), these compounds stay strong for 2-3 years. However, ground saffron loses its power within months. For health benefits, always start with whole threads and grind them right before you use them.

Learn proper storage techniques in our guide on how to store Kashmiri saffron.

Frequently Asked Questions

The Bottom Line

Start with 15 threads daily. This is the dose that science supports and it's easy to measure at home. Give it 6-8 weeks for mood-related goals, and only adjust after talking with your doctor if needed.

Remember that saffron works gently by helping your brain chemistry find balance — it's not a strong drug that changes things overnight. This means fewer side effects, but it also means you need patience and consistency.

Track how you feel over weeks, not days. You might be surprised by the gradual but real improvements.