The Best Stuff for Libido and Mood?
The bioactive compounds in this spice extract may boost female sex drive, improve mood, and alleviate anxiety. Maybe. Here's what you need to know.
You know saffron as an expensive spice. But like most spices, saffron contains bioactive compounds (crocin, crocetin, safranal, and picrocrocin) that influence the body's physiological and biochemical pathways. Extract these compounds and you might have a powerful health supplement, particularly for women.
Saffron: The Claims
Here's what saffron supplements claim to do for women:
- Improve libido and sexual satisfaction
- Alleviate symptoms of depression and anxiety, reduce stress
- Support menstrual regularity, reduce hormonal fluctuations, help with PMS-related cramps and moodiness
- Reduce appetite and cravings
How Does Saffron Supposedly Do That?
Saffron's active compounds, such as crocin and safranal, may enhance serotonin levels in the brain, linked to improved mood. The spice may regulate dopamine and serotonin pathways influenced by hormonal changes, particularly during PMS or menopause. And by modulating serotonin levels, saffron may reduce emotional eating and cravings.
Increased libido and sexual satisfaction might be the result of saffron's effects on serotonin, too. Less stress (lower cortisol) and no depression increase the likelihood of being in the mood. Serotonin and dopamine are closely tied to sexual arousal and satisfaction.
The spice may also have vasodilatory properties due to its antioxidant compounds like crocin. This improves blood flow by relaxing blood vessels. Enhanced circulation, especially in genital tissues, increases sensitivity and arousal.
Does It Work?
Studies show that saffron improves sexual function in women experiencing antidepressant-induced sexual dysfunction. One study found that taking 30 mg of saffron daily improves sexual desire, arousal, lubrication, and satisfaction in women on antidepressants. Saffron might do the same for females not using antidepressants, but studies are limited.
In another study, perimenopausal women with menopausal complaints took 14 mg of saffron extract twice daily. They experienced significant improvements in psychological symptoms compared to the placebo group, including a 33% reduction in anxiety and a 32% reduction in depression scores.
Another study examined the effects of 15 mg taken twice daily. The 50 women in this study reported a reduction in PMS symptoms compared to the placebo group.
In clinical studies, saffron and fenugreek combo supplements improved sexual function scores and sexual satisfaction compared to baseline and placebo. In one study, postmenopausal women who drank saffron tea reported significant improvements in happiness scores. However, this study wasn't placebo-controlled.
If we sum up the conclusions of most saffron studies, researchers typically say it looks promising, but larger, longer-term studies are needed. That said, T Nation encourages self-experimentation. Generally, take 15-30 mg per day. The stress reduction effects may take at least 2-4 weeks, and other benefits may take up to 8 weeks (or two menstrual cycles). Female T Nation staffers are experimenting with this one from Luma Nutrition (Buy at Amazon).
Safety-wise, high doses may cause nausea and dizziness, and women should never exceed 5 grams per day, which could be toxic. However, no one suggests using that much.
Other Supplements That Definitely Work
While saffron extract looks promising, other supplements have more backing research:
1. Microencapsulated Vitamin D3
Most women don't have high circulating blood levels of vitamin D. This common deficiency is linked to low libido, depression, and anxiety. Vitamin D is essential for serotonin production, which influences mood and emotional well-being. So before trying a saffron supplement, make sure your vitamin D levels are healthy.
Take microencapsulated vitamin D. This form absorbs better and lasts longer in the body. D Fix High Absorption Vitamin D (Buy at Amazon) contains this form. Take one softgel (5000 IU) daily.
2. Zinc, Magnesium, and Selenium
Saffron may help with low sex drive, stress, and impaired blood flow "down there," but those conditions are also related to common mineral deficiencies.
Zinc is vital for sex hormone production and inadequate levels disrupt hormonal balance, which directly affects sexual drive. Magnesium reduces stress by regulating cortisol, fighting off fatigue, and supporting blood flow. Selenium supports thyroid function, critical for regulating hormonal activity. Thyroid dysfunctions are commonly linked to low libido.
To prevent deficiencies (especially common in hard-training women), take 400 mg of magnesium, 30 mg of zinc, and 200 mcg of selenium daily. Use the chelated form to increase bioavailability. Elitepro Vital Minerals (Buy at Amazon) is the top choice.
3. Fish Oil (Omega-3s)
Many women are interested in saffron for its potential effects on libido and mood, but a deficiency in omega-3s commonly causes the same irregularities. Essential fatty acids are precursors to estrogen, progesterone, and testosterone. A balance is essential for sex drive, sexual satisfaction, and happy moods. Omega-3s are also linked to appetite control.
Prevent deficiencies by taking 4200 mg of fish oil daily in the triglyceride form. That's three softgels of Flameout DHA-Rich Fish Oil (Buy at Amazon).
4. Iron
Iron deficiency causes many of the same issues that saffron supplements claim to fix. Saffron may help, but first make sure you're not iron deficient.
Most women need 18 mg of iron daily but can suffer from deficiencies due to their periods. For maintenance or when needed, take an animal-derived iron supplement (heme), the most bioavailable form. This is a good one: Three Arrows (Buy at Amazon).
5. Longjack (Tongkat Ali or Eurycoma longifolia)
Women don't have deficiencies in the herb Longjack, of course, but it was shown in studies to positively affect female sexual health. It boosts testosterone and reduces stress, among other things, and currently, there's more positive research behind it than saffron. Get all the details here.
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