Quick answer: For everyday use, 5–15 threads a day (about 10–30 mg) is plenty. Most clinical trials used 30 mg a day — roughly 15 threads — usually split into two doses, for 6–12 weeks. Saffron is considered safe up to 1.5 g a day, but 5 g or more can be toxic, so more is never better.
Medical note: This article is for general information, not medical advice. If you are pregnant, breastfeeding, managing a condition or taking medication, talk to your doctor before using saffron beyond normal cooking amounts.
How many threads is a milligram?
A dried Kashmiri saffron thread weighs roughly 2 mg, so one gram holds about 450–500 threads. Thread weight varies with grade and moisture, so treat these as close estimates:
- 3–4 threads ≈ 6–8 mg
- 5–8 threads ≈ 10–15 mg
- 15 threads ≈ 30 mg (the common research dose)
- 1 gram ≈ 450–500 threads — a month's supply at research doses
Saffron dosage by goal
These are the doses used in published studies. They are a guide for a conversation with your doctor, not a prescription.
Mood, low mood and anxiety
30 mg a day (often 15 mg twice daily) for 6–8 weeks. This is the most researched use, with several trials comparing saffron with standard antidepressants for mild to moderate symptoms. Details: saffron for depression and anxiety.
Sleep
A 2020 trial in the Journal of Clinical Sleep Medicine used 14 mg of a standardised extract twice a day for 28 days and found better sleep quality. At home, a cup of kesar milk with 5–8 threads an hour before bed is the traditional equivalent. See saffron for sleep.
PMS and period discomfort
15 mg twice a day (30 mg total) across two menstrual cycles reduced PMS symptoms in a 2008 study published in BJOG.
Eye health
20 mg a day for three months improved retinal function in people with early age-related macular degeneration in a 2010 study. Promising, but still early research.
Appetite and snacking
Studies used a branded saffron extract at 176.5 mg a day — a concentrated product, not equivalent to threads. Do not try to match it with whole saffron. Read kesar for weight loss for what that research actually showed.
Men's health
Around 30 mg a day for four weeks was studied for sexual side effects caused by antidepressants in men, with positive results. Talk to your doctor before combining saffron with any psychiatric medicine.
Children
A few threads in family food is normal. Paediatric trials (for example in ADHD, at 20–30 mg a day) were run under medical supervision. Never give children saffron supplements without a paediatrician.
Pregnancy
No supplement doses. From the second trimester, many doctors are comfortable with 3–4 threads a day in milk. Avoid the first trimester. Read saffron for pregnancy or the Hinglish guide pregnancy mein kesar kab se lein.
Maximum safe dose
- Up to 1.5 g a day has been reported as safe
- 5 g or more can be toxic
- 12–20 g has been reported as potentially fatal
Any side effects at normal doses are usually mild. The full list is in saffron side effects.
How to take saffron
- Bloom first: soak the threads in 2–3 tablespoons of warm milk or water for 10–15 minutes.
- Add to a drink or dish: kesar milk at night, saffron water in the morning, or tea.
- Split research doses: if you are following a 30 mg plan, take half in the morning and half in the evening.
- Stay consistent: studies measured results after 4–8 weeks, not days.
Step-by-step: kesar milk recipe and how much saffron to put in milk.
Quality changes the dose
Thread counts only make sense with real, potent saffron. Weak or old saffron tempts people to double up, and fake saffron delivers dye instead of crocin. Kashmiri Mongra is cut from the deepest red part of the stigma, so fewer threads go further. Check yours with our fake saffron tests, or buy farm-direct Kashmiri Mongra saffron.
In Hinglish: kesar ke fayde aur nuksan — roz kitna khayein.