When it comes to anxiety, there are 2 herbs that have a wealth of research on them. Saffron and ashwagandha. They both work in unique ways to support the body and reduce anxiety. One is not better than the other; they both complement each other. Here we explore how they can both be used to support individuals with stress and anxiety.
The active compounds in saffron include crocin, crocetin and safranal. These compounds increase the availability of serotonin by a process called serotonin reuptake inhibition (SSRI), which you may be familiar with, as it is used to describe a class of antidepressants that can be prescribed by the doctor. Research concludes that crocins help preserve mood neurotransmitters by inhibiting monoamine oxidase type A and B. Saffron may support mood by helping regulate neurotransmitters like serotonin and dopamine, calming excitatory brain activity, and supporting growth factors involved in brain resilience and neuroplasticity.¹
Another metabolite in saffron called trans-crocetin helps calm overactive brain signalling linked to stress and anxiety in a process where it exerts a strong NMDA receptor affinity and is thought to be responsible for the CNS activity of saffron.²
In addition, saffron has been shown to have anti-inflammatory benefits. Studies have shown that the effects of crocin, crocetin, and safranal against oxidative stress include the reduction in lipid peroxidation (malondialdehyde levels) and nitric oxide levels, and the increase in the levels of glutathione, antioxidant enzymes (superoxide dismutase, catalase, and glutathione peroxidase and thiol content.³
Increased inflammation has been shown to be a key feature in those with anxiety.⁴
Ashwagandha is an Ayurvedic herb with many high-quality research papers. Its main mechanism of action is to modulate the hypothalamic-pituitary-adrenal axis to reduce the level of cortisol that is produced.⁵ A reduced level of cortisol positively affects the way the body deals with stress, improving sleep and appetite.
Some preliminary studies show that withanolides mimic GABA and have a (weak) affinity to cellular GABA receptors.⁶ GABA is an inhibitory neurotransmitter that produces a calming effect.
| Saffron may be preferable when... | Ashwagandha may be preferable when... |
| Anxiety is linked with low mood or emotional sensitivity. | Stress feels chronic or overwhelming. |
| Rumination or overthinking is key factor. | Cortisol or 'fight-or-flight' symptoms are elevated. |
| Daytime use is preferred. | Sleep quality is poor. |
| Avoiding sedation is important. | Physical tension or burnout is present. |
| Motivation and emotional resilience feel low. | Stress feels more physical than emotional. |
| A more mood-focused effect is desired. | A more calming or grounding effect is desired. |
| Anxiety coexists with mild depressive symptoms. | Stress is affecting recovery, energy, or sleep patterns. |
Yes. They both work on different mechanisms to support stress and anxiety and are complementary to each other. Saffron supports mood and neurotransmitter balance while ashwagandha regulates the way the body produces stress. When used in conjunction with each other, they support both emotional and physical aspects of stress.
Saffron and ashwagandha are both well-researched and used to support stress and anxiety. They work in distinctly different ways and can be used in combination with each other. The combination offers support for serotonin, dopamine, GABA, and reduction in cortisol, a reduction in inflammation in the brain. It also supports a reduction in feelings of stress, a reduction in anxiety, and better sleep.
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