What is the Dr. Sebi diet, and does it work?

This controversial and strict plant-based diet was created by the late Dr. Sebi. Proponents claim that it reduces the risk of disease when coupled with specific supplements sold on the diet’s website.

Dr. Sebi believed that mucus and acidity caused disease. He held that eating certain foods and avoiding others could detoxify the body, achieving an alkaline state that could reduce the risk and effects of disease.

The Dr. Sebi diet is not approved by official sources, and no scientific evidence shows that it can prevent or treat medical conditions.

Plant-based diets can benefit health under some conditions, but the Dr. Sebi diet may not include enough key nutrients to keep the body healthy.

This article looks into the diet and its potential benefits and risks.

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The Dr. Sebi diet requires a person to eat strictly plant-based foods

Alfredo Bowman, better known as Dr. Sebi, was a self-proclaimed healer and herbalist. He was self-educated — he was not a medical doctor and held no Ph.D.

An obituary describes his controversial health claims, such as curing AIDS and leukemia. These and similar assertions resulted in a 1993 lawsuit that ended with the court ordering Dr. Sebi’s organization to stop making these claims. Dr. Sebi reportedly died in 2016 in police custody.

Dr. Sebi believed the Western approach to disease to be ineffective. He held that mucus and acidity — rather bacteria and viruses, for example — caused disease.

A main theory behind the diet is that disease can only survive in acidic environments. The aim of the diet is to achieve an alkaline state in the body in order to prevent or eradicate disease.

The diet’s official website sells botanical remedies that it claims will detoxify the body. Some of these remedies — called African Bio-mineral Balance supplements — retail at $1,500 per package.

The site links to no research that would support its claims about health benefits. It does note that the Food and Drug Administration (FDA) have not evaluated the statements. Those behind the site acknowledge that they are not medical doctors and do not intend the site’s content to replace medical advice.

Dr. Sebi’s nutritional guide includes a number of rules, such as:

  • Only eat foods listed in the guide.
  • Drink 1 gallon of natural spring water daily.
  • Avoid animal products, hybrid foods, and alcohol.
  • Avoid using a microwave, which will “kill your food.”
  • Avoid canned and seedless fruits.

The Dr. Sebi diet involves eating:

  • vegetables, including avocado, kale, bell peppers, and wild arugula
  • fruits, including apples, bananas, dates, and Seville oranges
  • grains, including rye, wild rice, spelt, and quinoa
  • oils, including avocado, hempseed, coconut, and olive oils, though the diet advises against using the latter two in cooking
  • nuts and seeds, including hemp and raw sesame seeds, tahini butter, and walnuts
  • herbal teas, including chamomile, fennel, and ginger varieties
  • natural sweeteners, including agave syrup and date sugar
  • spices, including cayenne and powdered seaweed

There is a lack of any scientific evidence to support the Dr. Sebi diet.

However, research indicates that a plant-based diet can benefit health. There are also risks to consider, which we discuss in the next section.

Some health benefits of plant-based diets may include:

  • Weight loss — a 2015 study concluded that a vegan diet resulted in more weight loss than other, less restrictive diets. Participants lost up to 7.5% of body weight after 6 months on a vegan diet.
  • Appetite control — a 2016 study in young male participants found that they felt more full and satisfied after eating a plant-based meal containing peas and beans than a meal containing meat.
  • Altering the microbiome ­— the term “microbiome” collectively refers to the microorganisms in the gut. A 2019 study found that a plant-based diet could alter the microbiome favorably, leading to less risk of disease. However, confirming this will require more research.
  • Reduced risk of disease — a 2017 review concluded that a plant-based diet may reduce the risk of coronary heart disease by 40% and the risk of developing metabolic syndrome and type 2 diabetes by half.

The Dr. Sebi diet encourages people to eat whole foods and avoids processed foods. A study from 2017 found that reducing the intake of processed food would improve the nutritional quality of the general diet in the United States.

Read more about the benefits of a plant-based diet here.

The Dr. Sebi diet is restrictive, and it may not include enough important nutrients, which the diet’s website does not clearly acknowledge.

If a person adopts this diet, they may benefit from consulting a healthcare professional, who may recommend additional supplements.

Vitamin B-12

Following the Dr. Sebi diet may result in a vitamin B-12 deficiency. A person may be able to prevent this by consuming supplements and fortified foods.

Vitamin B-12 is an essential nutrient necessary for the health of nerve and blood cells and for making DNA.

In general, people following vegan or vegetarian diets and older adults have a risk of B-12 deficiency. Doctors usually recommend that people who do not consume animal products take B-12 supplements.

Symptoms of B-12 deficiency include tiredness, depression, and tingling in the hands and feet. There is also a risk of pernicious anemia, which keeps the body from producing enough healthy red blood cells.

Protein

In the diet, protein helps support the health of the brain, muscles, bones, hormones, and DNA.

According to current guidelines, females aged over 19 should have a daily protein intake of 46 grams (g), while males of the same age should consume 56 g.

Some foods included in the Dr. Sebi diet contain protein. For example, 100 g of hulled hemp seeds contain 31.56 g of protein, while the same amount of walnuts contains 16.67 g of protein. For comparison, 100 g of oven-roasted chicken breast contains 16.79 g of the nutrient.

However, the Dr. Sebi diet restricts other sources of plant protein, such as beans, lentils, and soy. A person would need to eat an unusually large amount of the permitted protein sources to meet daily requirements.

Research suggests that it is important to eat a wide variety of plant foods to absorb enough amino acids, which are building blocks of protein. This may be difficult when following the Dr. Sebi diet.

Omega-3 fatty acids

Omega-3 fatty acids are important components of cell membranes. They support:

  • brain, heart, and eye health
  • energy
  • the immune system

The Dr. Sebi diet includes plant sources of omega-3s, such as hemp seeds and walnuts.

However, the body more readily absorbs these acids from animal sources. A 2019 study indicates that a vegan diet contains little or none of two omega-3 fatty acids, unless the person takes a supplement.

Anyone following the Dr. Sebi diet may benefit from taking an omega-3 supplement.

Dr. Sebi’s recipes often contain unusual ingredients or his patented botanical supplements. However, a person who is not strictly adhering to the diet could easily adapt some recipes to make healthful, plant-based meals:

No scientific research supports the Dr. Sebi diet. However, it may bring some of the benefits associated with other plant-based diets.

Eating more whole fruits and vegetables could have positive effects on health. It could also help a person to lose weight if that is a goal.

The restrictions of the Dr. Sebi diet, however, could pose risks. It is crucial to ensure that the body is taking in enough nutrients, including vitamin B-12, through supplementation, if necessary.

Certain people may be more susceptible to the risks associated with the Dr. Sebi diet. Among them are adolescents, women who are breastfeeding, and older adults.

The diet’s proponents recommend products that can be expensive, and no scientific evidence supports their use. A more healthful approach may be to eat more plant-based foods and to supplement any missing nutrients.

It may be a good idea to conduct research and consult a healthcare professional before trying any new diet.

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Keto diet: 1-week meal plan and tips

When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.

The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.

Though various sources report different percentages, a keto diet comprises approximately:

  • 55–60% fats
  • 30–35% protein
  • 5–10% carbohydrates

A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.

In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.

Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.

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Weight loss and fat loss are possible benefits of a keto diet.

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day. Net carbs are total carbs minus the fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.

Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.

Breakfast Lunch Dinner Snacks
Monday Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes Spiced cauliflower soup with bacon pieces or tofu cubes Garlic and herb buttered shrimp with zucchini noodles Roast turkey, cucumber, and cheese roll-ups

Sticks of celery and pepper with guacamole

Tuesday (Low fiber day) Scrambled eggs on a bed of sautéed greens with pumpkin seeds Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion Beef stew made with mushrooms, onions, celery, herbs, and beef broth Smoothie with almond milk, nut butter, chia seeds, and spinach

Olives

Wednesday Omelet with mushrooms, broccoli, and peppers Avocado and egg salad with onion and spices, served in lettuce cups Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad Nuts

Slices of cheese and bell peppers

Thursday Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil Garlic butter steak with mushrooms and asparagus A boiled egg

Flax crackers with cheese

Friday 2 eggs, fried in butter, with avocado and blackberries Grilled salmon with a salad of mixed leafy greens and tomato Chicken breast with cauliflower mash and green beans Kale chips

Slices of cheese and bell peppers

Saturday Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds Tuna salad with tomatoes and avocado plus macadamia nuts Pork chops with nonstarchy vegetables of choice Celery sticks with almond butter dip

A handful of berries and nuts

Sunday Yogurt with keto-friendly granola Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce Sugar-free turkey jerky

An egg and vegetable muffin

It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, are often relatively high in carbs.

In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.

Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods.

Vegetarians can also eat eggs and some forms of dairy as part of the diet.

Eat Avoid Enjoy occasionally
Meat and poultry
  • chicken
  • grass-fed beef
  • organ meats
  • pork
  • turkey
  • venison
  • breaded meats
  • processed meats
  • bacon
  • low fat meat, such as skinless chicken breast
Dairy
  • butter
  • cream
  • full fat cheeses, including Cheddar, goat cheese, and mozzarella
  • full fat yogurt
  • ice-cream
  • milk
  • nonfat yogurt
  • sweetened yogurt
Fish
  • herring
  • mackerel
  • wild salmon
  • breaded fish
Eggs
  • whole eggs (pastured and organic when possible)
Nuts and seeds
  • chocolate-covered nuts
  • sweetened nut butters
  • cashews
Oils and fats
  • avocados
  • coconut products
  • fruit and nut oils, such as avocado, coconut, olive, and sesame
  • olives
  • margarine
  • shortening
  • vegetable oils, including canola and corn oil
Vegetables
  • asparagus
  • broccoli
  • cauliflower
  • onions
  • celery
  • eggplant
  • leafy greens
  • mushrooms
  • tomatoes
  • peppers
  • other nonstarchy vegetables
Fruits
Beans and legumes
Condiments
  • herbs and spices
  • lemon juice
  • mayonnaise with no added sugar
  • salt and pepper
  • vinegar
  • salad dressings with no added sugar
  • barbecue sauce
  • ketchup
  • maple syrup
  • salad dressings with added sugar
  • sweet dipping sauces
Grains and grain products
  • baked goods
  • bread
  • breakfast cereals
  • crackers
  • oats
  • pasta
  • rice
  • wheat
Beverages
  • almond or flax milk
  • bone broth
  • unsweetened teas and coffees
  • water (still or sparkling)
  • beer
  • fruit juice
  • soda
  • sports drinks
  • sugary alcoholic drinks
  • sweetened tea
  • low carb alcoholic drinks, such as vodka
Others
  • artificial sweeteners
  • candy
  • coconut sugar
  • fast food
  • processed foods
  • sugar

The following tips may help people stick to the keto diet:

  • Set a start date.
  • Reorganize the pantry and refrigerator so that they do not contain high carbohydrate foods.
  • Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
  • Stock up on keto-friendly foods and beverages.
  • Read product labels carefully and check the ingredients list and carb content of each item.
  • Prepare meals ahead of time and freeze or refrigerate them in batches.
  • If hunger pangs occur regularly, try eating five or six small meals, instead of three large ones.
  • To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
  • Consider taking to fill in nutritional gaps while following this diet.
  • Consider temporarily reducing physical activity during the first week or two, while the body adjusts to the new diet.
  • Discuss any queries or concerns with a doctor or dietitian.

The keto diet is a high fat, moderate protein, and low carbohydrate diet.

People following it should aim to consume under 50 g of total carbs each day. Meals tend to consist primarily of animal proteins and plant and animal fats with nonstarchy vegetables.

It is important to plan meals on the keto diet in order to adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. It can also be helpful to work with a doctor or dietitian to ensure that nutritional deficiencies do not occur.

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What to know about CoQ10 and its dosage

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Coenzyme Q10, or CoQ10, is a naturally occurring chemical that exists in almost every cell of the human body. CoQ10 carries out several vital roles, including promoting energy production and neutralizing harmful particles called free radicals.

A deficiency in CoQ10 can adversely affect a person’s health. People can get CoQ10 through foods and supplements.

In this article, we discuss the benefits, side effects, and recommended dosages of CoQ10.

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Nuts are one of the foods that contain CoQ10.

CoQ10 is an essential nutrient present in almost every cell of the human body. The following foods also contain CoQ10:

CoQ10 plays a vital role in energy production and DNA replication and repair. It also acts as an antioxidant, neutralizing harmful free radicals.

Several factors can lower CoQ10 levels in the body. These include:

  • aging
  • taking statins, which are cholesterol-lowering medications
  • genetic mutations that affect the production of CoQ10
  • disorders of the mitochondria, which are the parts of the cell that generate energy

CoQ10 deficiency is associated with numerous diseases, including:

For the body to use CoQ10, it must convert it from its inactive form, ubiquinone, into it its active form, ubiquinol.

Mitochondria are responsible for powering the body’s cells. To do this, they use CoQ10 to produce the chemical adenosine triphosphate (ATP). This process is known as ATP synthesis. ATP is the primary source of energy for the body’s cells.

However, mitochondria produce free radicals during ATP synthesis.

Under normal conditions, free radicals regulate communication between cells and defend the body against infectious microbes. However, excess free radicals cause DNA damage, which can lead to the following:

CoQ10 acts as an antioxidant by neutralizing free radicals. In this way, CoQ10 helps protect cells from the harmful effects of DNA damage.

The exact recommended dose of CoQ10 will vary according to the following factors:

  • a person’s age
  • a person’s health
  • the condition receiving treatment

Standard daily doses of CoQ10 range from 60 milligrams (mg) to 500 mg. The highest recommended dose is 1,200 mg. However, clinical trials have used dosages as high as 3,000 mg per day.

Different types of CoQ10 supplements may also require different dosages. Most supplements contain the inactive form of CoQ10, ubiquinone, which is harder to absorb than ubiquinol.

A 2018 randomized trial compared the effects of 200 mg daily doses of ubiquinone and ubiquinol supplements on CoQ10 levels in older men. Ubiquinol supplementation led to a 1.5-fold increase in the amount of CoQ10 in the blood. Supplements containing ubiquinone did not have a significant effect on CoQ10 levels.

CoQ10 protects cells against oxidative damage. It also plays a vital role in producing the body’s primary source of energy, ATP. CoQ10 could, therefore, provide a range of health benefits. Some examples include:

Improving heart health

The heart contains some of the highest concentrations of CoQ10 in the body. The vast majority of people with heart disease also have low CoQ10 levels. Researchers now consider low CoQ10 levels to be an indicator of the severity and long term outcome of various heart diseases.

In one 2018 pilot study, ten children with cardiac muscle dysfunction received 110–700 mg of liquid ubiquinol per day. At weeks 12 and 24 of treatment, the children had significantly higher CoQ10 plasma levels and improved heart function.

Reducing muscle pain from statin use

Cardiovascular disease (CVD) is an umbrella term for conditions that affect the heart or blood vessels. Doctors often prescribe statins to treat CVD. These drugs work by reducing the cholesterol production that can contribute to the disease.

Although statins reduce cholesterol production, they also lower CoQ10 levels. Reduced CoQ10 levels can lead to mitochondrial dysfunction, which can cause muscle pain, or myopathy.

CoQ10 supplements may help relieve muscle pain related to statin use.

A 2019 randomized controlled trial investigated the effect of CoQ10 on statin-related muscle pain. The study involved 60 participants who had previously reported muscle pain while taking statins. Over 3 months, each participant received daily doses of either 100mg of CoQ10 supplement or a placebo.

The participants who took the CoQ10 supplements had significantly reduced statin-related muscle pain. Those who received the placebo reported no change in muscle pain.

However, the authors of a 2015 meta-analysis evaluated the efficacy of CoQ10 supplementation for treating statin-related muscle pain. The meta-analysis included six studies with a combined total of 302 patients. The authors found no evidence that CoQ10 significantly improves statin-related muscle pain.

Further large-scale RCTs are necessary to determine whether CoQ10 is a viable treatment for people experiencing statin-related muscle pain.

Treating migraines

Chronic migraines may be due to inflammation of neurons and cells in a part of the brain called the trigeminovascular system.

A 2018 clinical trial investigated whether coQ10 supplements could reduce inflammation in 45 women with episodic migraines. The women took 400 mg daily doses of either a CoQ10 supplement or a placebo. The women who took the CoQ10 supplements had fewer and less intense migraines when compared to the placebo group.

Women who took the CoQ10 supplements also showed lower levels of certain inflammatory biomarkers. Inflammatory biomarkers are substances in the blood that indicate the presence of inflammation somewhere in the body.

A 2018 meta-analysis reexamined five studies investigating the use of CoQ10 supplements for migraines. The meta-analysis concluded that CoQ10 is more effective than a placebo at reducing the duration of migraines. However, CoQ10 did not appear to affect migraine severity or frequency.

Protecting against age-related diseases

Mitochondrial function decreases as the body’s CoQ10 levels naturally deplete with age.

Research suggests that mitochondrial dysfunction can contribute to age-related neurodegenerative diseases, including Alzheimer’s disease and Parkinson’s disease. These diseases are associated with free radical damage.

A 2015 study investigated the effect of a Mediterranean diet combined with CoQ10 supplementation on metabolism in elderly adults. This combination led to an increase in antioxidant biomarkers in the urine.

The authors concluded that taking CoQ10 and eating a diet low in saturated fat may help protect against diseases caused by free radical damage.

In another 2015 study, older adults received CoQ10 and selenium supplements for 48 months. The participants reported improvements in vitality, physical performance, and overall quality of life.

CoQ10 supplements appear to be safe, and most people tolerate them even at high doses. However, CoQ10 supplements can cause the following side effects:

CoQ10 supplements may interfere with certain medications, including:

People should consult a doctor before taking any new medications or dietary supplements, including CoQ10.

CoQ10 is an antioxidant that exists in almost every cell of the human body. CoQ10 deficiency is associated with various medical conditions, such as heart disease, cancer, and Alzheimer’s disease.

Although the body naturally produces CoQ10, some people may benefit from taking supplements. Overall, CoQ10 supplements appear relatively safe and cause few side effects. Supplements are not regulated by the Food and Drug Administration (FDA) for purity or verified for labeling accuracy, so purchase only those products that have been tested by an independent lab.

People who are interested in trying CoQ10 supplements may want to consult a healthcare professional first. Experts do not recommend CoQ10 for people taking blood-thinning medications, insulin, or certain chemotherapy drugs.

CoQ10 is available in some drug stores, pharmacies, and online.

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What are the health benefits of saffron?

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Saffron is a spice with a strong fragrance and distinctive color. The spice is also rich in antioxidants, which may have many health benefits.

Early evidence suggests that saffron may boost mood, increase libido, and fight oxidative stress. Saffron is generally safe for most people to consume, and it is very simple to add it to the diet.

In this article, learn more about the possible health benefits of saffron.

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The antioxidants in saffron may help fight against oxidative stress.

Saffron is a spice from the Crocus sativus flower, which is a cousin of the lily. The saffron derives from the stigma and styles — called threads — within the flower itself.

Saffron is very expensive due to the difficulty of harvesting it. Farmers must harvest the delicate threads from each flower by hand.

They then heat and cure the threads to bring out the flavor of the saffron. This extra labor makes saffron one of the most expensive spices in the world.

The benefits of saffron may include:

Providing antioxidants

The majority of the health claims surrounding saffron relate to its high levels of specific antioxidants.

According to a 2015 review, the main active antioxidants include:

  • crocin
  • picrocrocin
  • safranal

Other compounds include kaempferol and crocetin.

These antioxidants help fight against oxidative stress and free radicals in the body.

As oxidative stress and free radicals play a role in the development of many health conditions, including cancer and heart disease, antioxidants such as these may help protect a person’s health.

Preventing nervous system disorders

The antioxidants in saffron may play a role in protecting the body from disorders affecting the nervous system.

Research from 2015 notes that compounds in saffron, such as crocin, appear to reduce inflammation and oxidative damage in the brain, which may lead to beneficial effects.

A study in the journal Antioxidants noted that saffron might theoretically help with Alzheimer’s symptoms due to both its memory-enhancing properties and its antioxidant and anti-inflammatory effects.

People with mild-to-moderate Alzheimer’s who took saffron for 22 weeks had cognitive improvements that were comparable with those of people who took the drug donepezil, and they also experienced fewer side effects.

While this is early evidence to support the medicinal use of saffron, researchers suggested that future clinical trials could help back up these claims.

Boosting mood

There is also growing evidence that saffron may help improve mood and be a useful addition to treatment for depression.

A study in the Journal of Behavioral and Brain Science found that a saffron extract increased dopamine levels in the brain without changing the levels of other brain hormones, such as serotonin.

Other research suggests that taking 30 milligrams (mg) of saffron each day could cause similar effects as drugs that treat mild-to-moderate depression, such as imipramine and fluoxetine.

Although some people recommend using saffron as a complementary therapy for improving mood, it is too early to recommend it for treating depression symptoms.

Promoting libido

Saffron may also increase sex drive and sexual function in both males and females.

Researchers reviewed the effects of saffron on male infertility problems and noted that while it had a positive effect on erectile dysfunction and overall sex drive, it did not change the viability of the semen.

An older study from 2012 looked at the effects in women who had reported experiencing sexual dysfunction due to taking the antidepressant fluoxetine.

Women who took 30 mg of saffron each day for 4 weeks had increased sexual desire and vaginal lubrication compared with those who took a placebo instead.

Reducing PMS symptoms

Saffron may also act to reduce the symptoms of premenstrual syndrome (PMS).

The authors of a 2015 review looked at the research on saffron and symptoms of PMS. Women between the ages of 20 and 45 years who took 30 mg of saffron each day had fewer symptoms than those who took a placebo.

Additionally, women who simply smelled saffron for 20 minutes had lower levels of the stress hormone cortisol in their system, which may also contribute to a reduction in PMS symptoms.

Promoting weight loss

There is also some evidence to suggest that saffron may help promote weight loss and curb the appetite.

A study in the Journal of Cardiovascular and Thoracic Research found that taking a saffron extract helped people with coronary artery disease reduce their body mass index (BMI), total fat mass, and waist circumference.

People who took the supplement also had a reduced appetite compared with those in the placebo group.

In general, the consumption of saffron carries little risk. Cooking with saffron is a great way to add it to the diet without the risk of consuming too much of this spice.

Taking up to 1.5 grams of saffron each day is generally safe, but eating too much can be toxic. Researchers consider 5 g to be a toxic dose.

Very high dosages may be more dangerous for certain groups of people. For instance, the authors of one study note that pregnant women should avoid having more than 5 g per day of saffron as it has a stimulating effect on the uterus.

Allergic reactions are a possibility. Anyone who experiences symptoms of an allergic reaction after taking saffron should see a doctor.

One simple way to supplement a meal with saffron is to add a few strands to a cup of hot water. Doing this pulls most of the flavor from the saffron. A person can then add both the water and saffron to a savory dish at the end of cooking.

Saffron is also becoming more available as a supplement, generally in the form of powdered stigmas in capsules. It is important to read the instructions on the packaging and speak to a doctor before taking any new supplements.

Saffron is an ancient and expensive herb. It contains some antioxidant compounds, which may help reduce the risk of certain chronic conditions that have an association with oxidative stress.

There is little evidence to suggest that these antioxidants are any more beneficial to the body than the ones that a person can get simply by eating plenty of fruits and vegetables.

Although more research on these effects is necessary, saffron may also help improve the mood, boost sexual function, and reduce PMS symptoms in some people.

SHOP FOR SAFFRON

Saffron is available as a spice or supplement or in the form of bulbs to grow at home. Look for them in health food stores or online:

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What are the best ways to eat coconut oil?

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All you need to know about fat-soluble vitamins

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