How Much Saffron to Use in Tea
Everyone’s got a different answer to this question. And that’s only fair, because tastes differ. But if you’ve never had saffron tea before, that answer probably doesn’t satisfy you. That’s why today, we’ll dig a little deeper so you at least know where to start experimenting.
In short, for a single cup of pure saffron tea, 4-5 threads is generally recommended. When adding to your favorite tea base, 3 threads is enough for most people.
But if you want to learn how to tailor your brew to your exact taste and needs (say you’re after one of the many health benefits saffron has to offer), we should dig a little deeper. By the end of this article you’ll know exactly how much saffron YOU will want to use in your tea.
Understanding The Power of saffron in Tea
Why Saffron Works Beautifully in Tea
While saffron is technically a spice, it’s got these delicious floral notes which make it an excellent addition to tea. Many people love pairing saffron with green tea, black tea, herbal infusions, or even pure saffron tea with or without a spoon of honey.
When saffron is put in hot water, it starts releasing crocin, picrocrocin, and safranal. These are the natural compounds that give saffron its distinct color, aroma and taste. It is these compounds that ancient healers all throughout Persia and India have praised. In tea, saffron releases these compounds gradually.
On Saffron’s Potency and Purity
Before we dive into quantities, we have to get this out of the way. Saffron is incredibly powerful. Just a few threads can transform an entire dish. And because of its potency, quality and purity matter. A lot.
True high-grade Afghan saffron, like the kind our farmers grow in their fields in Herat, is naturally rich in coloring strength and aroma. This means you only need a few threads to achieve the perfect balance.
Unfortunately, because of its hefty price tag, the saffron industry has attracted a lot of lower quality saffron, and more and more adulterated or even flat-out fake saffron. Needless to say, you may find yourself using a pinch instead of a few threads, and still the result doesn’t compare in aroma or taste.
If your saffron carries that deep red color and a strong floral and honeylike aroma, you may be holding the real deal. And in that case, everything in this article applies.
How Much Saffron to Use in Tea
The Golden Rule: 4-5 threads per cup
When it comes to saffron tea, less is more. The golden rule is simple: Use 4 to 5 threads per cup.
That’s all you really need. This will make your tea taste lightly floral, and a little sweet like honey. A small amount like this lets saffron take the stage without overwhelming your palate (and your budget).
Adding Only a Floral Note (to Your Favorite Tea)?
If you’re not making pure saffron tea, but want to add a floral note to your favorite blend, (say green tea, cardamom black tea or even hibiscus), try just 2 to 3 threads to begin with. But don’t just toss them straight into your cup.
To release its true taste and aroma, it’s important to bloom your saffron first (more on that below). If done right, the bloomed saffron will add a touch of floral honeylike sweetness and its signature golden glow to your cup.
For a More Intense Cup
If you have a sweet tooth, chances are you’ll like a more intense cup of saffron as well. It’ll become even richer, almost dessert-like if you will. To try it, simply use 6-8 threads per cup.
A little extra also works beautifully in warm milk (or oat milk), transforming the drink into the famous golden milk. We have a lot of recipes on different golden milk's, and if you're interested, you can try our most popular golden milk recipe by clicking here. In our Afghan households, this beverage is often served and shared on special occasions.
How to Adjust Saffron For Mood, Relaxation, and Sleep
Many of us pursue saffron's health benefits by adding itto our tea, so let’s talk about how much saffron to consume for the most common ones.
- For mood and energy: 30 threads in the morning, steeped for at least 10 minutes. Science now finds that saffron can elevate mood.
- For relaxation or sleep: 30 threads at night, blended with chamomile or rose petals. If you're interested in learning the full science-based saffron sleep protocol, click here.
- For focus or creativity: 30 threads in the morning (with coffee or green tea). Research shows this increases focus while balancing caffeine jitters.
Many of these benefits stem from the fact that saffron interacts with serotonin and dopamine pathways.
This makes it a natural way to support your circadian rhythm (sleep-wake cycle) and that’s why when you consume it in the morning it boosts mood and energy, but when taken at night it actually helps you fall asleep.
Why More Isn’t Better With Saffron
Because saffron is so concentrated, adding too much can quickly turn your tea too bitter. Beyond 10-15 threads per cup, you risk overpowering the delicate flavor, which is why many people like to drink several cups with a lower amount to get to their 30 daily threads.
Currently, there is no conclusive evidence that encourages doses beyond 30 threads of a potent saffron like ours per day for daily use. Always aim for moderation. We truly believe the beauty lies in using saffron with moderation.
How to Make Saffron Tea (Step-by-Step)
Step 1: Bloom The Saffron
Blooming is the secret to unlocking saffron’s full potential. In a practical sense, it means putting saffron in a warm liquid so that it releases its color, aroma and taste into that liquid. After 10-15 minutes (all the way up to 2 hours for maximum extraction), the bloomed saffron becomes quite potent.
This is how chefs add saffron to their dishes and saffron is added to beverages in Afghanistan. If you avoid this step, the majority of your saffron goes to waste.
How to Bloom Saffron for Tea:
1. Crush the threads slightly with the back of a spoon or a mortar and pestle for 10+ threads.
2. Add to a small bowl with 1-2 tbsp of warm water (not boiling!).
3. Let sit for 10-15 minutes, until your liquid’s turned golden.
If you take this small extra step, I promise you’ll get so much more out of your saffron. There’s actually much more to learn about blooming (different liquids, different methods etc) and if you want to become a real pro, I suggest you read our article on “4 Ways to Bloom Saffron (And When to Use Each)” next by clicking here.
Step 2: Add it to Warm Water Or Your Favorite Tea Base
Once your saffron has bloomed and your tea has been sitting for a few minutes, it should be warm and no longer hot. This is where you pour the saffron water into your teapot or cup.
Saffron is actually so delicate that if it’s heated too much, a lot of its taste and aroma (and its health benefits!) will get destroyed. That’s why it’s best to never boil and always add your saffron once your tea has cooled down just a bit (ideally below 140°F or 60°C). If you’re making a pure saffron tea, simply take the water off the heat before boiling. Now, let the saffron water steep for 5-10 more minutes.
Optional add-ins that saffron complements really well:
- A slice of lemon or orange peel for brightness
- A few of our cardamom pods for warmth
- A pinch of our cinnamon for coziness
Step 3: Sweeten and Serve
Saffron’s natural flavor is slightly earthy with hints of honey, so a lot of people drink it plain. But if you’re a sweet tooth, try:
- 1 teaspoon of honey
- A drizzle of maple or date syrup for a twist
Finally, if you have it, serve your saffron tea in a clear glass cup. In our opinion, a big part of the experience is being able to admire the beautiful golden color.
How Often and When to Drink Saffron Tea
The optimal time to drink saffron is either in the morning or at night. This is because saffron supports your natural sleep and wake cycle.
Best Time to Drink Saffron Tea For Energy and Mood
For energy and mood in particular, morning is ideal for saffron tea. A few sips on an empty stomach especially will gently energize you over the course of an hour, unlike coffee’s abrupt caffeine hit.
In Afghanistan, we often share saffron tea mid-morning. It serves as a social pause that brings energy and focus for the day, not only from the saffron but from each other. The bright aroma and warm color set a positive tone for the rest of the day, like sunlight in liquid form.
Best Time to Drink Saffron Tea For Sleep
Because saffron naturally interacts with your serotonin and dopamine pathways, it actually has the opposite effect when consumed at night. Now, saffron helps weaken brain signals that want to excite you. On top of that, it increases natural serotonin production, which as a result also increases your natural melatonin production.
For improved sleep specifically, research suggests consuming 30 threads per night of a potent, high-quality Grade-A saffron, like our Heray Saffron. If you suffer from sleeping problems and want to learn exactly how saffron is helping members of our community sleep better, I strongly recommend reading our article “Will Saffron Make You Sleepy?” by clicking here.
How Often Can You Safely Drink Saffron Tea
Research observes many of the health benefits that saffron has to offer at a dose of 30 mg saffron extract. We did the math, and for our saffron, which is of the same quality as that used in the various health studies, this equates to 30 of our Heray Saffron threads per day.
Beyond that, there is no conclusive evidence that suggests we are leaving more on the table. In fact, if you were to consume excessive amounts of saffron per day (50-200 threads or more depending on the person), this could result in nausea, dizziness and other side effects, much like the effects of consuming too much caffeine.
If you’re new to saffron, we recommend starting with smaller amounts for a week and notice how your body responds. Most people experience improved sleep, a lighter mood, and clearer focus after regular use. Not only that, saffron is such a gift of nature and it would be a waste to not treat it as such. Less is more when it comes to saffron.
Can You Drink Saffron Tea Daily?
Yes, you can absolutely drink saffron tea daily! And many of our customers do. In fact, studies suggest that daily intake of small amounts of saffron supports mood, focus, and sleep.
And as with any herbal remedy, consistency matters more than intensity! A few threads daily will support your body in all types of ways (see above), while overuse seems to offer no extra benefit.
In Afghanistan, we like to think of saffron tea as a daily ritual rather than a supplement. It's something we enjoy and share, not necessarily measure.
Possible Side Effects to Watch For
Saffron is generally safe, but there are a few points to remember:
- Avoid excessive use (100+ threads)
- People with low blood pressure should consult their doctor first and monitor how they feel, as saffron can have mild hypotensive effects.
- If you experience dizziness or nausea, reduce the amount.
As with any potent natural ingredient, moderation is key!
Final Thoughts: A Few Threads Go a Long Way
Saffron tea is luxurious, but that doesn’t mean it’s about abundance. On the contrary, it’s taking something as small as a few deep red threads and turning them into liquid gold with patience and intention.
When brewed with care, saffron tea can do more than make for a tasty beverage. It can brighten your mood and connect you with our ancient Afghan tradition that celebrates simplicity.
Remember the golden rule: 3-5 strands per cup. And always bloom them first. Sip slowly, and let the color fill your cup, home, and heart.
Ready to Taste the Difference?
Are you ready to experience the highest quality authentic saffron traditionally grown by Afghan farmers? Each thread is harvested by hand with care for both land and people.
And on top of that, our Afghan Heray Saffron is certified Grade A, ethically sourced from farmers we work closely together with.
