Boswellia serrata (Indian Frankincense)
Updated: 2025-10-07
Overview
Boswellia serrata, also known as Indian frankincense, is a resin long used in Ayurvedic medicine.
Rich in boswellic acids (AKBA, KBA, β-boswellic), it acts as a natural anti-inflammatory comparable to NSAIDs — but gentler on the stomach.
It supports joint, gut, and respiratory health.
What the Evidence Shows
| Domain | Evidence Level | Observed Effects |
|---|---|---|
| Joints & mobility | High | Reduces pain and stiffness from osteoarthritis, improves flexibility. |
| Intestinal inflammation | Moderate to high | Eases colitis and Crohn’s symptoms with good digestive tolerance. |
| Respiratory health (asthma) | Moderate | Lowers bronchial inflammation and improves breathing. |
| Skin & healing | Preliminary | Mild soothing, antioxidant, and reparative effects. |
Overall level: High for joints; moderate to high for digestive support.
Mechanism of Action
- Inhibits 5-lipoxygenase (5-LOX) → reduces pro-inflammatory leukotrienes.
- Partially blocks NF-κB → lowers cytokine production (TNF-α, IL-1β).
- Protects cartilage and reduces intestinal permeability.
- Antioxidant action against free radicals and cell membrane damage.
💊 Dosage & Forms
| Form | Typical Dose | Standardization | Duration |
|---|---|---|---|
| Standardized extract | 300–500 mg, 2–3× daily | 30–65% boswellic acids | 8–12 weeks |
| Powder or capsule | 1–2 g/day | Variable | 2–3 months |
| Combined formulas (turmeric, omega-3) | Variable | Synergistic action | — |
💡 Tip: Take with a fat-containing meal to optimize absorption.
Useful Synergies
| Combination | Main Effect |
|---|---|
| Boswellia + Curcumin | Potent joint and gut anti-inflammatory synergy. |
| Boswellia + Omega-3 | Joint support and systemic inflammation reduction. |
| Boswellia + Reishi | Immunity and oxidative stress regulation. |
| Boswellia + Collagen / MSM | Cartilage protection and improved mobility. |
🟢 Proven Benefits
- Relieves joint pain (arthritis, osteoarthritis).
- Reduces intestinal inflammation and supports healthy digestion.
- Aids breathing in mild asthma.
- Protects against chronic oxidative stress.
🟡 Still Under Study
- Long-term efficacy and extract purity may vary.
- More studies needed comparing it directly to NSAIDs.
- Optimal effects appear after several weeks of consistent use.
⚠️ Risks & Interactions
- Consult a healthcare professional if you have chronic inflammatory conditions, severe digestive disorders, or are pregnant/breastfeeding.
- May cause mild nausea or reflux at high doses.
- May enhance the effects of anti-inflammatory or anticoagulant drugs.
- Common but cautious combination with turmeric for synergistic effect.
✅ Quality Tips
- Choose an extract standardized to ≥65% boswellic acids.
- Avoid non-standardized powders (uncertain efficacy).
- Combine with turmeric or ginger for reinforced action.
- Verify solvent-free certification (CO₂ supercritical extraction preferred).
Sources
- https://ods.od.nih.gov/
- https://www.canada.ca/en/health-canada.html
- https://pubmed.ncbi.nlm.nih.gov/33763780/
- https://examine.com/supplements/boswellia-serrata/
- PubMed (33763780) — Meta-analysis on Boswellia and osteoarthritis
- Examine.com — Boswellia serrata Overview
- NIH/ODS — Anti-inflammatory Plants
- Health Canada — Natural Health Products Safety
⚠️ Educational information. Always seek professional advice.