howtosupplement
Inflammation/Mobility/Digestion

Boswellia

Herbal resin extract that inhibits inflammatory enzymes and may reduce joint pain and stiffness in osteoarthritis and inflammatory bowel symptoms.

Boswellia

Boswellia

58
score
B
evidence
Caution
risk

Proven Benefits

01Improves knee OA pain/function
02Improves UC symptoms
03May lower inflammation
04May improve asthma symptoms
05May improve RA symptoms
06May improve psoriasis symptoms

Chemical Forms

Recommended
  • AKBA-enriched extracts
  • Boswellia serrata extract (standardized to 30-40% boswellic acids)
Avoid
  • Unstandardized raw boswellia resin (potency varies widely)
  • Boswellia sacra or carterii essential oils (aromatherapy, not the oral extract studied for inflammation)
Expert Note

Boswellic acids have low and variable oral bioavailability, so trials use standardized extracts with consistent boswellic-acid content or AKBA enrichment. Raw resin varies widely, and essential oils from Boswellia species are not the same as the oral extracts studied for inflammation.

Protocol

Amount
300-500 mg
Frequency
2-3 times daily
When
With meals to improve absorption and reduce stomach upset.

Condition-Based Dosing

Knee osteoarthritis
300-500 mg, 2-3x daily of standardized extract for 8-12 weeks

Safety & Limits

Upper Safe Limit
3000 mg/day (1000 mg three times daily studied short-term without serious adverse events).
Cycling
Safe for continuous use

Contraindications

Pregnancy and breastfeeding — insufficient safety data
Anticoagulant or antiplatelet therapy — potential bleeding risk
Surgery — discontinue 2 weeks prior due to bleeding risk

Synergies

Curcumin

Complementary anti-inflammatory mechanisms may provide broader symptom relief in osteoarthritis than either alone.

Glucosamine

Boswellia targets inflammation while glucosamine supports joint structure, so the pair can be more useful for OA symptoms.

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