What is boswellia extract good for?
In addition to its aromatic applications, boswellia has been used for its medicinal properties for millennia across many civilizations, including Ayurvedic medicine and traditional Chinese medicine, together with many well-documented uses in the middle east.
Boswellia extract for inflammation
Specifically, boswellia is known for its anti-inflammatory properties, which are achieved through its active ingredient, boswellic acid. This acid has been demonstrated to inhibit pro-inflammatory enzymes, and those anti-inflammatory effects have been studied in conditions such as osteoarthritis.
Not only is boswellia able to reduce inflammation, studies have also reported better mobility and less pain in people with osteoarthritis, often within just a couple of weeks.
Other studies have looked at boswellia in the context of rheumatoid arthritis, asthma and inflammatory bowel disease (IBD), as well as certain cancers such as breast cancer and leukemia.
When should I take boswellia extract?
The active ingredients of any boswellia extract supplement are the boswellic acids, however our body has a difficult time absorbing these acids properly by themselves, which is why it is generally advised to take boswellia extract together with a fat-rich meal, such as fish, fatty meat, nuts, seeds, avocados, and similar foods, as this has been demonstrated to significantly increase the overall absorption of the boswellic acids.
That said, there can be some difference between different types of boswellia supplement, with varying concentrations of boswellic acid, so for best results, double check with the instructions to see if there are any particular guidelines for your specific supplement.
What else pairs well with boswellia extract?
Also taken with curcumin, for joint health
One 12-week study in people suffering from osteoarthritis involved the combined supplementation of boswellia extract with curcumin, the active ingredient of turmeric which is known to have anti-inflammatory properties.The study found that pain related symptoms of osteoarthritis were significantly reduced in the group that took the combination, compared to those that took them individually, implying a synergistic effect between curcumin and boswellic acid when it comes to dealing with joint inflammation, and the pain associated with it.
Several boswellia supplements already include a certain amount of curcumin precisely for this reason.
Also taken with MSM, for joint health
Methylsulfonylmethane, commonly referred to as MSM, is another supplement that appears in osteoarthritis research. One study reported that daily supplementation of 5g of MSM, combined with 7g of boswellic acid, showed better results than glucosamine (another supplement often used for joint problems) on the pain and mobility measures in people with osteoarthritis of the knee.Interestingly, the people in the group that received the combination of MSM and boswellic acid were also less dependent on anti-inflammatory medications than the group that took glucosamine.
Also taken with eggshell membrane, for joint health and inflammation
Both boswellia extract and eggshell membrane are often taken together for joint health and inflammation.Also taken with hyaluronic acid, for joint health and skin health
Likewise, hyaluronic acid is often taken alongside boswellia extract when joint health, inflammation and skin health are the focus.What are natural sources of boswellia extract?
Boswellia is a gum resin, which takes the form of a hard amber tear rather than as a food: the bark of the Boswellia serrata tree is scored in the dry season, the milky sap sets in the heat and the tears are collected by hand. The tree grows on dry, rocky hillsides across central and western India, and its cousin Boswellia sacra, from Oman and Arabia, supplies the frankincense of censers and churches.
So this is something that you wouldn't encounter in the kitchen, while the capsule is a standardized extract of that resin, carrying a set amount of boswellic acids, while the raw resin tears vary in their exact amount of boswellic acid from batch to batch.
Possible side effects of boswellia extract
Possible side effects from taking boswellia extract supplements may include (but are not limited to) the following:
- Heartburn
- Nausea
- Diarrhea
If you are experiencing negative side effects from taking boswellia extract supplements, stop taking them immediately and reach out to your trusted healthcare professional.
Drug interactions with boswellia extract
The medicines listed below are the ones most often named in interaction reports for boswellia extract, but it is by no means a comprehensive list:
- Immunosuppressants
- NSAIDs
If you are taking any prescription drugs or medication, check with your trusted healthcare professional before taking boswellia extract supplements.
Can I take boswellia extract while pregnant or breastfeeding?
Boswellia resin is studied for joint inflammation, and its pregnancy data are limited to laboratory and animal work rather than human trials. The concentrated extract isn't an established pregnancy supplement, and some traditional references even list it among herbs to avoid during pregnancy because of uterine activity at high doses.
Remember to always discuss any vitamins or supplements with your trusted healthcare professional while pregnant or breastfeeding, or while attempting to conceive.
Where should I store boswellia extract?
For optimal shelf life, it is recommended to keep boswellia extract supplements stored in the cupboard. Always make sure the bottle or container is tightly closed, and kept away from sources of light, heat and humidity.
Boswellia extract data sources & further reading
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