Boswellia Benefits

Boswellia is an anciently discovered remedy that has stood the test of time, offering some relief for chronic inflammation and pain. Also known as Frankincense (or Indian Frankincense), Boswellia is a resin extracted from the Boswellia serrata tree.

This article reviews several Boswellia benefits that are backed by scientific studies, including its ability to minimize joint pain and support cognitive functions. The tree has a rich history and can be a potent natural remedy to treat discomfort and safeguard your health, as discussed below.

Understanding Boswellia

Boswellia is a nutritionally rich resin derived from the Boswellia serrata tree and its relatives. This tree is native to India, Northern Africa, and the Middle East. Boswellia has a long history in traditional systems of medicine originating in these parts of the world, including Ayurveda, which has been practiced in India for more than 3,000 years.

Boswellia resin is harvested from the tree's bark, which secretes a gummy substance when cut into. This substance hardens into what we recognize as frankincense. The resin itself can be used as a natural supplement or further processed into other forms, such as those applied to the skin or diffused in the air for aromatherapy. 

Once the resin is processed, Boswellia is commonly available in several forms, including:

• Extract
• Powder
• Capsules
• Power
• Essential Oil
• Topical Creams

Boswellia is most popularly used in extract form, which can be taken by mouth to support the immune system and help combat inflammation. Boswellia extract features concentrated amounts of its active compounds, primarily boswellic acids.  

Boswellia is versatile as an extract or oil and can be used in various ways. You can take it by mouth as a supplement, add the oil to skincare products that are rubbed directly onto the surface of the skin, or sniff frankincense essential oil directly from the bottle so it travels through the nasal passages to the brain.

Traditional Uses of Boswellia

Boswellia resin has been valued for thousands of years for both its aromatic properties (its pleasant smell) and its many potential health benefits. 

The history of this tree and its powerful resin traces several ancient civilizations: it was used in religious ceremonies, as a natural incense, and for its medicinal properties, especially for treating inflammatory health conditions. In ancient Egypt, Boswellia was used in embalming practices and religious ceremonies that honored the dead.

In Ayurvedic medicine, it is prescribed for a variety of ailments that cause swelling and pain, such as arthritis and menstrual issues. In Traditional Chinese Medicine (TCM), Boswellia is known as Ru Xiang and is valued for its ability to move blood and qi (energy) through the body, helping to improve circulation, drainage, and comfort for overall enhanced functionality.

Even in today’s TCM, it is used in formulations aimed at treating conditions where stagnation of blood and qi contributes to limited mobility and inflammation.

Examples of ailments that Boswellia has been traditionally used to help treat include:

• Joint pain, such as from arthritis and osteoarthritis
• Digestive disorders, including inflammatory bowel disease (such as Crohn's disease and ulcerative colitis)
• Skin disorders like acne, eczema, and psoriasis
• Chronic headaches and migraines
• Menstrual pain due to stagnation

The Science Behind Boswellia Benefits

Boswellia's anti-inflammatory action is primarily attributed to its boswellic acids, which inhibit the synthesis of pro-inflammatory enzymes in the body. This action is particularly relevant in the context of chronic diseases, where inflammation is a significant underlying factor.

Other Beneficial Compounds in Boswellia

Aside from boswellic acids, Boswellia resin contains several other compounds that contribute to its therapeutic effects. 

The combination of the compounds below not only contributes to Boswellia's potent anti-inflammatory effects but also offers a broad spectrum of additional health benefits, such as immune support, antioxidant protection, and potential anti-cancer properties.

• Terpenes: a diverse class of organic compounds that contribute to the aromatic qualities of Boswellia. Limonene, α-pinene, and myrcene have been found to possess anti-inflammatory, anti-bacterial, and anti-fungal properties.
• Polysaccharides: complex carbohydrates that offer immunomodulatory benefits, helping to boost the body's immune response and potentially playing a role in cancer prevention.
• Phenolic Compounds: compounds exhibiting antioxidant properties that protect the body from oxidative stress and reduce the risk of chronic diseases.
• Essential Oils: contain compounds that contribute to its scent and may also offer anti-inflammatory, anti-bacterial, and anti-fungal benefits.

Health Benefits of Boswellia

Here’s a deeper look into the potential benefits of Boswellia, including its positive effects on joint, skin, and brain health, among others.

1. Anti-inflammatory Properties

Boswellia's ability to reduce inflammation is perhaps its most sought-after benefit. It's been scientifically shown to effectively manage chronic inflammatory conditions such as arthritis and inflammatory bowel disease (IBD).* 

By inhibiting pro-inflammatory markers in the body, Boswellia helps relieve chronic inflammation's effects, which can include swelling, pain, poor gut function, indigestion, immobility, and other symptoms that can affect almost every part of the body.* 

2. Pain Relief

For people suffering from uncomfortable conditions like osteoarthritis, Boswellia can reduce inflammation and alleviate pain, offering a natural alternative to conventional pain relievers.* 

Studies have highlighted its potential to improve joint health and mobility while reducing discomfort and stiffness, making it a valuable natural option for those suffering from degenerative joint diseases or even injuries due to "wear and tear."

Utilizing Boswellia to minimize inflammation and improve mobility can also potentially delay the need for joint replacement surgery in severe cases of arthritis and osteoarthritis.*

3. Respiratory Health

Boswellia has been traditionally used to treat asthma and other respiratory conditions. Its anti-inflammatory properties have been shown to help reduce inflammation in the airways, potentially improving breathing and reducing the frequency of asthma attacks.*

4. Skin Health

The anti-inflammatory and antimicrobial properties of Boswellia make it beneficial for supporting skin health, including soothing irritated skin and reducing redness. Research also shows that Boswellia can often help treat acne (sometimes when combined with other compounds like vitamin E, zinc, and certain acids) and reduce the appearance of wrinkles, dryness, and dermatitis.*

Boswellia extract is increasingly found in skincare products due to its anti-aging and skin-soothing benefits. These include serums and face creams that help defend against cellular damage and signs of aging, such as dark spots, fine lines, and uneven tone and texture.*

5. Mental Well-Being

Emerging research suggests that Boswellia may have a positive impact on one's mental capabilities, making it a great supplement for mental health, mood enhancement, and potentially cognitive performance and sleep quality (which is crucial for both physical and mental wellness). 

Many studies show that Boswellia can enhance cognitive function and may protect the brain and nerves against inflammation, potentially alleviating symptoms of anxiety and depression.*

Due to its ability to prevent oxidative stress and its anti-inflammatory action, Boswellia is also thought to aid in neuroprotection and preventing cognitive decline, particularly in older adults who are most susceptible.*

While Boswellia can support an overall healthy immune system and the gut-brain axis, it's still important to speak with a healthcare provider before introducing new supplements into your routine, especially if you have medications or have an existing health condition.

How to Incorporate Boswellia Into Your Routine

Boswellia can be incorporated into your daily routine in various forms depending on your preference and your goals. You can choose to utilize capsules, extracts, or powders for help with pain and inflammation or topical products for skin health support.*

Here's how to use Boswellia in different forms:

1. Boswellia capsules/tablets

• Directions: A common dosage for general use is 300 to 500 mg of Boswellia extract taken two to three times daily. For specific conditions like arthritis or inflammatory bowel disease, dosages may be higher, but it's essential to consult a healthcare provider before starting.
• Best for: systemic inflammation, arthritis, chronic pain, and internal conditions requiring a consistent dosage.

2. Boswellia resin (also called frankincense)

• Directions: The resin can be chewed directly or used to make tea. To make tea, place a small piece of resin (about the size of a pea) in hot water and let it steep for 10 minutes. It has a bitter taste, so honey or another sweetener may be added to improve palatability.
• Best for: digestive issues, oral health, and for those who prefer a natural, unprocessed form.

3. Boswellia extract (liquid form)

• Directions: Liquid extracts are concentrated and should be used according to the label's instructions. Typically, a few drops are added to water, tea, o juice and taken once or twice daily.
• Best for: addressing specific conditions or for adding to skincare formulations.

4. Boswellia topical creams/oils

• Directions: Apply the cream or oil directly to the affected area (such as inflamed joints or areas of skin irritation) one to three times daily or as needed. Ensure the skin is clean and dry before application.
• Best for: localized inflammation, joint pain, skin conditions like eczema or psoriasis, and for those seeking targeted relief without systemic effects.

5. Boswellia powder:

• Directions: Boswellia powder can be mixed into smoothies, juices, or water. Start with a small amount, about ¼ to ½ teaspoon, and adjust according to tolerance and needs. It can also be used in homemade topical formulations.
• Best for: digestive health, general inflammation, and as a versatile form for incorporating into daily nutrition or homemade skincare products.

Can  Boswellia Cause Side Effects?

While Boswellia is generally considered safe, potential side effects can occur, especially when first using Boswellia or if taking high doses. Look out for potential side effects such as stomach pain and nausea, and lower the amount you take if this occurs. Taking Boswellia with a meal rather than on an empty stomach can also help.

General Tips and Best Practices:

• Consultation: Always consult with a healthcare provider before adding Boswellia (or any new supplement) to your regimen, especially if you have existing health conditions or are taking medications.
• Concentration: When choosing a Boswellia supplement, look for products that specify the concentration of boswellic acids, as this indicates the product's potency.
• Follow directions: The recommended dosage of Boswellia varies depending on the form and concentration of the product. It's essential to follow the manufacturer's instructions for the best results.
• Quality: Choose high-quality Boswellia products from reputable manufacturers and positive reviews to ensure the best efficacy and safety.
• Start Slow: Begin with a lower dose to assess your tolerance, then adjust as needed based on your response and health goals.