7 Boswellia Serrata Benefits, Pros & Cons, Side Effects & How to Use It

Boswellia serrata is a tree native to India, the Middle East and Northern Africa. It’s also known as Indian Frankincense and its resin has been used in Ayurvedic medicine for thousands of years to treat joint pain and respiratory problems.

It’s still used for these purposes today and is a popular supplement for arthritis, liver damage, IBS, IBD and other forms of inflammation within the body.

Recent research has also found Boswellia to be beneficial for losing weight, better skin, digestive health and preventing hair loss, along with many other anti-inflammatory effects.

I’ll cover all of the benefits of Boswellia serrata ahead, with how it works, how much to take, supporting scientific studies, pros and cons, customer reports and potential side effects.

Personal Experience: How I Use Boswellia

I’ve been using Boswellia serrata for several months and really like my results with it. I’m in my 50s now and had previously been getting some lower back pain and hip tightness from working long hours sitting down.

Taking 2 capsules of Boswellia the first day noticeably helped this back and hip pain. The next day, and for the rest of the week, the tightness was gone. Starting this supplement was the only change I made so I’m sure it’s what made the difference. It’s also good to know it can help my liver, gut health, skin and hair.

It’s important to have Boswellia with a meal with some healthy fats, not on an empty stomach. Its active compounds are called boswellic acids and they are fat soluble.

For occasional lower back pain, sore joints and other intermittent inflammation, positive results are usually noticeable within a few hours. However, for chronic inflammatory conditions like arthritis, experts say it often takes a few weeks for full effects to be felt.

Doing my research for a good brand to take, I settled on Double Wood’s Boswellia extract. I chose this one because it’s made in America in a GMP-certified facility, it has 65% boswellic acids (many only have 20%), and it comes in a big container with 240 capsules.

This Philadelphia-based company also shows third-party safety, potency and purity testing certificates on their product pages, so you know it works and is safe to take.

It’s available for less using the welcome discount here. There’s also free US delivery and extra reductions for the multipacks if you like to stock up like I do.

7 Benefits of Boswellia Serrata, How It Works and Recommended Dosages

In this section, I’ll cover the main reasons why people take Boswellia, its beneficial effects and how it works within your body. If you’re not that interested in all the science, and just want to see results, then feel free to skip ahead to the dosage sub-headings for how and when to take it.

I want to cover everything in this article so after all the benefits there’s how long it takes to work, potential side effects, customer reviews, and the overall pros and cons of Boswellia serrata.

1. Boswellia for Arthritis, Joint Pain and Inflammation

Most people use Boswellia serrata for inflammatory conditions, like lower back pain, sore knees, tight hips, stiff necks and other forms of musculoskeletal pain. It’s also a popular supplement for people suffering from the symptoms of rheumatoid arthritis and osteoarthritis.

The reason Boswellia works so well is due to compounds it contains called boswellic acids, particularly 3-O-acetyl-11-keto-beta-boswellic acid (AKBA). Here’s how it acts against the processes within your body that cause inflammation:

• Inhibits Inflammatory Enzymes: Boswellic acids inhibit an enzyme called 5-lipoxygenase, which is needed to produce inflammatory molecules called leukotrienes. Joint pain and swelling are often made worse by leukotrienes so blocking their creation can help reduce these kinds of symptoms.
• Regulates Cytokine Production: Boswellia also moderates the production of pro-inflammatory cytokines, such as tumor necrosis factor-alpha (TNF-α) and interleukins. This can reduce the overall inflammatory response within your body, which is beneficial for many conditions like rheumatoid arthritis, osteoarthritis and gout.
• Reduces Cartilage Damage: Scientific research suggests that Boswellia can help protect cartilage from damage and prevent the breakdown of connective tissues between joints in arthritic conditions.

How to Use Boswellia for Joint Pain

For back and joint pain, the recommended Boswellia serrata dosage is usually between 1000 mg and 1500 mg per day. Many scientific studies have used similar amounts and reported side effects were uncommon.

500 mg taken in the morning, and again in the afternoon or evening, would be a good starting dose to check your tolerance to Boswellia. This amount alone may work well enough for those with mild inflammation and occasional joint discomfort.

1500 mg to 2000 mg per day is more likely to get results for arthritic conditions and for those suffering from chronically painful joints. It’s best to divide this amount into 3 doses by taking the capsules with each of your meals. This is important since the boswellic acids within this supplement are better absorbed in the presence of healthy fats.

Double Wood’s Boswellia extract is 65% boswellic acid, which is higher than many on the market. It’s also third-party tested for safety and purity, has no fillers, and comes in a 240 capsule container.

You can get a first time discount here on the company’s site and there’s further reductions with the 2 and 3 packs. I take it with breakfast and dinner and it works out to just 16 cents a day to help stop painful inflammation.

2. Boswellia for Liver Damage

Another common reason why people take Boswellia serrata is to improve their liver health. This natural remedy is particularly good for cases of liver damage and inflammation of your most important organ for detoxification.

• Antioxidant and Anti-inflammatory Properties: Boswellia’s boswellic acids have strong antioxidant and anti-inflammatory effects. They help protect your liver from oxidative stress and inflammation, both of which are major contributors to liver damage.
• Reduces Inflammatory Mediators: Boswellic acids interfere with the production of inflammatory cytokines like TNF-α and IL-6. Reducing these inflammatory mediators can help lessen liver inflammation and prevent further damage.
• Improves Liver Enzymes: Studies have shown that taking Boswellia extract lowers elevated liver enzymes, such as aspartate transaminase (AST) and alanine transaminase (ALT), both known markers of liver injury. Scientists conducting these studies suggested that Boswellia serrata had the potential to restore normal liver function to people with damaged livers.
• Beneficial for Non-Alcoholic Fatty Liver Disease: Research suggests that Boswellia supplements can help prevent and treat non-alcoholic fatty liver disease (NAFLD). They work by reducing the accumulation of fat and toxins in the liver.
• Hepatoprotective Effects: Scientific studies on animals showed that boswellic acids reduced hepatic injury in ethanol-induced alcoholic liver disease (ALD). If this works for humans too then Boswellia may help protect your liver from alcohol-related damage when taken before or soon after drinking.

Recommended Dosage for Liver Benefits

If you’re using Boswellia capsules for liver health, then 500 mg with every main meal is usually a good dose to take. People suffering from liver conditions may benefit from higher amounts, though it’s very important to discuss this with your healthcare professional first.

3. Boswellia for Weight Loss

Boswellia serrata has shown promising potential as a weight loss aid due to its anti-inflammatory and metabolic effects. Here’s how it can work to help you lose weight:

• Anti-Inflammatory Properties: The main active compounds in Boswellia are boswellic acids and they have potent anti-inflammatory effects. Weight gain is often caused by chronic inflammation and metabolic disorders. This natural remedy is known to combat inflammatory conditions and it may also help improve metabolic functioning.
• Inhibits Fat Cell Growth: Research shows that Boswellia extract can inhibit the growth and differentiation of fat cells (adipocytes). Blocking fat cell growth before they are stored as excess fat in the body is what several very expensive obesity prescriptions try to do. Yet Boswellia was shown to be just as effective as a common one in a study called ‘Inhibition of adiposity and related metabolic disturbances by polyphenol-rich extract of Boswellia Serrata’.
• Improved Lipid Profile: Boswellia supplements have been found to improve blood lipid levels by reducing triglycerides, LDL cholesterol and free fatty acids, while also increasing HDL cholesterol levels. Maintaining a healthy lipid profile is very important, both for losing weight and improving cardiovascular health.
• Better Gut Bacteria: Research shows taking Boswellia can beneficially alter the gut microbiome by increasing the abundance of Akkermansia muciniphila and Bifidobacterium. These two bacteria are associated with anti-inflammatory effects within the colon and linked to better weight loss outcomes.

How to Use Boswellia for Weight Loss

For Boswellia serrata to help with losing weight you’d ideally have it with every main meal. I use Double Wood’s Boswellia extract because it’s 65% boswellic acids, comes in big 240 capsule containers, and is independently tested for both potency and impurities (with certificates shown on their site).

This American brand is also very good value. There’s a discount for new customers here on their site, no charges for US delivery, and further reductions on the multipacks if you like to stock up and save like I do.

4. Using Boswellia Serrata for Respiratory Conditions

Boswellia’s strong anti-inflammatory properties make it beneficial for helping respiratory conditions as well. Here are some of the ways it works:

• Alleviates Symptoms of Asthma: Taking Boswellia supplements has been shown to reduce asthma symptoms, including dyspnea (shortness of breath) and cough. Asthmatics reported fewer attacks after usng the extract regularly and some experts think it has potential as an asthma treatment.
• Reduces Inflammation: Boswellia contains boswellic acids that inhibit the enzyme 5-lipoxygenase. This enzyme is responsible for the production of pro-inflammatory leukotrienes, which are known to play an important role in asthma and other serious respiratory conditions. Reducing leukotrienes can help reduce symptoms like wheezing and shortness of breath.
• Improves Lung Function: In clinical studies, asthmatics taking Boswellia Serrata had improved lung function, with better forced expiratory volume and peak expiratory flow rate.
• Suppresses Human Leukocyte Elastase: Boswellic acids can inhibit human leukocyte elastase (HLE), an enzyme that contributes to tissue damage and inflammation in respiratory diseases like chronic bronchitis and emphysema. By suppressing HLE, Boswellia helps protect lung tissue and maintain healthy respiratory function.

Recommended Dosage for Respiratory Health

When using Boswellia for asthma and other respiratory issues the amounts will be similar to other inflammatory conditions. It’s important to take it regularly given its roughly 6-hour half-life. 500 mg taken 3 times a day with each main meal would be a good starting dose to see if it works for you.

If you have respiratory problems during sleep then taking another capsule right before bed may be beneficial as well. It’s always best to consult your physician first though and take any natural treatments well away from prescriptions.

5. Boswellia Skin Benefits

Boswellia serrata is good for skin health and can be helpful for acne, inflammation and oily skin. Used consistently, it may even help increase your skin’s firmness and reduce the visible signs of aging. Here’s how it works to improve your complexion:

• Antibacterial Properties: Research has shown that Boswellia supplementation can inhibit acne-causing bacterial growth, particularly Propionibacterium acnes and Staphylococcus epidermidis. Reducing the bacterial load on your skin helps to prevent pimples and breakouts.
• Anti-Inflammatory Effects: Boswellic acids limit the production of inflammatory enzymes like 5-lipoxygenase. Less of these enzymes can help with skin conditions like acne, eczema and psoriasis.
• Regulates Sebum Production: Studies show Boswellia can help to balance sebum production in your skin. Excess sebum can clog pores and lead to blackheads, pustules and other skin problems.
• Helps with Wound Healing: Boswellia contains compounds that promote skin healing and regeneration. Taking it can help reduce the appearance of blemishes and acne scars, as well as improve overall skin texture. It also supports the production of collagen, improving skin firmness and elasticity.
• Antioxidant Properties: This natural remedy combats oxidative stress and protects skin cells from damaging free radicals, thus helping to maintain youthful skin and reduce the signs of aging.

Boswellia Oil for Skin Inflammation

Concentrated Boswellia oil, also called Frankincense oil, is available and a few drops can be added to a carrier oil and then applied directly to your skin. Using it this way can provide quick relief from skin inflammation and irritation. Boswellia oil can also help with wound healing and improving your skin’s appearance and texture.

If you’re interested in using Boswellia oil externally there’s a popular organic one to try here on Amazon with good customer feedback. Remember to add it to a carrier oil like jojoba or sweet almond as it’s way too strong to apply undiluted. It’s good for your hair too as I’ll cover ahead.

How to Use Boswellia for Better Skin

For capsules, a common Boswellia dosage is 500 mg taken with a meal 2 or 3 times a day. For topical applications, just a few drops of Frankincense oil are first mixed well with a carrier oil and then applied directly to the skin. Check the instructions carefully before using Frankincense oil.

6. How Boswellia Improves Gut Health

Supplementing with Boswellia serrata can be beneficial for digestive issues like IBS, IBD, Crohn’s disease, ulcerative colitis and leaky gut. Here’s what it does and how it works to help with these debilitating conditions:

• Improvement in Gut Disorders: Taking Boswellia can help people with inflammatory bowel diseases (IBD), like Crohn’s and ulcerative colitis. The boswellic acids found in this plant’s resin have anti-inflammatory and protective effects on the intestinal lining. Studies demonstrated that these acids can preserve intestinal epithelial barrier integrity by reducing oxidative stress and inflammation.
• Beneficial for IBS: Boswellia Serrata works for irritable bowel syndrome by reducing inflammation in the gut and alleviating IBS symptoms, such as abdominal pain and cramps. It can also improve gastrointestinal motility, helping to regulate bowel movements and enhancing overall digestive function.
• Positive Effects on the Gut Microbiome: Scientists have shown that Boswellia supplementation can alter the gut microbiome positively. Taking it regularly increases beneficial bacteria like Akkermansia muciniphila, which is linked to improved gut health and reduced inflammation.
• Preserves Intestinal Barrier: Research shows that Boswellia can preserve the integrity of the intestinal epithelial barrier. It inhibits the activation of inflammatory pathways like NF-κB. This helps maintain tight junctions between cells, preventing unwanted substances from leaking into the bloodstream.

Boswellia Dosage for Digestive Health

While this natural remedy is often recommended for gut problems, you have to be very careful when dealing with IBS and inflammatory bowel diseases. Always check with your physician first before taking Boswellia.

Experts recommend starting slowly, with around 250 mg (half a capsule) taken with a meal that doesn’t usually give you any tummy troubles, and assessing your tolerance. If there are no negative side effects you can try a slightly higher dose the next time you eat.

Ideally, 500 mg taken 3 times a day with a healthy breakfast, lunch and dinner would be a good amount for gut health benefits. Build up to this amount slowly though if you’re already dealing with digestive system issues.

7. Boswellia Serrata for Hair Loss

Taking Boswellia regularly can improve the quality of your hair. For men, it may also help slow down hair loss. Here’s why:

• Improves Blood Circulation: Boswellic acids have vasodilatory properties and enhance blood flow to the scalp. Better circulation means more nutrients reach your hair follicles to grow healthy hair.
• Anti-Inflammatory Properties: Taking Boswellia can help to reduce inflammation in the scalp. This creates a healthier environment for the follicles responsible for hair growth.
• Antioxidant Effects: The strong antioxidant properties of this supplement also protect hair follicles from oxidative stress, a common contributor to hair loss.

Using Boswellia Oil on Your Hair

Frankincense oil is a concentrated version of Boswellia and its boswellic acids. You can mix it with a hair-healthy carrier oil, like avocado or pumpkin seed oil, and gently rub it into your scalp. Using Boswellia oil like this can soothe scalp inflammation and irritation. It could also be particularly effective for localized hair loss.

There’s a good value organic brand here on Amazon with lots of positive customer reviews. Remember to get the carrier oil as well. Cold-pressed avocado oil is recommended for soft and beautiful hair, while pumpkin seed oil has synergistic hair growth properties.

Boswellia for Better Hair

Taken internally for hair improvement, a commonly suggested dosage is 500 mg taken 2 to 3 times daily with food. For external application, just 2 or 3 drops of Boswellia oil should be mixed well into a carrier oil then gently massaged into your scalp directly.

How Long Does it Take for Boswellia to Work?

Reading through research studies can provide a rough estimate of how long it would take Boswellia to work for inflammation, arthritis, liver damage, weight loss, skin improvement, gut health and hair loss. Please keep in mind that individual results will vary greatly.

Some people, like myself, have positive results the first day they take a Boswellia supplement. For others, beneficial effects seem to take at least a week, and for serious conditions a month or more. And as always, some natural remedies just don’t have much effect for certain people. Caveats aside, here’s an estimate of the time it takes for Boswellia to work:

• For inflammation and pain relief, Boswellia benefits are often noticeable within 1 week. More pronounced effects are usually seen after 2 to 8 weeks.
• In osteoarthritis research, differences in pain and mobility were reported after 1 week, with further improvements noted with continued use. Cissus quadrangularis is another very beneficial supplement for arthritis and joint pain.
• For skin health, Boswellia’s anti-inflammatory and antioxidant properties can usually help with acne within 2 to 4 weeks. Anti-aging effects would take much longer.
• For asthma, some research showed patients had reduced symptoms and improved lung function after 6 weeks.
• Boswellia may help you lose weight by inhibiting fat cell growth and improving lipid profiles within 4 to 8 weeks. Though 12 weeks of regular supplementation is generally recommended to assess any potential weight loss intervention’s effectiveness.
• For liver health, one 6-week study found Boswellia helped lower elevated liver enzymes and improve overall liver function.
• For digestive benefits, Boswellia has been shown to help modulate the gut microbiome and reduce inflammation in as little as 2 weeks. Boswellia formulations have also led to significant improvements in symptoms for patients suffering from gut issues within 4 weeks.
• Boswellia’s effects on preventing hair loss and promoting growth would take much longer as hairs grow so slowly. It usually takes around 3 months from when a hair falls out to when a new one becomes visible.

Even potent supplements like Boswellia serrata take time. While you might be lucky and get quick results, most people should expect to take it for at least a month for the most beneficial effects.

Many big brands sell Boswellia in small bottles of just 60 capsules. If you’re taking 3 a day, as is often recommended for arthritis, liver problems, musculoskeletal pain, or for weight loss, you’ll run out in just 20 days and not have long enough to see if it really works for you.

By comparison, Double Wood’s Boswellia extract comes in a big container with 240 capsules. It will last you for 4 months if you take 2 of them daily like I do. Or for 80 days at the higher 3 a day dose.

This American-made brand is good value too, with significant reductions here on their website. They’re also third-party tested for safety, purity and potency and even show the certificates on their product pages.

Customer Reviews and Consumer Reports

I like to research feedback from customers on various natural health sites to get a feel for common themes and results before I buy something. There will always be outliers with strange reactions to any nutritional product. Reoccurring positive reports, as well as common negative side effects, are well worth taking note of though.

Here’s what I found looking through consumer feedback and buyer ratings for Double Wood’s Boswellia extract.

Common Positive Themes

1. Good for Arthritis: Many users reported significant relief from arthritis. Customer quotes:

• “I have arthritis and frequently have pain after being active for any length of time. Of the many supplements I have taken over the years, this is one of the best. My pain has been greatly reduced.”
• “I have arthritis in my hip, and the Boswellia helps with keeping the pain down.”

2. Joint Pain Relief: Customers frequently mention less painful joints and body aches. Customer quotes:

• “2 caps a day. 4 days later I suddenly realized there was no pain in my shoulder or knee. After numerous pain relievers, I finally got one that actually did the job.”
• “Takes away pain in my back and it works faster than I expected.”

3. Natural Anti-Inflammatory: This product is often praised for its natural anti-inflammatory properties. Customer quotes:

• “It is a very good anti-inflammatory, is easy to swallow, and works quickly to relieve my lower back pain. I will continue to buy this brand of Boswellia.”
• “This is by far my favorite anti-inflammatory supplement that is in my case auto-immune friendly. Greatly reduces my body inflammation overall and makes me more mentally calm and clear.”

Negative Reviews

I found very few reported side effects for this product in consumer reviews. Negative comments were predominantly from people who didn’t feel like they got noticeable results. Customer quotes:

• “I got this as I get occasional headaches. It didn’t help with that.”
• “I experience a lot of congestion due to asthma. For me, this product did not work as I hoped.”

Potential Side Effects and Precautions

First an important precaution with Boswellia and pregnancy. Traditional Ayurvedic practices suggest this herbal remedy can have emmenagogue properties. While there are no modern scientific studies proving this that I could find, it’s best to be cautious and avoid using it during pregnancy. It’s also not recommended during breastfeeding.

I personally haven’t had any side effects from Boswellia, even when I took a large 2000 mg dose on an empty stomach to see if I’d get any (I like to test supplements thoroughly). Though not common, some people do report negative issues. Here are the main ones I could find in thousands of customer reviews:

• Stomach Pain: Some users reported intestinal discomfort after taking Boswellia. This usually happens on an empty stomach, though it may occur when taken with food for those sensitive to boswellic acids.
• Heartburn: Some people have said they experienced heartburn after taking this supplement. This is much less likely to happen if you take it with a meal.
• Nausea: Feeling nauseous is occasionally reported as a side effect of Boswellia. If this happens several hours after taking it then it is likely due to changes in gut bacteria. However, if nausea or dizziness happens within minutes of taking any supplements this may well be an allergic reaction and the person should discontinue use.
• Diarrhea: At higher doses, and usually on an empty stomach, some people complained of diarrhea after using this product.
• Headaches: There are some reports of headaches as a potential side effect of Boswellia. These are typically mild and may resolve after lowering the dosage.

Side effects from Boswellia serrata, especially when taken with a meal, are fairly uncommon and generally mild if they do occur. As usual, consult your physician if you are being treated for health conditions before using it. Always take any nutritional products away from any prescriptions as well.

Pros and Cons of Boswellia

Here’s a quick summary of the main pros and cons of taking Boswellia serrata supplements. If you’d like more detail on any of these beneficial actions, or potential side effects, just scroll back to the relevant section, or use the table of contents above.

Pros

1. Inflammation Reduction: Boswellia has strong anti-inflammatory effects and taking it can reduce inflammation throughout your body. It works by inhibiting the enzyme 5-lipoxygenase, which plays a central role in the inflammatory process.
2. Joint Pain and Arthritis: This natural remedy has proven to be effective at alleviating joint pain from conditions like osteoarthritis and rheumatoid arthritis. Many sufferers report improved mobility and reduced stiffness after regularly using Boswellia.
3. Liver Health: Supplemental Boswellia can lower elevated liver enzymes and improve liver function. Its antioxidant properties also protect the liver from oxidative stress and inflammation.
4. Losing Weight: Boswellia may support healthy weight loss by inhibiting fat cell growth and improving lipid profiles. By doing this it can help prevent excess body fat accumulation and promote a healthier metabolism.
5. Skin Improvement: Boswellia’s anti-inflammatory and antioxidant properties enhance skin health by reducing inflammation and aiding healing. It is beneficial for conditions like acne and eczema and encourages collagen production for anti-aging effects.
6. Gut Health: Boswellia serrata has been shown to be useful for managing IBS and inflammatory bowel disorders, such as Crohn’s and ulcerative colitis. It’s known to decrease flare-ups, relieve abdominal pain, promote the growth of healthy intestinal bacteria and improve overall gut health.
7. Respiratory Benefits: Boswellia supplements may alleviate symptoms of asthma and bronchitis by reducing respiratory inflammation. Asthma sufferers often report improved lung function and reduced congestion after taking it.
8. Better Hair: This natural remedy’s anti-inflammatory effects promote a healthier scalp environment by enhancing blood circulation and ensuring adequate nutrient delivery to hair follicles.

Cons

1. Pregnancy and Breastfeeding Precautions: Boswellia is not recommended during pregnancy or breastfeeding due to insufficient studies on its safety during this important time.
2. Gastrointestinal Issues: Some people experience stomach pain, heartburn, diarrhea or nausea with high doses, particularly on an empty stomach.
3. Headaches: There are some reports of headaches after taking Boswellia, though logically its anti-inflammatory properties should help prevent headaches for most people.
4. 6-Hour Half-Life: The boswellic acids in this natural remedy have a half-life of 6 hours within your body. For best results, you should take it with breakfast, lunch and dinner.

Overall I think Boswellia serrata has far more positive than negative effects. It’s a supplement I take daily now and intend to keep on taking long term.

If you’d like to give Boswellia a try, the Double Wood brand is highly rated and good value. You can get 15% off your first order here on their site with free US delivery. There’s also multipack discounts and independent safety and purity testing certificates shown on the same page.

What is Boswellia Good For?

Boswellia serrata is great on its own for inflammatory conditions like arthritis, liver and gut health, weight loss, asthma, and better skin and hair. There are also 5 other anti-aging supplements here that combine well with Boswellia for joint pain, detoxification, reducing inflammation, improving skin and losing weight.

Thank you for reading my article on the many health benefits of Boswellia serrata and how to take it. I hope it’s been helpful and interesting. If you have any further questions about this natural remedy then please send them to me in the comments form below.