7 Boswellia Serrata Benefits Backed by Science: How It Works, Dosages & Side Effects

Boswellia serrata is a tree native to the mountainous parts of India, Northern Africa and the Middle East. It’s also known as Indian frankincense and its golden 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 powdered boswellia gum resin is a popular supplement for both osteoarthritis and rheumatoid arthritis, improving liver health, asthma, inflammatory bowel diseases, and reducing inflammation throughout 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.

In this guide, I’ll cover all of these boswellia serrata benefits, how it works, how much to take, supporting scientific studies, boswellia side effects and precautions, and how long it usually takes for noticeable results.

7 Benefits of Boswellia Serrata, What It Does and How to Use It

Here are the main reasons why people take boswellia supplements, its many beneficial effects, and how its compounds work 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 how to use it subheadings for dosages and when to take it for best results.

1. Boswellia for Inflammation, Joint Pain and Arthritis

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 this natural remedy works so well for joint pain 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: Boswellic acids also moderate 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 taking Boswellia regularly 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 powder dosage is usually between 1,000 mg and 1,500 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. This amount alone may work well enough for those with mild inflammation and occasional joint discomfort.

1,500 mg to 2,000 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.

The American brand Double Wood makes a Boswellia Extract supplement that is 65% boswellic acids and has no fillers or additives. It’s also third-party tested for safety, potency and purity (with certificates shown on their website), and comes in a large 240 capsule container, which is 4 times more than most on the market.

I take it with breakfast and dinner almost every day and it works out to just 16 cents daily to help ease painful inflammation. You can get it at the lowest price here on the company’s website with further reductions with the multipacks.

2. Boswellia Serrata for Liver and Kidney Health

Another common reason why people take boswellia 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.

Taking boswellia supplements may also be beneficial for your kidneys. Its boswellic acids have anti-inflammatory and antioxidant properties and this animal study showed lower creatinine, urea and other markers of kidney damage.

Human research is much stronger for boswellia serrata and liver disease though. Here’s how it works:

• Antioxidant and Anti-inflammatory Properties: The boswellic acids in this golden resin 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 and Kidneys

If you’re using boswellia capsules for kidney function and 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. How Boswellia Improves Gut Health

Supplementing with boswellia serrata can be good for digestive health. It may also help people suffering from irritable bowel syndrome and inflammatory bowel diseases. Here’s what it does and why people use it for these debilitating conditions:

• Preserves Intestinal Barrier: Research shows that boswellic acids can preserve the integrity of the intestinal epithelial barrier. They inhibit the activation of inflammatory pathways like NF-κB. This helps maintain tight junctions between cells, preventing unwanted substances from leaking into the bloodstream.
• 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.
• Improvement in Gut Disorders: Taking boswellia may help people with inflammatory bowel diseases (IBD), such as Crohn’s disease 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.
• Positive Effects on the Gut Microbiome: Scientists have shown that boswellia supplementation can alter the gut microbiome positively. Taking it regularly increases good bacteria like Akkermansia muciniphila, which is linked to improved gut health and reduced inflammation.

Boswellia Dosage for Digestive Health

While this natural remedy is often recommended for improving gut health, you have to be very careful when dealing with IBS and particularly inflammatory bowel diseases. Always check with your physician first before taking boswellia supplements if you are being treated for these conditions.

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 500 mg 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 inflammation reduction, preserving the intestinal epithelial barrier and other gut health benefits. Build up to this amount slowly though if you’re already dealing with digestive system issues and especially IBD or IBS.

4. 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 this natural remedy 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 important both for losing weight and maintaining 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 take it with breakfast, lunch and dinner. Its boswellic acids have a half-life of around 6 hours within your body. So if you only have it in the morning you won’t be getting as much benefit from it later in the day unless you take it again.

I use Double Wood’s Boswellia Extract because it’s 65% boswellic acids, has no fillers or additives, comes in a big 240 capsule container, and is independently tested for both potency and impurities (with certificates shown on their website).

This American brand is also very good value with each capsule working out to about 8 cents, or less with the welcome discount here on their site. There’s also no charges for US delivery and further reductions on the multipacks if you like to stock up and save like I do.

5. Using Boswellia Serrata for Asthma and Respiratory Conditions

Boswellia’s strong anti-inflammatory properties make it useful for respiratory conditions like asthma, bronchitis and emphysema.

Taking it when you’ve got a cold may also help reduce excess phlegm as it counteracts the underlying inflammation that triggers mucus production. Here’s what boswellia serrata does for your lungs and respiratory tract:

• 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 using the extract regularly and some experts think it has potential as an asthma treatment.
• Reduces Inflammation: This natural anti-inflammatory 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.

6. 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 can 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 taking boswellia serrata 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.

Frankincense 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.

Frankincense oil can also help with wound healing and improving your skin’s appearance and texture. Remember to mix it with another skin-friendly oil first though, such as jojoba or sweet almond oil. It’s far too strong to apply undiluted.

How to Use Boswellia for Better Skin

For capsules, a commonly recommended 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 it as it’s very concentrated.

7. Boswellia Serrata for Better Hair

Taking boswellia powder 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: This natural anti-inflammatory 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 Frankincense Oil on Your Hair

Frankincense oil is highly concentrated version of boswellia gum resin 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.

Boswellia Dosage 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.

Boswellia Side Effects and Precautions

First an important precaution with boswellia serrata and pregnancy. Traditional Ayurvedic practices suggest this herbal remedy can have emmenagogue properties (stimulates menstrual flow).

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 taking boswellia, even when I took a large 2,000 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:

1. Stomach Pain: Some users reported intestinal discomfort after taking boswellia capsules. This usually happens on an empty stomach, though it may occur when taken with food for those sensitive to boswellic acids.
2. 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.
3. 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.
4. Diarrhea: At higher doses, and usually on an empty stomach, some people complained of diarrhea after using this product.
5. Headaches: There are some reports of headaches as a potential side effect of boswellia. These are typically mild and usually stop after lowering the dosage. Other people find it good for preventing headaches, likely due to its anti-inflammatory effects.

Side effects from boswellia serrata, especially when taken with a meal, are 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.

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 joint pain and 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 serrata to work for different conditions:

• For inflammation and joint 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 helpful supplement for arthritis and joint pain.
• For skin health, the anti-inflammatory and antioxidant properties of boswellic acids 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 of supplementation.
• 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 use 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, this natural remedy 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 noticeable effects.

Regular doses are also important. The boswellic acids in boswellia have an approximate half-life of 6 hours. Given this, people using this natural remedy for its anti-inflammatory benefits should get best results from taking it with every main meal.

Many big brands offer boswellia extracts 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 with 65% boswellic acids 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 that bring costs down to around 8 cents per capsule. They’re also third-party tested for safety, purity and potency and even show the certificates right on their product pages.

What is Boswellia Serrata 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 6 other anti-inflammatory supplements here that combine particularly well with boswellia for joint pain and reducing inflammation throughout your body.

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’re interested in trying this natural remedy for yourself I’ve recently completed a new guide to the best boswellia supplements here.

Or if you have any more questions on how boswellia works, what it’s good for, or when to take it, then please send them to me in the comments form below.