For centuries, humans have turned to nature for answers to health and wellness. One such gift of nature is Boswellia, a tree resin that has been treasured in traditional medicine, especially in Ayurveda, for its remarkable healing properties. You may have heard it referred to as Indian frankincense, and for good reason—it has been used for centuries in rituals, remedies, and even spiritual practices.
But what makes Boswellia stand out today is its growing recognition in the modern wellness world. From soothing inflamed joints to boosting gut health, Boswellia offers a wide spectrum of benefits that science is now beginning to confirm. In this guide, we’ll take a deep dive into Boswellia, exploring everything from its nutrition and proven health benefits to side effects, dosage, uses, and Ayurvedic importance.
What is Boswellia?
Boswellia refers to the gum resin extracted from trees of the genus Boswellia, particularly Boswellia serrata. These trees are native to dry, mountainous regions of India, North Africa, and the Middle East. When the bark of the tree is tapped, a fragrant resin oozes out and hardens into a gum-like substance.
This resin is what’s traditionally burned as incense, but beyond its aromatic properties, it’s also used medicinally. In Ayurveda, Boswellia has been known as shallaki and is often recommended for reducing inflammation, supporting joint health, and improving digestion.
Its therapeutic effects are primarily attributed to boswellic acids, active compounds with strong anti-inflammatory and antioxidant properties. These compounds make Boswellia especially useful in conditions like arthritis, asthma, and inflammatory bowel disease.
Nutrition Facts of Boswellia (Per 100g of Resin Powder Approx.)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Carbohydrates | 55 g |
| Protein | 5 g |
| Fat | 8 g |
| Dietary Fiber | 18 g |
| Calcium | 120 mg |
| Magnesium | 90 mg |
| Iron | 6 mg |
| Potassium | 450 mg |
| Boswellic Acids | 35–40% |
| Essential Oils | 2–3% |
Note: Boswellia is not typically consumed for its nutritional value but for its bioactive compounds, especially boswellic acids.
20 Science-Backed Health Benefits of Boswellia
- Reduces Joint Pain and Inflammation – Helps manage arthritis and stiffness.
- Supports Mobility – Improves flexibility in people with osteoarthritis.
- Manages Rheumatoid Arthritis – May reduce swelling and tenderness in joints.
- Improves Gut Health – Helpful for conditions like Crohn’s disease and ulcerative colitis.
- Reduces Asthma Symptoms – Supports better breathing by reducing airway inflammation.
- Boosts Immunity – Strengthens the body’s natural defense system.
- Supports Skin Health – Its anti-inflammatory properties may ease acne, redness, and eczema.
- Relieves Chronic Inflammation – Reduces systemic inflammation in the body.
- Improves Digestion – Traditionally used to support healthy digestion.
- Enhances Mental Well-being – The calming scent of Boswellia resin helps reduce stress and anxiety.
- Aids in Wound Healing – Resin has antimicrobial properties that help in healing cuts.
- Supports Oral Health – Used in toothpaste and mouth rinses for gum strength.
- Improves Blood Flow – Helps maintain cardiovascular health.
- Acts as a Natural Pain Reliever – Reduces the perception of pain in inflammatory conditions.
- May Help Prevent Certain Cancers – Research shows potential in reducing tumor growth.
- Balances Hormones – Supports healthy menstrual cycles in women.
- Improves Liver Function – May protect liver health from oxidative stress.
- Reduces Headaches – Traditionally used for tension and migraine relief.
- Supports Respiratory Health – Helps clear nasal passages and reduce congestion.
- Acts as a Natural Detoxifier – Supports the body’s cleansing processes.
10 Side Effects of Boswellia
While generally safe, Boswellia may cause side effects in some people:
- Nausea when taken in high doses.
- Diarrhea or loose stools.
- Mild stomach discomfort.
- Acid reflux or heartburn.
- Headache in sensitive individuals.
- Allergic reactions in rare cases.
- May interact with blood-thinning medicines.
- Can affect blood sugar levels.
- Skin rash when applied topically in sensitive skin.
- Possible liver strain with excessive consumption.
How to Take Boswellia?
Boswellia is usually not consumed as a regular food item but as a supplement or herbal remedy. Here are the common ways to consume it:
- Capsules or Tablets – The most common form, convenient for daily intake.
- Resin – Chewed in small amounts, though it has a strong taste.
- Powder – Can be mixed with warm water, honey, or milk.
- Tea – Resin powder can be brewed into an herbal tea.
- Topical Application – Oils or creams infused with Boswellia for skin or joint massage.
Tips for Consuming Boswellia
- Start with small doses and gradually increase.
- Take it with meals to avoid stomach irritation.
- Pair with turmeric for enhanced anti-inflammatory benefits.
- Choose high-quality supplements standardized for boswellic acids.
- Avoid taking on an empty stomach.
How to Use Boswellia?
- For Joints: Apply Boswellia oil on affected areas.
- For Digestion: Take capsules with water after meals.
- For Relaxation: Burn Boswellia resin as incense.
- For Oral Care: Use Boswellia-infused toothpaste.
- For Skincare: Apply diluted Boswellia essential oil to reduce redness and acne.
Other Uses of Boswellia
- Used in perfumes due to its rich aroma.
- As incense in spiritual rituals and meditation.
- As a natural preservative in herbal formulations.
- Included in cosmetic creams for anti-aging.
- Sometimes used in natural dental products.
Boswellia Medicinal Uses
- Treatment of osteoarthritis and rheumatoid arthritis.
- Management of inflammatory bowel disease.
- Supportive therapy for asthma.
- Used in Ayurvedic medicine for joint health.
- Relief of chronic pain and stiffness.
- Wound healing and skin inflammation.
How to Store Boswellia?
- Keep in an airtight container.
- Store in a cool, dry place.
- Avoid exposure to moisture and direct sunlight.
- Resin should be kept away from strong odors.
How Much Boswellia Can You Take in a Day?
The safe range for adults is generally 300–500 mg of standardized extract, taken 2–3 times daily. Resin in raw form should not exceed a pea-sized amount per day.
Boswellia Dosage
- Osteoarthritis: 300–400 mg extract, 2–3 times daily.
- Asthma: 300 mg, 2 times daily.
- IBD (Inflammatory Bowel Disease): 350–450 mg, 3 times daily.
- General Wellness: 250 mg once daily.
Best Time to Take Boswellia
- Best taken after meals to reduce stomach irritation.
- For joint pain, it can be taken in the morning and evening.
- For relaxation, resin incense can be used in the evening.
Who Should Take Boswellia?
- People with arthritis or joint stiffness.
- Those with chronic inflammation issues.
- Individuals with asthma or respiratory problems.
- People seeking natural digestive support.
- Those looking for herbal remedies for pain relief.
Who Should Not Take Boswellia?
- Pregnant or breastfeeding women (unless prescribed).
- People on blood-thinning medications.
- Individuals with severe liver disease.
- Children under 12 without medical supervision.
- Those with known allergies to tree resins.
Precautions and Interactions
- Avoid combining with aspirin, ibuprofen, or anticoagulants without medical advice.
- Monitor blood sugar if diabetic, as Boswellia may lower it.
- Stop using if you develop skin rash or stomach upset.
- Consult a doctor before use if you have any chronic medical conditions.
Boswellia in Ayurveda
In Ayurveda, Boswellia is called Shallaki and is classified as a powerful herb for balancing Vata dosha, which is often responsible for pain, stiffness, and dryness in the body.
- Used in formulations like Shallaki Guggul for arthritis.
- Considered a natural anti-inflammatory and analgesic.
- Believed to improve joint lubrication and strength.
- Often combined with turmeric, ginger, and guggul for maximum healing power.
Ayurveda doesn’t just see Boswellia as a pain reliever—it’s considered a holistic herb that restores balance to the body, mind, and spirit.
Final Thoughts
Boswellia is more than just an ancient resin—it’s a bridge between traditional wisdom and modern science. With benefits for joints, digestion, immunity, and overall well-being, it truly deserves the title of a natural healer. But like all powerful herbs, it must be used with awareness. When consumed in the right dosage and under proper guidance, Boswellia can be a safe and effective ally for long-term health.
FAQ’s
What is Boswellia used for?
Boswellia is mainly used to reduce inflammation, support joint health, improve digestion, and manage conditions like arthritis, asthma, and inflammatory bowel disease. It’s also used in Ayurveda for balancing Vata dosha and promoting overall wellness.
Is Boswellia the same as frankincense?
Yes, Boswellia resin is also called Indian frankincense. However, frankincense may come from different species of Boswellia trees, not just Boswellia serrata.
Can Boswellia cure arthritis?
Boswellia cannot cure arthritis completely, but it can significantly reduce joint pain, stiffness, and swelling, improving mobility and quality of life.
How long does Boswellia take to work?
Most people notice improvements within 4 to 8 weeks of regular use, especially for joint and inflammation-related conditions.
Is Boswellia safe for long-term use?
Yes, Boswellia is considered safe when taken in recommended doses. However, long-term users should monitor for side effects like stomach upset or interactions with medications.
Can I take Boswellia every day?
Yes, Boswellia can be taken daily in recommended amounts (generally 300–500 mg extract, 2–3 times daily). Always consult your healthcare provider before long-term use.
Is Boswellia good for weight loss?
Boswellia is not a weight-loss herb, but by reducing inflammation and improving gut health, it may indirectly support weight management.
Can pregnant women take Boswellia?
Pregnant and breastfeeding women should avoid Boswellia unless specifically prescribed by a qualified healthcare professional.
Where can I buy Boswellia?
Boswellia is available in health food stores, Ayurvedic shops, and online marketplaces in forms like resin, powder, capsules, and essential oils.
What does Boswellia taste like?
Boswellia resin has a strong, slightly bitter, and earthy taste with a hint of pine-like flavor. Most people prefer consuming it in capsule or powder form instead of chewing the raw resin.
Can children take Boswellia?
Boswellia is generally not recommended for children under 12 unless prescribed by a healthcare professional. Dosage and safety have not been well-studied in younger children.
What is Boswellia good for?
Boswellia is best known for reducing inflammation, relieving joint pain, supporting digestion, improving respiratory health, and boosting immunity. It’s often used in managing arthritis, asthma, and gut-related disorders.
What is Boswellia called in India?
In India, Boswellia is commonly called Shallaki in Ayurveda. It has been used for centuries in traditional remedies for joint pain, swelling, and inflammation.
Which is better for inflammation, turmeric or Boswellia?
Both turmeric and Boswellia are powerful anti-inflammatory herbs. Turmeric works mainly through curcumin, while Boswellia contains boswellic acids. Some studies suggest Boswellia may work faster for joint pain, while turmeric offers broader antioxidant benefits. Together, they can be more effective than either alone.
Is Boswellia safe for kidneys?
Yes, Boswellia is generally safe for kidney health when taken in recommended doses. However, excessive or long-term use without medical supervision may put stress on organs, including the kidneys.
Can I take turmeric and Boswellia together?
Yes, turmeric and Boswellia can be safely taken together. In fact, they are often combined in Ayurvedic formulations for enhanced anti-inflammatory and pain-relief benefits.
Does Boswellia affect blood pressure?
Boswellia does not typically raise blood pressure. Some studies suggest it may even help support healthy circulation. However, people on blood pressure medications should consult a doctor before use.
Can Boswellia affect the liver?
In general, Boswellia is safe for the liver in moderate amounts. Very high doses or long-term use without guidance may put extra strain on the liver, so it’s important to stick to recommended dosages.
What does Boswellia do to the brain?
Boswellia’s anti-inflammatory and antioxidant effects may support brain health by protecting against oxidative stress and inflammation. Some early research suggests it may improve memory and cognitive function.
Does Boswellia improve sleep?
While Boswellia is not a sleep herb, its calming aroma (when burned as incense) and its ability to reduce pain and inflammation may indirectly promote better sleep.
Is Boswellia good for nerves?
Yes, Boswellia’s anti-inflammatory and pain-relieving properties may help calm nerve pain and reduce discomfort associated with neuropathy or nerve inflammation.
Is Boswellia the same as guggul?
No, Boswellia (Shallaki) and Guggul are two different Ayurvedic resins. While both are used for joint and inflammation support, they come from different plants and have unique properties.
What is the best form of Boswellia to take?
The best form depends on your needs. Capsules or tablets are the easiest and most common for daily use, while resin or powder is used in traditional practices. Topical oils and creams are ideal for joint or skin issues.
What is the difference between Boswellia and Boswellia serrata?
Boswellia is the general name for the tree genus, while Boswellia serrata is one specific species most commonly used in Ayurveda and supplements. Other species, like Boswellia carterii, are used in frankincense incense and oils.
Can you take ashwagandha and Boswellia at the same time?
Yes, ashwagandha and Boswellia can be safely combined. Ashwagandha helps reduce stress and improve energy, while Boswellia supports joint health and lowers inflammation. Together, they complement each other in holistic wellness.
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