Also known as: Boswellia serrata, Indian frankincense, Salai guggul, AKBA, Boswellic acids, 5-Loxin
Joint & ConnectiveGood evidence
The resin of the Indian frankincense tree, standardised to boswellic acids. AKBA content is what separates a working extract from an inert one, and most cheap products contain very little of it.
Typical dose
300.0–500.0 mg per day
With food containing fat, two to three times daily
What it is
Boswellia serrata is a tree native to India and parts of the Middle East and Africa. The gum resin that seeps from cuts in its bark has been used in Ayurvedic practice for centuries, and is a close relative of the frankincense used as incense.
The active compounds are boswellic acids, of which acetyl-11-keto-beta-boswellic acid, or AKBA, is the most potent. Extracts are commonly standardised to 65 per cent total boswellic acids, but total boswellic acid content is a poor guide, because AKBA usually makes up only a small fraction of it.
This is the single most useful thing to know before buying: a standard 65 per cent extract might contain around 2 per cent AKBA, while enhanced extracts are standardised to 10 to 30 per cent. Two products with identical headline percentages can differ several-fold in the compound that actually matters.
How it works
Boswellic acids inhibit 5-lipoxygenase, an enzyme that produces leukotrienes, a family of inflammatory signalling molecules. This is a different pathway from the one most common anti-inflammatory approaches target, which is what makes boswellia mechanistically distinctive.
AKBA is by some margin the most potent boswellic acid at this target, which is why its concentration matters more than the total.
Boswellic acids also appear to reduce the activity of enzymes that break down connective tissue, and to influence NF-kB signalling. Absorption of AKBA is poor, which is why enhanced-absorption preparations exist in this category too.
What the evidence shows
Joint comfort is the main research area. Controlled trials in adults with joint stiffness and discomfort have generally reported improvements in comfort and mobility scores over 4 to 12 weeks, and meta-analyses have been broadly supportive.
Effects appear more consistent in trials using AKBA-enriched extracts, which fits the mechanism and reinforces why the standardisation figure matters so much.
Much of this research is conducted in older adults with established joint complaints rather than in healthy trained lifters, so the evidence does not automatically transfer to someone in their twenties managing training soreness. Trial sizes are generally modest and several are industry-linked.
Dosing
Typical range is 300-500 mg of extract two or three times daily. Trials using AKBA-enriched extracts have often used lower total amounts, around 100-250 mg daily, because the active content is higher.
Compare products on AKBA percentage, not total boswellic acids. If a label does not state AKBA content, assume it is low.
Take with food containing some fat, which improves absorption of these resin acids. Effects in trials generally emerged over 4 to 12 weeks, so this is not something to judge after a fortnight. It is often paired with curcumin, and the two act on different inflammatory pathways, which is a more coherent rationale than most combinations.
AKBA absorption is poor; effects accrue over 4-12 weeks
Timing
With food containing fat, two to three times daily
Competition status
Permitted — not on the WADA Prohibited List
Category
Joint & Connective
Safety and side effects
Generally well tolerated across the trial literature. Reported effects are mild and mainly digestive: nausea, reflux and loose stools, usually reduced by taking it with food.
Skin reactions have occasionally been reported. Boswellia has a long history of traditional use, which offers reasonable reassurance at customary intakes.
Boswellic acids may affect the enzyme systems the body uses to process other compounds, so check with your doctor before use if you take regular medication.
Who should avoid it
Speak to your doctor before use if you take regular medication, since boswellic acids may affect how the body processes other compounds. Avoid in pregnancy and breastfeeding. Take with food if prone to reflux. Stop before scheduled surgery.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
