Live Well with Reason

If you’re looking at supplements for joint health, you may have come across Boswellia serrata. Sometimes called Indian frankincense, Boswellia has been used traditionally for centuries. What makes it especially interesting today is that modern research is beginning to support some of those traditional uses—particularly for joint pain, stiffness, and mobility.

As a nurse practitioner, I’m generally cautious about overstated claims regarding supplements. I always recommend discussing the use of herbal supplements with your primary provider as they can sometimes interact with your medications or have other side effects. Supplements should not be used in place of medical treatment for conditions such as arthritis.

That is why I always examine the research before suggesting their use. But when it turns out that a natural ingredient has support from multiple high quality studies, as Boswellia has, I have to pay attention.

What makes Boswellia interesting?

Boswellia contains naturally occurring compounds called boswellic acids. These compounds appear to interfere with some of the pathways the body uses to produce inflammation. In simpler terms, Boswellia doesn’t simply act as a pain reliever—it may help quiet some of the inflammatory activity contributing to joint discomfort.

That has made Boswellia particularly interesting to researchers studying osteoarthritis, the common form of arthritis associated with changes in the cartilage and other structures of a joint.

What does the research show?

A 2025 analysis brought together results from randomized controlled trials involving several popular joint supplements. The researchers found that Boswellia significantly improved pain, stiffness, and physical function compared with placebo. Importantly, it was also generally well tolerated.

Individual clinical trials have reported similar findings. Research suggests that people taking standardized Boswellia extracts may experience less joint pain and greater ease with everyday movement.

There’s even some preliminary research examining markers of cartilage breakdown and inflammation. Those findings are intriguing, but we need more research before claiming that Boswellia can rebuild cartilage.

Who Might Benefit from Boswellia?

Most of the research on Boswellia has focused on middle-aged and older adults with osteoarthritis, particularly osteoarthritis of the knee. Osteoarthritis becomes increasingly common as we age and may show up as aching joints, stiffness after sitting or resting, reduced flexibility, or discomfort with activities such as walking and climbing stairs.

In clinical studies, Boswellia supplementation has mostly been examined with adults diagnosed with knee osteoarthritis in their 40s, 50s, 60s, and beyond. That makes Boswellia particularly worth considering for adults who are beginning to notice age-related joint discomfort or who have been diagnosed with osteoarthritis and are looking for additional ways to support joint comfort and mobility.

It’s important, however, not to assume that every aching or stiff joint is osteoarthritis. Persistent swelling, warmth, significant morning stiffness, pain in multiple joints, or symptoms that seem unusual or are getting worse should be evaluated by a healthcare professional. Conditions such as rheumatoid arthritis and other inflammatory disorders may require a different approach, and more research is needed concerning the use of Boswellia in treating rheumatoid arthritis.

Boswellia is best used a a complement to a larger joint-health plan, alongside regular movement, strength training, maintaining a healthy weight, good nutrition, and appropriate medical care.

What should you look for in a supplement?

One important lesson from the research is that more milligrams doesn’t necessarily mean a better product. Boswellia extracts vary in concentration and absorption but clinical trials suggest that doses as low as 100 mg per day are effective.

So rather than choosing a supplement based solely on the biggest number on the label, look for a standardized Boswellia extract from a reputable manufacturer.

Joint-support formulas may also combine Boswellia with other ingredients such as omega-3 fatty acids, glucosamine, chondroitin, or other nutrients, although the evidence for each ingredient isn’t equally strong so some further investigation might be warranted before trying that particular combination.

The bottom line: Boswellia isn’t just a fad

Boswellia isn’t a miracle cure, but it isn’t simply another trendy supplement with no research behind it. Among natural ingredients studied for joint health, Boswellia has encouraging support for reducing osteoarthritis-related pain and stiffness and improving function.

For someone looking for additional support for achy or stiff joints, it may be worth discussing with a healthcare professional—especially as part of a bigger plan that includes movement, strength training, healthy body weight, good nutrition, and appropriate medical evaluation.

And remember: persistent joint pain, swelling, or significant morning stiffness deserves an evaluation rather than simply being written off as “getting older.”

This information is for education and wellness purposes and is not a substitute for individualized medical advice, diagnosis, or treatment.

References

Pérez-Piñero, S., Muñoz-Carrillo, J. C., Victoria-Montesinos, D., García-Muñoz, A. M., Andreu-Caravaca, L., Gómez, M., Schölzel, M., García-Guillén, A. I., & López-Román, F. J. (2023). Efficacy of Boswellia serrata extract and/or an omega-3-based product for improving pain and function in people older than 40 years with persistent knee pain: A randomized double-blind controlled clinical trial. Nutrients, 15(17), 3848. https://doi.org/10.3390/nu15173848

Zhang, Y., Gui, Y., Adams, R., Farragher, J., Itsiopoulos, C., Bow, K., Cai, M., & Han, J. (2025). Comparative effectiveness of nutritional supplements in the treatment of knee osteoarthritis: A network meta-analysis. Nutrients, 17(15), 2547. https://doi.org/10.3390/nu17152547

Vaidya, N., Agarwal, R., Dipankar, D. G., Patkar, H., Ganu, G., Nagore, D., Godse, C., Mehta, A., Mehta, D., & Nair, S. (2025). Efficacy and safety of Boswellia serrata and Apium graveolens L. extract against knee osteoarthritis and cartilage degeneration: A randomized, double-blind, multicenter, placebo-controlled clinical trial. Pharmaceutical Research, 42, 249–269. https://doi.org/10.1007/s11095-025-03818-2