Active and carefree through autumn: How frankincense (Boswellia) supports your joints

Ah, fall break! Finally getting outside, finally experiencing something new. Whether it's a city trip with record-breaking steps, a hike through colorful foliage, or just romping around in the garden until the sun goes down. Life is in motion, and that's a good thing!

But let's be honest: sometimes the next morning, your body sends you the bill for yesterday's fun. Your knees send you a registered letter, your back discreetly hands in its notice, and the stairs suddenly become your final boss. It's these little aches and pains that make you feel like you spent the night in a tent without a mattress instead of in bed.

So what can you do when you're full of energy but your musculoskeletal system is calling for a break? Nature has an ancient secret tip that can act as a buffer for active days: frankincense, also known as Boswellia serrata. And don't worry, this has nothing to do with lighting incense sticks. Find out everything you need to know about this topic here!

What exactly is incense? More than just a festive fragrance

Incense. At first, it sounds like church, faraway countries, and somehow... sacred, right? That's true, because the resin of the Boswellia trees has been considered precious for thousands of years. Indian incense (Boswellia serrata) in particular is a fixture in traditional Indian health teachings, Ayurveda. In botany, a distinction is made between several Boswellia species (including B. serrata, B. carterii, B. sacra). Their resin is considered valuable and versatile, as it is used to make incense, standardized extracts for capsules and tablets, essential oils, and care products such as incense cream.

It is not about the scent that the essential oils exude, but what is contained in the resin: a group of active ingredients called boswellic acids. These boswellic acids are now the focus of research.

The effect of frankincense: Having a say in the body's own fire department

So what is behind this traditional appreciation? Modern science has become curious and has taken a closer look. The focus is on the special relationship between boswellic acids and inflammatory processes in the body.

Imagine inflammation as your body's overzealous internal fire department. Sometimes it responds to a minor issue—such as an overworked tendon after 15,000 steps—with the full firefighting force. The result: discomfort, stiffness, heat. This is exactly where boswellic acids seem to have a say. They act like level-headed incident commanders who signal to the fire department: “Thanks for your efforts, but a bucket of water would have been enough.”

They therefore help the body to find an appropriate and balanced response. This is the famous anti-inflammatory effect that everyone always talks about [1, 2]. In short: a balanced, relieving modulation of the inflammatory response. We explain here exactly what happens in the body when inflammation occurs. This allows you to enjoy the wonderful memories of your trip without your joints complaining about it for days on end. Read here to find out how boswellia works in combination with turmeric and ginger.

Much more than just joints: a multi-talented natural

Boswellic acids appear to be true multi-tasking talents. Their balancing positive effect is not only appreciated in joints. Researchers are also looking with interest at other areas where internal balance plays a role, such as the gastrointestinal tract. For example, the use of boswellia extract is being investigated in chronic inflammatory conditions such as ulcerative colitis and Crohn's disease, where it could help to calm the symptoms [3, 4]. Research is also being conducted on other inflammatory diseases, always as a complementary approach.

Important: Frankincense is a dietary supplement. It is not a substitute for therapy, a varied diet, or a healthy lifestyle—it can be a useful addition to these.

Frankincense capsules dosage

Dosage and intake of frankincense

Studies have often used standardized Boswellia serrata extracts at a dose of approximately 300–500 mg per intake, 2–3 times daily (total ~600–1500 mg/day) over 8–12 weeks; initial effects were observed after 2–4 weeks [5, 6].

Caution/interactions: Boswellia may affect hepatic CYP enzymes – consult your doctor before taking medication [7]. Not recommended during pregnancy/breastfeeding; only use in small children after consulting a doctor. Most common side effect: mild gastrointestinal complaints [7]. Regularly consult your doctor during long-term use [7].

Classification: Frankincense is a dietary supplement and does not replace diagnosis/therapy or a healthy lifestyle and varied diet.

Health benefits of frankincense

Joints/osteoarthritis: Studies show improvements in pain and function compared to placebo [5, 6].
Intestines: Studies on ulcerative colitis/Crohn's disease suggest a supportive, inflammation-modulating role [3, 4].

Boswellia frankincense details

Extraction/production: Resin is extracted by scoring the bark, hardens in the form of tears and is collected, sorted (quality grades) and extracted; Standardized extracts enrich Boswellia acids in defined quantities [1, 2].

Frankincense – in a nutshell: Origin, forms, application

Types & origin: Several Boswellia species provide resin; the best known are B. serrata (India), B. carterii, and B. sacra (Africa/Arabian Peninsula).
Forms: Standardized capsules/extracts for internal use; frankincense cream or balm for local care of stressed areas.
Quality: Look for highly standardized extracts with specified boswellic acid content and clear dosage in mg per capsule.

You can find more background information on resin, its origin, and tradition in our magazine article on frankincense.

Your strategy for an active fall

Of course, the best thing is always good teamwork. Give your body the right support from the outside and inside:

Mini-mobility in the evening: Spend five minutes rotating your hips, knees, and ankles. Your body will thank you the next morning with less “start-up pain.”
Eat warm, feel warm: soups, stews, oven-roasted vegetables. Warmth is simply good for the body right now. A spoonful of omega-3-rich oil is the icing on the cake.
Clever supplements: a high-quality frankincense capsule with breakfast can be a useful addition to your daily routine, and frankincense cream can also be pleasant for stressed areas.

So that the only memory of a great day is sore muscles from laughing—and not a grumpy knee. Keep moving, stay curious. Your body will thank you for it.

FAQ: The most frequently asked questions, simply explained

What are frankincense capsules good for and how do they affect the joints?

Frankincense capsules are a modern way to benefit from the ingredients of frankincense resin. They are mainly used to support joint function. The boswellic acids they contain have anti-inflammatory properties that can have a beneficial effect on irritation and strain on the joints [1, 2]. Practical: Standardized extracts contain defined amounts of the active ingredients. We present further building blocks for flexible joints in our overview of MSM, glucosamine & chondroitin. If you would like to learn more about the building block glucosamine, you can find the relevant article here.

Is frankincense good for osteoarthritis?

This is where it gets scientifically exciting. Numerous clinical studies, including randomized, double-blind, and placebo-controlled trials, suggest that Boswellia serrata extract can help reduce pain and improve mobility in osteoarthritis. It is considered a well-tolerated, herbal option for supporting joint health [5, 6].

Which incense capsules are the best?

Pay less attention to the brand name and more to the contents. The best capsules can be recognized by a standardized Boswellia extract with a high content of Boswellic acids (often 65% or more is recommended). The best quality products, ideally tested according to European Pharmacopoeia standards and without unnecessary additives, are the first choice. The dosage in mg per capsule should be clearly stated. In short: content, quality, and clear mg information per capsule.

How long does it take for Boswellia to work?

Don't expect miracles overnight. Boswellia does not work like a headache tablet. It is a gentle, restorative support. Most studies show initial positive effects after regular use for two to four weeks.

Who should be cautious with frankincense?

Pregnant women, nursing mothers, and young children should refrain from taking it as a precaution. Caution is also advised when taking certain medications at the same time. Boswellia can influence the activity of liver enzymes (known as cytochrome P450 enzymes), which are responsible for breaking down many drugs. If in doubt, always ask your doctor or pharmacist.

Does Boswellia have any side effects?

Boswellia serrata is generally considered to be very well tolerated. In rare cases, mild gastrointestinal complaints may occur [7]. Effects on the liver are very rare and have mostly only been observed in isolated cases with very high doses or in people with pre-existing conditions [7].

What does “incense” mean?

The term is derived from the Old High German wīhrouch (wīh = holy, Rauch = smoke) and means “holy incense.”

Is incense the same as frankincense?

Exactly! “Frankincense” is simply the English name for incense.

Does incense also have an effect on the mind?

While Indian incense (Boswellia serrata) is the star for the body, African incense (Boswellia Carterii) is said to have a calming and mood-lifting effect on the psyche in aromatherapy. However, research into what Boswellia does in the brain is still in its infancy and preclinical [8].

What is the Indian name for Boswellia?

In India, the Boswellia serrata tree is also known as “Salai” or “Salai Guggul.”

Does Boswellia disrupt hormones (estrogen)?

There is no scientific evidence for this. Current studies do not indicate that Boswellia has a significant hormonal effect or increases estrogen levels.

Sources
[1] https://pubmed.ncbi.nlm.nih.gov/17024588/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3309643/
[3] https://pubmed.ncbi.nlm.nih.gov/11488449/
[4] https://pubmed.ncbi.nlm.nih.gov/20848527/
[5] https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02985-6
[6] https://pubmed.ncbi.nlm.nih.gov/12622457/
[7] https://www.mskcc.org/cancer-care/integrative-medicine/herbs/boswellia
[8] https://pmc.ncbi.nlm.nih.gov/articles/PMC7229515/