On the shelves of sports nutrition stores and pharmacies, boswellia comes in dozens of forms: from capsules with resin powder to patented extracts with a high AKBA content and liposomal technologies. The editorial team explains how these forms differ, what studies say about their bioavailability and what to look at when choosing.
Raw resin and powder
The simplest form is dried and ground oleo-gum-resin. It is sold in capsules or as a powder. Such a product is closest to traditional Ayurvedic use but has a significant drawback: the content of boswellic acids in the raw material varies depending on origin, harvest season and storage conditions.
In addition, in raw resin a significant share is gum and essential oil, which are not the main active components. Therefore, one capsule of powder may contain several times fewer active acids than a capsule of extract of the same mass.
Raw resin also more often causes stomach discomfort because of the large volume that needs to be taken to obtain a comparable dose.
The editorial team considers resin powder an acceptable option only when there is clear information about the boswellic acid content, which is rare.
Standardized and enriched extracts
A standardized extract is obtained by extracting the resin with solvents and subsequent purification. The most common standard is 60-65% total boswellic acids. It was with such extracts that many early clinical studies were conducted, in particular the work of Kimmatkar and colleagues (2003).
The next generation is AKBA-enriched extracts. The patented 5-Loxin is standardized to approximately 30% AKBA, while Aflapin is a combination of an enriched extract with a non-acid resin fraction. Both products have been studied in randomized trials in osteoarthritis.
It is important to understand that a high figure of "65% boswellic acids" does not mean a high AKBA content: in ordinary extracts it is only a few percent. Conversely, an enriched product may have a lower total percentage of acids but more of the most active one.
| Form | What is standardized | Advantages | Disadvantages |
|---|---|---|---|
| Resin powder | Usually nothing | Cheap, close to tradition | Unpredictable composition, large doses |
| Standardized extract | 60-65% total acids | Well studied, available | Little AKBA, low bioavailability |
| AKBA-enriched extract | Up to ~20-30% AKBA | Lower doses, clinical data | More expensive, data from manufacturers |
| Phytosome/lipid form | Acids + phospholipids | Potentially better absorption | Fewer clinical studies |
| Ointments and gels | Various | Topical application | Penetration into the joint doubtful |
When choosing, pay attention to the name of the patented extract on the label: this makes it possible to find specific studies of that exact product rather than of abstract "boswellia".
Forms with increased bioavailability
Since boswellic acids are poorly absorbed, manufacturers develop technologies meant to improve this. The best known is the phytosome, that is, a complex of the extract with lecithin phospholipids, as in the product Casperome.
Hüsch and colleagues (2013) showed that the lecithin form increased the concentrations of boswellic acids in plasma and tissues in experimental models compared with the ordinary extract. This is promising, but the number of independent clinical studies of such forms is so far limited.
Other approaches are micronization, nanoparticles, combinations with piperine or oil. For most of them the data are limited to laboratory studies or small pharmacokinetic works.
It is worth remembering: even the simple advice to take an ordinary extract with a fatty meal gives a real improvement in absorption, as Sterk and colleagues (2004) showed. So before overpaying for a technology, make sure you are taking the basic product correctly.
If, however, you choose a product with increased bioavailability, follow the manufacturer's dosage: the effective dose of such forms may be lower than that of ordinary extracts.
Joint complexes and topical products
Boswellia is often part of "joint and ligament complexes" together with glucosamine, chondroitin, collagen, MSM, curcumin. The problem with such products is often the low dose of each component, which falls short of the studied doses.
Check exactly how much boswellia extract is contained in the daily serving of the complex and to what it is standardized. If this information is hidden behind the phrase "proprietary blend", the product cannot be evaluated.
Ointments, creams and gels with frankincense or boswellia extract are sold for topical use. There are few scientific data on their ability to deliver active substances to the joint. In addition, external application more often causes contact dermatitis.
Frankincense essential oil is a separate product that contains mainly volatile terpenes rather than boswellic acids. It should not be taken orally as a substitute for the extract.
How to choose: the editorial checklist
- The label states the Latin name of the plant (Boswellia serrata) and the part - the resin.
- The degree of standardization is specified: the percentage of total boswellic acids and/or AKBA.
- Preferably - the name of the clinically studied extract and a dose corresponding to the studies.
- The manufacturer provides a certificate of analysis: heavy metals, microbiology, residual solvents.
- For athletes - independent certification for the absence of prohibited substances.
- The absence of "proprietary blends" without disclosure of doses.
Price does not always correlate with quality, but overly cheap products with high declared percentages should raise suspicion: standardization and analyses cost money.
Capsules are more convenient than tablets for people with a sensitive stomach, although there is no fundamental difference in efficacy. Powder in sachets is inconvenient because of the bitter taste of the resin.
Store the product in a dry, cool place, tightly closed: the essential components and acids can oxidize under the influence of heat and light.
Editorial conclusions
The best choice for most people is a standardized boswellia extract with a clearly stated content of boswellic acids and AKBA, preferably with clinical data for that specific product.
AKBA-enriched extracts and lipid forms make it possible to reduce the dose, but their advantage rests mainly on studies funded by manufacturers.
Raw resin, ointments and complexes with hidden doses have the least grounds for targeted use.
We also advise reading our articles "How to take Boswellia: dosage, timing, duration", "Boswellia: what it is and how it works" and "Myths about Boswellia".
References
- Kimmatkar N, Thawani V, Hingorani L, Khiyani R. Efficacy and tolerability of Boswellia serrata extract in treatment of osteoarthritis of knee – a randomized double blind placebo controlled trial. Phytomedicine. 2003;10(1):3–7.
- Sengupta K, Alluri KV, Satish AR, et al. A double blind, randomized, placebo controlled study of the efficacy and safety of 5-Loxin for treatment of osteoarthritis of the knee. Arthritis Res Ther. 2008;10(4):R85.
- Vishal AA, Mishra A, Raychaudhuri SP. A double blind, randomized, placebo controlled clinical study evaluates the early efficacy of Aflapin in subjects with osteoarthritis of knee. Int J Med Sci. 2011;8(7):615–622.
- Hüsch J, Bohnet J, Fricker G, et al. Enhanced absorption of boswellic acids by a lecithin delivery form (Phytosome) of Boswellia extract. Fitoterapia. 2013;85:84–90.
- Sterk V, Büchele B, Simmet T. Effect of food intake on the bioavailability of boswellic acids from a herbal preparation in healthy volunteers. Planta Med. 2004;70(12):1155–1160.
- Siddiqui MZ. Boswellia serrata, a potential antiinflammatory agent: an overview. Indian J Pharm Sci. 2011;73(3):255–261.
- Ammon HPT. Boswellic acids in chronic inflammatory diseases. Planta Med. 2006;72(12):1100–1116.
Andriy Melnyk
A strength-sports coach and author of programs for beginner and intermediate levels. Writes about training planning.
