What is frankincense?
Frankincense, also known as olibanum, is a resin harvested from trees in the Boswellia genus. These trees grow in the dry, mountainous regions of India, Africa, and the Middle East.
The resin has a distinctive woody, spicy aroma. You can inhale it as incense, absorb it through the skin as an essential oil, or take it orally as a supplement.
Frankincense has been used in traditional Ayurvedic medicine for thousands of years. Modern research suggests it may offer genuine health benefits—particularly for inflammatory conditions like arthritis, digestive disorders, and asthma. The active compounds, called boswellic acids, appear to be responsible for most of these effects.
Lose weight
Gain muscles
Eat healthy
Explore new cuisines
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
Available on the App StoreHealth benefits of frankincense
The following benefits have varying levels of scientific support. Some are well-established; others need more research.
1. Reduces arthritis symptoms
This is frankincense’s most studied benefit. Boswellic acids have anti-inflammatory properties that may help reduce joint inflammation in people with arthritis.
These compounds appear to work by blocking leukotrienes—inflammatory molecules that contribute to joint damage. Unlike NSAIDs, boswellic acids don’t seem to cause the same gastrointestinal side effects.
A 2020 systematic review and meta-analysis of seven randomized controlled trials (545 patients total) found that Boswellia and its extracts significantly reduced pain and stiffness while improving joint function in people with osteoarthritis. The researchers concluded that Boswellia may be an effective treatment option, with a recommended treatment duration of at least four weeks.1
A separate 120-day clinical trial tested a standardized Boswellia extract in 48 patients with knee osteoarthritis. Participants taking the supplement showed significantly improved physical function with reduced pain and stiffness compared to placebo. Radiographic assessments even showed improved knee joint gaps and reduced bone spurs. The supplement also lowered high-sensitivity C-reactive protein (hs-CRP), an inflammatory marker.2
Combination supplements may be particularly effective. One study found that taking 350 mg of curcuminoids with 150 mg of boswellic acid three times daily for 12 weeks reduced osteoarthritis pain more than curcumin alone or placebo.
For rheumatoid arthritis, the evidence is weaker—most studies have been done in animals. More human research is needed.
If you have joint pain, you might also want to explore anti-inflammatory foods or review which foods to avoid with arthritis.
Summary: Multiple clinical trials show that Boswellia extracts can reduce pain and improve function in osteoarthritis. Effects on rheumatoid arthritis are less certain.
2. May improve gut function
Frankincense’s anti-inflammatory effects extend to the digestive system. Research suggests it may help with inflammatory bowel conditions and irritable bowel syndrome (IBS).
One study found that taking 250 mg of Boswellia daily for six months improved symptoms in people with IBS. Another study combined frankincense with other herbal medicines and found reductions in abdominal pain, bloating, and associated anxiety.
Frankincense appears particularly promising for ulcerative colitis. In one trial, Boswellia extract taken daily for four weeks improved symptoms in people with mild ulcerative colitis who were in remission.
However, a 2021 randomized controlled trial testing a supplement combination (including Boswellia, pine bark extract, MSM, and curcumin) for hand osteoarthritis found no significant difference from placebo—a reminder that not all studies show positive results, and effects may vary by condition and formulation.3
For more on supporting digestive health, see our guide on improving gut bacteria.
Summary: Frankincense may help reduce symptoms of IBS and ulcerative colitis by reducing gut inflammation. Results are promising but study sizes have been small.
3. May help with asthma
Traditional medicine has used frankincense for respiratory conditions for centuries. Modern research suggests there may be something to this practice.
Suggested read: Ashwagandha Dosage: How Much Should You Take Per Day?
Boswellic acids appear to block leukotrienes, the same inflammatory compounds that cause bronchial muscles to constrict during asthma attacks. They may also reduce Th2 cytokines, which trigger inflammation and excess mucus production.
In one small study, people who took 500 mg of Boswellia extract daily alongside their standard asthma medication needed fewer inhalations from their rescue inhaler over four weeks.
Another trial tested 200 mg of a frankincense-containing supplement and found it more effective than placebo at reducing asthma symptoms.
These results are encouraging, but the studies have been small. Larger trials are needed to confirm whether frankincense is a reliable add-on treatment for asthma.
Summary: Early research suggests frankincense may help reduce asthma symptoms and medication needs. More research with larger groups is needed.
4. Supports oral health
The antibacterial properties of boswellic acids may help prevent gum disease and oral infections.
In test-tube studies, frankincense extract was effective against Aggregatibacter actinomycetemcomitans, a bacterium that causes aggressive periodontitis (gum disease).
One small study had participants chew gum containing frankincense for five hours. Saliva samples showed reduced microbial counts at each hourly check—suggesting frankincense may help control oral bacteria.
That said, most evidence comes from lab studies rather than clinical trials. While the antibacterial effects are real, we don’t yet know how well they translate to actual oral health improvements in humans.
Summary: Frankincense has antibacterial properties that may fight gum disease bacteria. Human studies are limited.
5. May have anticancer properties
This area is intriguing but still early-stage. Most evidence comes from test-tube and animal studies.
Boswellic acids appear to prevent cancer cells from spreading and may interfere with DNA formation in tumor cells. Lab studies suggest activity against breast, prostate, pancreatic, skin, and colon cancer cells.
Suggested read: 9 Impressive Health Benefits of Kalonji (Nigella Seeds)
A clinical application that has been tested in humans: reducing brain edema (swelling) during cancer treatment. In a trial of patients being irradiated for brain tumors, 4,200 mg of Boswellia extract daily significantly reduced cerebral edema compared to placebo—60% of patients in the treatment group showed a greater than 75% reduction in swelling versus 26% in the placebo group. This could potentially reduce the need for dexamethasone, which has significant side effects.4
A more recent Phase Ia clinical trial tested Boswellia in breast cancer patients before surgery. Those who took the supplement (2,400 mg/day for a median of 11 days) showed a statistically significant reduction in tumor proliferation compared to an untreated control group, with no serious adverse events.5
These are preliminary findings. We cannot say frankincense “treats” or “prevents” cancer based on current evidence. But the research trajectory is worth watching.
Summary: Lab and early clinical studies suggest Boswellia may have anticancer effects. It shows promise for reducing brain swelling during radiation therapy. Much more research is needed before drawing conclusions.
Common frankincense myths
Frankincense is promoted for many conditions beyond what the evidence supports. These claims remain largely unproven:
Prevents diabetes. Some small studies report blood sugar reductions, but results are inconsistent. More research is needed.
Reduces stress, anxiety, and depression. Animal studies suggest possible effects, but human data is lacking.
Prevents heart disease. While inflammation contributes to heart disease, no direct evidence shows frankincense protects cardiovascular health.
Promotes smooth skin. Frankincense oil is marketed as anti-aging and anti-acne. Little quality research supports these claims.
Improves memory. High doses improved memory in rats. No human studies exist.
Balances hormones or reduces PMS. Unlike some other essential oils that may affect hormones, frankincense hasn’t shown this effect in research.
Enhances fertility. Based on animal studies only.
Until rigorous human trials are conducted, treat these claims with skepticism.
Summary: Many popular uses of frankincense lack scientific support. Stick to benefits that have been validated in human trials.
How to use frankincense
Frankincense is available in several forms:
Oral supplements (capsules or tablets) are used in most clinical trials. This is the form with the most evidence for health benefits.
Suggested read: Black Seed Oil: Benefits, Dosage, and Side Effects
Essential oil can be used in aromatherapy or applied topically. Always dilute frankincense essential oil with a carrier oil (like coconut or jojoba oil) before applying to skin—undiluted essential oils can cause irritation. Do not ingest essential oils unless specifically directed by a healthcare provider.
Topical creams containing Boswellia are available for joint pain. Some studies show modest benefits for localized pain relief.
Resin is traditionally burned as incense. While aromatic, this form hasn’t been studied for therapeutic effects.
Before starting any supplement, discuss it with your doctor—especially if you take medications or have underlying health conditions.
Summary: Frankincense supplements have the most research backing. Essential oils require dilution before skin application. Avoid ingesting essential oils.
Dosage
No official dosage has been established for frankincense. The following ranges come from clinical studies:
| Condition | Dosage |
|---|---|
| Osteoarthritis | 100-250 mg standardized extract, twice daily |
| Asthma | 200-500 mg daily |
| IBS | 250 mg daily |
| Ulcerative colitis | 250-400 mg daily |
| Brain edema (during cancer treatment) | 4,200 mg daily |
Most supplements are standardized to contain specific percentages of boswellic acids (often AKBA—acetyl-11-keto-β-boswellic acid). Higher standardization may allow for lower doses.
Treatment duration in studies ranges from 4 weeks to 4 months. Improvements often appear within the first few weeks.
Always follow the dosage instructions on your specific product, and consult a healthcare provider before starting supplementation.
Summary: Typical dosages range from 200-500 mg daily, depending on the condition. Clinical trials usually run 4-16 weeks.
Side effects
Frankincense is generally well-tolerated. It has been used for thousands of years, and toxicity appears low.
Animal studies suggest doses up to 1,000 mg/kg body weight are not toxic—far above typical human dosing. Clinical trials report few adverse events.
Reported side effects include:
- Mild digestive upset (nausea, acid reflux, diarrhea)
- Constipation (rare)
Pregnancy: Some research suggests frankincense may increase miscarriage risk. Pregnant people or those trying to conceive should avoid it.
Drug interactions: Frankincense may interact with:
- Blood thinners (warfarin)
- NSAIDs (ibuprofen, naproxen)
- Other anti-inflammatory supplements
If you take any of these medications, talk to your doctor before using frankincense.
COVID-19 note: Some health agencies cautioned that anti-inflammatory supplements might theoretically interfere with immune responses during infection. However, some researchers have also proposed frankincense as a complementary therapy because of its anti-inflammatory effects. The evidence is unclear in both directions. If you’re actively ill, consult a healthcare provider before taking any new supplements.
Summary: Frankincense is safe for most people at typical doses. Avoid during pregnancy. Check for interactions if you take blood thinners or NSAIDs.
Summary
Frankincense (Boswellia) has genuine therapeutic potential, particularly for inflammatory conditions. The strongest evidence supports its use for osteoarthritis, where multiple clinical trials show it can reduce pain and improve joint function.
Promising but less robust evidence exists for:
- Digestive conditions (IBS, ulcerative colitis)
- Asthma symptom reduction
- Reducing brain swelling during cancer radiation
Many popular claims—including effects on diabetes, heart disease, skin aging, memory, and hormones—lack sufficient human research.
Frankincense appears safe for most adults when taken at recommended doses. Side effects are typically mild. Pregnant people and those on blood thinners or NSAIDs should exercise caution.
As with any supplement, frankincense works best as part of a broader health strategy. For inflammatory conditions, consider combining it with an anti-inflammatory diet and appropriate medical care. And always discuss new supplements with your healthcare provider.
Yu G, Xiang W, Zhang T, Zeng L, Yang K, Li J. Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis. BMC Complement Med Ther. 2020;20(1):225. PubMed ↩︎
Majeed M, Majeed S, Narayanan NK, Nagabhushanam K. A pilot, randomized, double-blind, placebo-controlled trial to assess the safety and efficacy of a novel Boswellia serrata extract in the management of osteoarthritis of the knee. Phytother Res. 2019;33(5):1457-1468. PubMed ↩︎
Liu X, Robbins S, Eyles J, et al. Efficacy and safety of a supplement combination on hand pain among people with symptomatic hand osteoarthritis: an internet-based, randomised clinical trial (the RADIANT study). Osteoarthritis Cartilage. 2021;29(5):667-677. PubMed ↩︎
Kirste S, Treier M, Wehrle SJ, et al. Boswellia serrata acts on cerebral edema in patients irradiated for brain tumors: a prospective, randomized, placebo-controlled, double-blind pilot trial. Cancer. 2011;117(16):3788-3795. PubMed ↩︎
Valente IVB, Garcia D, Abbott A, et al. The anti-proliferative effects of a frankincense extract in a window of opportunity phase Ia clinical trial for patients with breast cancer. Breast Cancer Res Treat. 2024;204(3):521-530. PubMed ↩︎
Sarah M.
Linda P.
Maya T.
Marcus J.
Emma R.
App Store ★★★★★
