Herbal supplements like boswellia and turmeric have come decreasingly popular over the times for their implicit health benefits. Both boswellia and turmeric contain active composites that are linked toanti-inflammatory and antioxidant parcels.This has led many people to take boswellia and turmeric together, hoping to experience enhanced effects. But is it safe and effective to combine these two supplements? Let’s take a closer look.
Understanding the Origins and Benefits of Boswellia
Boswellia is a traditional herbal drug that has been used for centuries in Ayurvedic and familial drug. It comes from the resin of the Boswellia serrata tree native to India and corridor of Africa and the Middle East( 1). The most medicinally-active factors of boswellia are boswellic acids, which have been shown in studies to haveanti-inflammatory,anti-arthritic, and analgesic parcels( 2).
Some research indicates Boswellia Serrata Powder may be beneficial for:
- Reducing inflammation in conditions like arthritis, asthma, and seditious bowel complaint( 3, 4, 5).
- easing common pain and perfecting mobility in osteoarthritis( 6, 7).
-Soothing gastrointestinal issues similar as ulcerative colitis, Crohn’s complaint, and perverse bowel pattern( 8, 9).
- Supporting healthy lungs and breathing in asthma (10).
- Providing analgesic pain-relieving effects (11).
However, larger and more robust studies are still needed to confirm many of boswellia’s proposed benefits (12).
The Powerful Properties of Curcumin in Turmeric
Turmeric is a popular Indian spice that contains curcumin, a emulsion studied considerably for its medicinal goods. Curcumin is believed to be the primary active component responsible for turmeric’santi-inflammatory, antioxidant, and other benefits( 13).
Research on curcumin suggests it may help:
- Soothe arthritis symptoms and joint pain (14, 15).
- Reduce markers of inflammation (16).
- Provide antioxidant activity to help neutralize free radicals (17).
- Promote healthy immune function (18).
- Support cognitive function and mood (19).
- Maintain cardiovascular health (20).
However, large human studies using turmeric or curcumin have found mixed results. As with boswellia, many proposed benefits still require more research for confirmation (21).
Exploring the Synergistic Potential of Boswellia and Turmeric
On their own, boswellia and turmeric appear to have overlapping anti-inflammatory properties that may benefit certain conditions. This has led to interest in whether combining them could offer enhanced effects.
Some preliminary studies suggest boswellia and curcumin together may have additive or synergistic actions, meaning the combo might be more potent than each supplement on its own (22).
For example, one study found a boswellia and curcumin combination was more effective at preventing cartilage loss and easing symptoms in an animal model of osteoarthritis (23).
An animal study also concluded combining boswellia and curcumin resulted in superior anti-inflammatory effects compared to either compound alone (24).
More research is still needed to confirm enhanced anti-inflammatory effects in humans when combining boswellia and turmeric/curcumin. But early findings are promising.
Potential Side Effects and Safety Considerations
Boswellia Serrata Extract Powder and turmeric are generally well tolerated by most people at appropriate dosages. But there are some potential side effects to be aware of (25, 26):
- Gastrointestinal issues: Diarrhea, bloating, nausea or stomach pain.
- Skin reactions: Rash, itching or facial swelling.
- Headaches and dizziness.
- Allergic reactions.
There are also some specific circumstances where boswellia or turmeric may not be appropriate (27, 28):
- Pregnancy or breastfeeding: Safety is uncertain, so supplements should be avoided.
- Surgery: May increase bleeding risk, so supplements should be stopped at least 2 weeks before surgery.
- Medication interactions: May impact drugs like antibiotics, chemotherapy, blood thinners, and anti-inflammatory medications.
- Gallbladder problems: Turmeric may exacerbate gallbladder issues.
To minimize risk, follow dosage guidelines carefully and consult your healthcare provider before starting boswellia or turmeric, especially if you have any medical conditions or take any medications.
Dosage Recommendations for Boswellia and Turmeric
There is no universally accepted dosage for boswellia or turmeric supplements. Formulations vary in concentration of active compounds. General dosage guidelines based on research and supplement labels include:
- Capsules standardized to contain 30-70% boswellic acids: 300-400 mg three times daily (29).
- Powdered bark: 400-500 mg three times daily (30).
- Turmeric powder: 1.5-3 grams per day (31).
- Standardized curcumin capsules: 400-600 mg three times daily (32).
For anti-inflammatory effects, some research suggests turmeric/curcumin dosages up to 8 grams per day, and boswellia up to 1,800 mg per day may be safe and effective for adults (33, 34). However, it’s best to start low and gradually increase dosage to find the optimal amount that gives benefit with minimal side effects.
Always read supplement labels closely and follow provided instructions. Consult a doctor or pharmacist to help determine the right dosage for your individual needs.
The Bottom Line
Early research indicates boswellia and turmeric may offer synergistic anti-inflammatory and analgesic effects when used together. This could potentially enhance benefits, especially for inflammatory conditions like arthritis. However, larger human studies are still needed.
Combining boswellia and turmeric/curcumin appears to be safe for most adults when taken at appropriate dosages. But be cautious about potential side effects and interactions. Talk to your doctor before combining boswellia and turmeric to ensure safety and efficacy based on your health profile. Start slow with conservative doses and modify as needed to find the most favorable combo and dosage for you.
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