Diet & Fitness

Boswellia has anti-inflammatory properties that have been compared to those of the NSAIDs used by many for inflammatory conditions.⁵ Clinical trials have found that boswellia is more effective than a placebo for relieving pain and swelling and preventing loss of function in people with osteoarthritis.⁶ Boswellia has also been found to be as effective as the anti-inflammatory drug valdecoxib (Bextra). In addition, while the improvements occurred more slowly in the boswellia group than in the valdecoxib group, they persisted for a longer period of time after treatment was discontinued.⁷ One clinical trial found that a combination of boswellia, ashwagandha, turmeric, and zinc effectively treated pain and stiffness associated with OA but did not improve joint health, according to X-rays of the affected joint.⁸ Unlike NSAIDs, long-term use of boswellia does not lead to irritation or ulceration of the stomach.

Ashwagandha is considered a general stimulant of the immune system,⁹ and has been called a tonic or adaptogen¹⁰—an herb with multiple, nonspecific actions that counteract the effects of stress and generally promote wellness. More research is needed to better evaluate these claims.

The herbs discussed here are considered members of a controversial category known as adaptogens, which are thought to increase the body's resistance to stress, and to generally enhance physical and mental functioning.^11,12 Many animal studies have shown that various herbal adaptogens have protective effects against physically stressful experiences,^13,14 but whether these findings are relevant to human stress experiences is not always clear.

Animal studies have suggested that ashwagandha may be helpful for reducing the effects of stress,^15,16,17 including chronic psychological stress.¹⁸ In a double-blind study of people experiencing chronic stress, supplementation with 300 mg per day of a concentrated ashwaganda extract for 60 days significantly decreased perceived stress, compared with a placebo.¹⁹

An herbal formula from the Ayurvedic medicine tradition, containing extracts of ashwagandha, asparagus, pueraria, argyreia, dioscorea, mucuna, and piper, has been studied as an aid to coping with the stress of military combat. A double-blind study found that soldiers performed similarly in a set of mental and psychological tests after an eight-day combat mission whether they were given two capsules daily (exact content not revealed) of this formula or a placebo.²⁰ This suggests there was no real benefit of the herbal formula under these conditions.