Comparison guide
Curcumin, omega-3 or boswellia for inflammation?
"Inflammation" is too vague to shop for: the evidence for each of these is tied to a specific outcome. Curcumin and boswellia have moderate evidence for osteoarthritis pain, while omega-3's strongest evidence is for lowering triglycerides, not for general anti-inflammatory effects. Pick by the problem you actually have.
The options, compared
| Option | Evidence | Best for | The honest note | |
|---|---|---|---|---|
| Curcumin (Turmeric extract) | Moderate evidence | Osteoarthritis joint pain | About 1,000 mg/day reduced arthritis pain versus placebo in a meta-analysis, though the trials are short and mostly small. Plain curcumin is poorly absorbed, so choose an enhanced formulation, and take care with gallstones or blood thinners. | View |
| Omega-3 (EPA/DHA) | Moderate evidence | Triglycerides, not joint pain | Its strong evidence is for lowering triglycerides at 2–4 g/day of EPA/DHA; none of its graded claims covers joint pain or general inflammation. High doses may slightly raise the risk of bleeding and atrial fibrillation. | View |
| Boswellia Serrata | Moderate evidence | Knee osteoarthritis pain and stiffness | AKBA-enriched extracts at 100–250 mg/day showed small-to-moderate gains in knee pain, stiffness and function, but the trials are small, mostly manufacturer-funded and heterogeneous. Evidence for asthma or bowel disease is limited; avoid it in pregnancy and be cautious with warfarin or ciclosporin. | View |
Our verdict
For knee or joint osteoarthritis pain, an enhanced curcumin or an AKBA-standardised boswellia are the reasonable options, both with moderate but uncertain evidence; stop if nothing changes. Take omega-3 for triglycerides or general health, not as a joint-pain remedy. If you are on blood thinners, check with a clinician before taking any of the three.