Infrared sauna manufacturers make impressive claims about health benefits—from detoxification to weight loss to chronic disease management. But what does the science actually show? This guide provides a balanced, evidence-based review of infrared sauna health claims, helping you separate established benefits from marketing hype.
It's important to note that research on infrared saunas specifically is still developing. Much of what we know about sauna benefits comes from Finnish studies of traditional saunas. While many effects likely apply to both types, infrared saunas haven't been studied as extensively or for as long.
Cardiovascular Health
What Research Shows
Cardiovascular effects of sauna use have the strongest research support. Studies have found:
- Improved blood vessel function: Multiple studies show saunas can improve endothelial function—the ability of blood vessels to dilate properly. This is a key marker of cardiovascular health.
- Blood pressure effects: Acute reductions in blood pressure occur during and after sauna sessions. Some studies suggest regular use may lead to sustained modest reductions in resting blood pressure.
- Heart rate variability: Improved heart rate variability (a marker of cardiovascular and autonomic nervous system health) has been observed with regular sauna use.
A notable Finnish study following over 2,000 men for 20+ years found that frequent sauna use (4-7 times weekly) was associated with significantly reduced risk of fatal cardiovascular events and all-cause mortality. However, this study examined traditional saunas, and participants had used saunas regularly since childhood.
Strong evidence for acute cardiovascular effects (improved blood flow, temporary blood pressure reduction). Moderate evidence for long-term cardiovascular benefits with regular use. Most research involves traditional saunas rather than infrared specifically.
Pain Relief and Muscle Recovery
What Research Shows
Several studies support the use of infrared therapy for pain management:
- Chronic pain conditions: Studies on chronic fatigue syndrome, fibromyalgia, and rheumatoid arthritis have shown symptom improvements with regular infrared sauna use.
- Muscle soreness: Research supports faster recovery from exercise-induced muscle damage with heat therapy. Infrared's deep-heating properties may be particularly beneficial.
- Joint stiffness: Heat application is a well-established treatment for joint stiffness, and infrared saunas provide sustained, penetrating heat to affected areas.
A Japanese study on chronic fatigue syndrome found that participants using far-infrared sauna therapy five days a week showed significant improvements in fatigue, pain, and sleep quality compared to control groups.
Pain Relief Summary
- Heat therapy for pain is well-established in medicine
- Infrared saunas provide convenient, whole-body heat application
- Benefits are consistent with what we'd expect from the known effects of heat
- Not a replacement for medical treatment of underlying conditions
Detoxification Claims
What Research Shows
Detoxification is one of the most marketed benefits of infrared saunas, but the evidence requires careful interpretation:
What's true:
- Sweat does contain trace amounts of heavy metals, pesticides, and other substances
- Some studies have detected BPA, phthalates, and heavy metals in sweat
- Induced sweating may contribute to excretion of certain compounds
What's overstated:
- The liver and kidneys are your body's primary detoxification organs—they process far more toxins than sweat glands
- The quantity of toxic substances excreted through sweat is typically very small
- Claims that sweating removes "years of accumulated toxins" lack scientific support
- The clinical significance of sweat-based excretion for overall health is unclear
While some toxin excretion through sweat does occur, sauna-based detox claims often overstate the significance. Your liver and kidneys do the heavy lifting. Saunas may offer modest supportive benefit, but aren't a primary detoxification method.
Weight Loss
What Research Shows
Weight loss claims require careful analysis:
Immediate weight loss: Yes, you will weigh less after a sauna session—but this is almost entirely water loss from sweating. You'll regain this weight as soon as you rehydrate, which you should do promptly.
Calorie burning: Your body does burn calories during a sauna session as your heart rate increases and your body works to cool itself. Estimates range from 200-600 calories per 30-minute session, depending on temperature and individual factors. However:
- These estimates are often exaggerated by manufacturers
- Calorie burn is modest compared to actual exercise
- The calorie burn doesn't continue after the session (unlike the "afterburn" effect of exercise)
Long-term weight management: There's limited evidence that sauna use contributes meaningfully to long-term weight loss. However, saunas may indirectly support weight management by improving sleep quality, reducing stress (a factor in overeating), and potentially improving insulin sensitivity.
Skin Health
What Research Shows
Infrared therapy has shown promise for skin health, particularly near-infrared wavelengths:
- Collagen production: Some studies suggest near-infrared light can stimulate collagen synthesis, potentially improving skin elasticity and reducing wrinkles.
- Wound healing: Near-infrared therapy has documented effects on accelerating wound healing.
- Circulation: Improved skin circulation during and after sessions may contribute to healthier-looking skin.
- Pore cleansing: Sweating can help clear pores of debris, potentially benefiting acne-prone skin (though showering after is essential).
Most skin-specific research has focused on targeted near-infrared light therapy rather than full-body sauna use, so extrapolating results requires caution.
Stress Reduction and Mental Health
What Research Shows
The relaxation benefits of sauna use are well-supported:
- Stress hormone reduction: Cortisol levels typically decrease after sauna sessions
- Endorphin release: Heat stress triggers endorphin release, the body's natural feel-good chemicals
- Improved sleep: Many users report better sleep quality, supported by research showing saunas can improve sleep metrics
- Mood improvement: Regular sauna users consistently report improved mood and reduced anxiety
Some research has even explored sauna use for depression, with promising preliminary results. A study on major depression found that whole-body hyperthermia (raising body temperature) produced significant antidepressant effects lasting weeks after treatment.
Athletic Performance and Recovery
What Research Shows
Athletes have embraced sauna use for recovery, and research supports several benefits:
- Heat acclimatisation: Sauna use can help athletes adapt to hot weather performance conditions
- Endurance improvement: A study on runners found that post-exercise sauna use increased plasma volume and improved time to exhaustion by 32%
- Muscle recovery: Heat therapy accelerates recovery from muscle damage
- Growth hormone: Transient increases in growth hormone occur during sauna sessions, though the significance for muscle building is debated
Conditions with Emerging Evidence
Research is ongoing in several areas:
Chronic Fatigue Syndrome
Several Japanese studies have shown improvements in fatigue, pain, and quality of life with regular far-infrared sauna therapy.
Heart Failure
Some studies suggest infrared sauna therapy may improve symptoms and quality of life in patients with chronic heart failure (under medical supervision).
Type 2 Diabetes
Preliminary research suggests potential benefits for blood sugar regulation and insulin sensitivity.
Many promising areas need more research before drawing firm conclusions. Small studies with encouraging results don't constitute proof. Be optimistic but realistic about emerging evidence.
What We Can Confidently Say
Based on current evidence, infrared saunas:
Definitely provide:
- Relaxation and stress reduction
- Temporary improvements in circulation and blood flow
- Induced sweating
- Mild cardiovascular workout (increased heart rate)
Likely provide:
- Pain relief for various conditions
- Improved sleep quality
- Support for exercise recovery
- Some cardiovascular benefits with regular use
May provide (but evidence is limited):
- Modest contribution to toxin excretion
- Skin health improvements
- Immune system support
- Weight management support
Don't reliably provide (despite marketing claims):
- Significant fat burning beyond normal calorie expenditure
- Major detoxification (liver and kidneys do this)
- Cure or treatment for serious diseases
- Replacement for medical treatment of health conditions
A Balanced Perspective
Infrared saunas are a legitimate wellness tool with real benefits, but they're not miracle devices. The most honest assessment is that they offer:
- A reliable way to relax and reduce stress
- Support for cardiovascular health and recovery
- Potential therapeutic benefits for certain conditions
- An enjoyable complement to a healthy lifestyle
Used regularly as part of an overall wellness routine—alongside proper nutrition, exercise, sleep, and medical care—infrared saunas can contribute meaningfully to health and wellbeing. They're not a substitute for these fundamentals.
For guidance on safe sauna use, see our safety guide. To understand the science behind how infrared works, visit our science article.