Infrared sauna benefits have made headlines in recent years, with enthusiasts claiming everything from improved detoxification and weight loss to pain relief and glowing skin. But how many of these benefits are actually backed by science—and how many are just clever marketing?
If you’re considering adding infrared sauna therapy to your wellness routine, it’s important to understand which infrared sauna benefits are evidence-based and which ones may be overstated. Below, we break down what’s proven and what’s still hype.
PROVEN INFRARED SAUNA BENEFITS
1. Pain Relief
One of the most well-documented infrared sauna benefits is its ability to reduce pain. Far-infrared light penetrates deep into the skin, helping to increase circulation, relieve muscle soreness, and reduce joint stiffness. This has shown promise for individuals with chronic conditions like rheumatoid arthritis and fibromyalgia.
A study published in Clinical Rheumatology found that infrared sauna therapy provided temporary relief from pain and stiffness in patients with these conditions—without adverse effects.
Athletes also report reduced muscle fatigue and faster post-exercise recovery. The increased blood flow delivers oxygen-rich blood to tired tissues, which supports healing and eases delayed-onset muscle soreness (DOMS).
2. Improved Circulation
During a sauna session, your blood vessels dilate and heart rate increases—resulting in enhanced circulation. Over time, this can support cardiovascular health. A 2015 study in JAMA Internal Medicine even linked frequent sauna use to a reduced risk of heart disease and all-cause mortality. More sessions correlated with greater benefits, with regular users experiencing significantly fewer fatal cardiovascular events.
3. Stress Reduction and Better Sleep
Infrared saunas can activate your parasympathetic nervous system, encouraging a state of rest and relaxation. Many users report better mood, improved sleep quality, and lower perceived stress levels. While the effect is partly due to the calming environment, this remains a highly valued benefit—especially in our fast-paced modern world.
BENEFITS THAT ARE STILL HYPE (OR NEED MORE EVIDENCE)
1. Detoxification
One of the most common claims is that infrared saunas “detoxify” the body. While sweating does help eliminate a small number of toxins—such as BPA or heavy metals—it’s not your body’s primary detox system. That job belongs to your liver and kidneys. Most experts agree that marketing claims around detoxification are often exaggerated.
2. Weight Loss
Can you really burn hundreds of calories just sitting in a sauna? The short answer: not significantly. While you might burn some calories from an increased heart rate and sweat, most weight loss is due to water loss and is temporary. Any long-term benefits would stem from enhanced recovery, improved energy, and greater consistency with physical activity—not the sauna alone.
3. Skin Purification and Anti-Aging
There’s some anecdotal evidence that infrared sauna use can help clear pores or give the skin a temporary glow, thanks to improved circulation. However, long-term effects on acne, collagen production, or wrinkles are not strongly supported by current research. Infrared sauna can be a nice addition to your skincare routine—but it shouldn’t replace evidence-based treatments.
What This Means for Your Wellness Routine
Infrared sauna therapy isn’t a miracle solution—but when used intentionally, it can be a valuable part of your self-care plan. If you’re using it for stress reduction, cardiovascular support, or muscle recovery, you’re on solid ground. Just be cautious of exaggerated claims around detox, fat burning, or skin transformation.
If you’re interested in trying it at home or visiting a spa, be sure to understand the difference between near-, mid-, and far-infrared wavelengths, which can offer slightly different therapeutic effects. You can explore a helpful guide on the types of infrared saunas here.
Final Thoughts
There’s a lot to love about infrared sauna benefits—especially when used as part of a balanced wellness routine. While it’s not a cure-all, the science supports its role in pain relief, circulation, and relaxation. Be informed, stay hydrated, and enjoy the heat—responsibly.
To learn more about the infrared sauna at Pinnacle Hill Chiropractic, please CLICK HERE.
