Infrared sauna benefits: what the evidence supports, and what it does not
Mayo Clinic calls infrared sauna evidence preliminary. What it can and cannot do, how it differs from a traditional sauna, and the safety basics.
The short answer
Mayo Clinic calls the infrared sauna evidence preliminary: small studies hint at possible benefits and larger trials are needed. The strongest sauna data is a Finnish observational study of 2,315 men using traditional saunas; it did not test infrared and may not apply to women.
- Detox and weight-loss claims have no reliable evidence: weight lost is mostly water.
- Keep sessions short, drink water, skip alcohol, and ask a doctor first with heart or blood-pressure conditions or pregnancy.
Infrared saunas are sold on detoxing, weight loss and heart health, and the evidence behind those claims is much weaker than the marketing. Mayo Clinic summarises the research as preliminary: small studies hint at possible benefits and larger, better trials are still needed. The strongest data for any kind of sauna comes from traditional Finnish saunas, and it is observational. That does not make infrared saunas useless. It means you should treat them as a relaxing heat session with unproven extras.
What is an infrared sauna?
An infrared sauna uses infrared heaters that warm your body directly rather than heating the air in the room. Because of that, cabins usually run at lower air temperatures than a traditional sauna, which warms the air with a stove. Commonly quoted ranges are roughly 45 to 65°C for infrared and 70 to 100°C or more for traditional, though they vary by product. Labels such as “full spectrum” and “low EMF” are marketing terms with no common standard we could find.
What are the benefits of an infrared sauna?
Mayo Clinic notes that studies have looked at infrared saunas for conditions including high blood pressure, heart failure, headache, type 2 diabetes and arthritis, and found some signs of benefit, but says larger and more rigorous trials are needed. It also reports that no harmful effects have been noted. Its summary is on the Mayo Clinic infrared sauna page.
What you can say with confidence is smaller. A warm session is relaxing for many people, it makes you sweat and it raises your heart rate somewhat. Anything beyond that is a possible benefit, not an established one.
| Claim | What we found |
|---|---|
| Relaxation and comfort | Plausible and widely reported; subjective |
| Heart and blood pressure benefits | Preliminary; small studies, larger trials needed (Mayo Clinic) |
| Detox | No reliable evidence; the liver and kidneys clear waste |
| Weight loss | Weight lost in a sauna is mostly water and returns when you drink |
| Muscle recovery after exercise | Mixed and limited evidence |
| Safe for most healthy people in short sessions | No harmful effects reported in Mayo's summary |
Evidence is for healthy adults; ask a doctor if you have a heart, blood pressure or other health condition.
Is a traditional sauna better than an infrared sauna?
The better-studied one is the traditional sauna. A 2015 study in JAMA Internal Medicine followed 2,315 middle-aged men in eastern Finland for a median of about 21 years. Compared with those who bathed once a week, men who used a sauna four to seven times a week had a 63 per cent lower risk of sudden cardiac death and a 48 per cent lower risk of fatal coronary heart disease; two to three sessions a week was linked with smaller reductions. The authors noted the findings may not apply to women or to people who do not already use saunas regularly. You can read a summary at the American College of Cardiology.
This was an observational study, which can show an association but not that the sauna caused the result, and it did not test infrared saunas. Treat it as encouraging, not as a promise.
What are the benefits of a sauna for women?
There is less research on women, and most of the best-known studies were in men. A sauna session can be a good way to relax and some women find it helps with muscle tension, but there is no reliable evidence of special benefits for women. Pregnancy is a case apart, since overheating is a recognised concern, so ask your doctor before using a sauna if you are pregnant or trying to conceive.
Are infrared saunas safe?
For most healthy adults, short sessions appear safe. Sensible habits help: drink water before and after, keep sessions short (commonly about 15 to 20 minutes), step out if you feel dizzy or unwell, and avoid alcohol before or during. Check with a doctor first if you have heart disease, low or unstable blood pressure, or take medication that affects heat tolerance, and do not use one if you feel ill or feverish. Children should only use one with an adult who knows the limits.
Is an infrared sauna worth the money?
If you already enjoy heat and can use one at a gym or spa, it costs little to try. Buying one for home is a bigger decision, since the benefits are unproven and the price is high, so treat it like any wellness purchase: for the comfort it gives you, not for the claims on the box. The same rule runs through our guides to at-home LED light therapy and the cold plunge, where the experience is real and the extras are not.
General information, not medical advice. Talk to a doctor or pharmacist before starting a supplement, especially if you are pregnant, have a health condition or take medication.
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Questions people ask about this
What are the benefits of an infrared sauna?
A warm, relaxing session that makes you sweat. Mayo Clinic says small studies suggest possible benefits for blood pressure, heart conditions and other issues, but larger, more rigorous trials are needed.
Are infrared saunas better than regular saunas?
There is no evidence they are better. The strongest research is on traditional Finnish saunas, and it is observational. Infrared cabins run cooler and warm the body directly.
Do infrared saunas help you lose weight?
No reliable evidence shows they help lose fat. Weight lost in a sauna is mostly water and returns when you drink.
Is an infrared sauna safe during pregnancy?
Overheating is a recognised concern in pregnancy, so ask your doctor before using one if you are pregnant or trying to conceive.
How long should you stay in an infrared sauna?
Sessions are commonly kept to about 15 to 20 minutes. Drink water, leave if you feel dizzy and avoid alcohol; ask a doctor first if you have heart or blood-pressure problems.
