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Infrared Sauna Benefits: What the Evidence Shows
By Marcus Ellery. Prices checked .
Infrared saunas make you sweat and raise your heart rate at lower air temperatures than a traditional sauna. Mayo Clinic says studies of several long-term conditions found some evidence of benefit, but that larger and more rigorous studies are needed. Treat a sauna as a way to relax, not as a treatment.
What is established
- An infrared sauna warms the body directly instead of heating the air first.
- The body responds much as it does to moderate exercise: heavy sweating and a faster heart rate.
- It does this at lower temperatures than a traditional sauna, which suits people who dislike intense heat.
- Mayo Clinic notes no harmful effects have been reported with infrared saunas.
What is still uncertain
Mayo Clinic lists conditions that studies have looked at, including high blood pressure, heart failure, type 2 diabetes, arthritis and headache. Its summary is that there is some evidence saunas may help, but the studies are too small or too loose to prove it. Some of that research used traditional saunas, not infrared ones.
The largest body of sauna research, summarized in a 2018 review in Mayo Clinic Proceedings, is about sauna bathing in general.
Claims we do not make
We do not rank saunas on detox, weight loss or disease claims, and we suggest caution with any seller that leads with them. Our guides compare price, power and build.
Who should ask a doctor first
- Anyone who is pregnant
- Anyone with a heart condition or blood pressure problems
- Anyone taking medicine that affects sweating or blood pressure
- Anyone who feels unwell in heat
Drink water, keep early sessions short and leave if you feel dizzy.
If relaxation is the goal
Then the choice comes down to cost and space. Start with what a home sauna costs or try heat at home for less with a blanket.
Questions people ask
Are infrared saunas good for you?
They are a low-risk way to relax for most healthy adults. Mayo Clinic says there is some evidence of health benefits, but larger studies are needed to prove them.
Do infrared saunas detox your body?
We have not seen strong evidence for that claim and do not make it.
Is infrared better than a traditional sauna for health?
No one has shown that. Much of the sauna research was done with traditional saunas.