What are the benefits of infrared sauna?

Infrared sauna therapy has a growing body of research supporting several health benefits. The strongest evidence exists for cardiovascular health: a landmark Finnish study following over 2,300 men for 20 years found that frequent sauna use was associated with reduced risk of cardiovascular disease and all-cause mortality. Infrared saunas specifically have shown benefits for chronic pain conditions, with studies in patients with rheumatoid arthritis and ankylosing spondylitis reporting significant pain and stiffness reduction. Improved circulation is well-documented — the heat triggers vasodilation and increases heart rate similarly to moderate exercise, which can benefit people with sedentary lifestyles or mobility limitations. Studies on chronic fatigue syndrome patients showed meaningful improvements in fatigue, pain, and sleep quality after regular infrared sauna use. Relaxation and stress reduction benefits are supported by research showing reduced cortisol levels and increased parasympathetic nervous system activity after sessions. Claims around detoxification through sweat are more nuanced — while sweat does contain trace amounts of heavy metals and other compounds, the kidneys and liver remain the body's primary detoxification organs. Weight loss from sauna use is predominantly water loss through sweating, though the cardiovascular conditioning effect may contribute modestly to metabolic health over time.

Reviewed by Chad Waldman, Analytical Chemist · Last updated May 2026

About Infrared Sauna