Infrared Sauna Benefits Debunked: 3 Warning Signs for Buyers

If you happen to know anything about infrared sauna benefits (besides the many lies infrared sauna sellers tell you, of course), you’ve definitely heard the infrared sauna world is notorious for false claims.

We’ve heard it all: infrared saunas melt away cellulite, remove warts, give men better boners, ease your diabetes, and even lower your cholesterol among many other miracles.

Not to even mention the biggest infrared sauna benefits: you’ll burn plenty of calories (300-600 in a 30-minute session) and lose a ton of weight!

There’s just one tiny problem: there’s no evidence any of this is true. And sometimes there’s consistent evidence saying the opposite: e.g., your cholesterol levels don’t go down with infrared sauna use.

But don’t worry! You can still enjoy your infrared sauna sessions and even get your own infrared sauna; it makes all the difference to do it for the right reasons – not because you were persuaded by false claims.

Below I’ll show you the most common arguments you should view as red flags as an infrared sauna user and/or buyer.

Why Most Infrared Sauna Benefits Are FAR LESS Impressive Than You Thought

Most people don’t know that traditional saunas have been studied for decades with thousands of participants and with promising results.

The same can’t be said for infrared sauna studies that are few and small, often with less than 10 participants per study.

1. Exaggerated health claims

While you shouldn’t get an infrared sauna for weight loss, calorie burning, or in hopes of better boners, at least a few claims have some evidence to back them up.

Infrared saunas relieve stress, make you feel more relaxed, and make your sore muscles recover better after resistance training.

There is also limited evidence suggesting infrared saunas improve cardiovascular health, which has been studied significantly more and longer with traditional saunas.

By far among the most common infrared sauna benefits is the claimed detoxification that even medical experts in favor of infrared saunas don’t support:

“More controversial are claims that sauna use can provide a detoxification effect as you sweat out toxins such as cadmium and lead. “That research is still in its infancy,” cautions Dr. Young.” (source: Cleveland Clinic)

2. Relying on anecdotes & opinions

Some of the claimed infrared sauna benefits are so wild that not only have they never been proven to be correct, but some of them CAN’T be proven scientifically in the first place.

That’s because those claimed benefits rely so heavily on belief-based or make-believe medicine.

An infamous example of this is Dr. Wilson’s book on infrared saunas with dozens of “studies,” most of which are anecdotes and opinions.

His work reeks of pseudoscience in more ways you can imagine:

• “Helping to move subtle energy in a downward direction, from the head to the feet. This is a terrific benefit.
• To replace minerals lost in sweating, we only recommend taking kelp.
• Healing reactions can occur from sauna use. These are temporary symptoms that occur as toxic substances are eliminated and chronic infections heal.
• The more one relaxes, the more one will sweat.”

10-15 years ago the online world had so little to say about infrared saunas that some sellers have admitted to copying infrared sauna marketing claims directly from Wilson’s book!

No one else references these “studies” (opinion pieces) but infrared cabin sellers themselves in their marketing efforts. They also rarely cite their sources, and when they do, the studies usually have nothing to do with infrared saunas.

3. Hogging the benefits of traditional saunas

So far I’ve been saying that infrared sauna benefits include false health claims and are often based on anecdotes and opinions. But what about instances where infrared sauna sellers cite sources, and the studies are actually real and legit?

Sadly for infrared sauna sellers, the absolute majority of those studies have been done on traditional saunas specifically.

Since traditional saunas differ so much from infrared ones, both in temperature and especially in steam production, benefits of traditional sauna use don’t automatically apply to infrared saunas as well.

Infrared sauna is dry whereas a traditional sauna can get very humid (which most people prefer anyway). A dry infrared sauna will never bring you benefits such as clearing the airways, which happens when you inhale steam.

Let’s conclude this section with an example I see ALL the time. Even reliable health sources fall for this regularly: since there’s so little research on infrared saunas, it never takes long for the writer to switch to benefits of traditional saunas, all the while claiming it’s their infrared saunas that bring you these benefits.

Here we see “infrared sauna benefits” once again, by an irresponsible infrared sauna seller, claiming infrared sauna lowers your cholesterol (there’s consistent evidence showing it DOESN’T), and referencing the study below.

The study in question utilized a traditional Finnish sauna, NOT an infrared sauna.

Rest assured, Finnish saunas always mean traditional saunas, either with a wood-burning or electric sauna heater, and NEVER infrared saunas that are not even real saunas!

Infrared sauna sellers certainly know this and lie deliberately, but it makes no difference as this kind of honesty would be detrimental to infrared sauna sales.

Frequently Asked Questions (FAQ)

1. Are infrared saunas real saunas?

No, they’re not. Some sources talk about infrared cabins, infrared enclosures, infrared booths, or infrared light therapy in general when referring to infrared “saunas,” which is a smart move.

Sauna is a Finnish word loaned directly to many other languages, and is defined by a sauna heater with sauna rocks that you pour water on to produce steam (löyly).

Infrared “saunas” don’t meet these requirements. (I personally often use quotation marks when talking about infrared “saunas,” but didn’t do so in this article for better readability.)

According to Sauna Times, it’s illegal to cite infrared cabins as saunas in Germany.

2. How long does it take to see the benefits of an infrared sauna?

It depends on what kind of benefits you’re after. Only one session can make you more relaxed and happier overall, leading to a better rest of the day. You may also experience pain relief.

But if you’re expecting some of the other, commonly claimed benefits, like weight loss (actual fat loss, not water loss), it’s likely you’ll never see these results. It’s because most infrared sauna benefits manufacturers come up with are snake oil.

3. How often should you use the infrared sauna?

You never should, but if you enjoy it, you can do it several times a week or even daily.

It hasn’t been studied how long and how frequent your infrared sauna sessions should be to get the most “optimal” results.

This has, however, been studied extensively with traditional saunas.

4. What are the cons of an infrared sauna?

There are several cons:

❌ not a real sauna

❌ exaggerated health claims –> very little knowledge on who actually benefits from infrared sauna use and how

❌ some models are cheaply made in China (unlike real saunas that are never China-made)

❌ “each to their own” mentality: since so little is known about infrared saunas, you’re left to figuring everything out on your own and taking your best guesses on important questions such as how often and how frequently you should go to “sauna”

❌ can be expensive considering what you’re getting: if you’re unsure, try testing several public infrared saunas first, or get a hybrid sauna, or save for a real sauna

5. What infrared sauna dangers should I be aware of? Can infrared saunas cause cancer?

You can find an exhaustive list of potential risks here: Are infrared saunas safe? The short answer is that infrared saunas are safe for most users.

Infrared saunas have not been proven to cause cancer.

6. Are there any infrared sauna benefits you don’t get with traditional saunas?

They require 20-30% less electricity than a traditional sauna with an electric sauna heater. Installation is also easier since water won’t be used in the “sauna” (no floor drain or piping needed).

Plus, you can read and listen to music, which you shouldn’t do in a steamy sauna.

Final Thoughts

If you’re interested in infrared sauna benefits, considering buying an infrared cabin, or even already own one, that’s great. After all, infrared radiation can feel pleasant, make you relax, ease sore muscles, and enhance your overall mood and sleep.

There’s nothing wrong with infrared sauna benefits like those; on the contrary, it’s nice if you have a chance to experience them. It’s only the rampant false claims that ruin infrared cabins’ reputation.

The worst part, and something I would struggle the most with if I bought my own infrared sauna, is the continuous lack of evidence that leaves consumers crossing their fingers in hopes that an infrared cabin would bring them all the results they were promised.

As Healthline puts it:

“The lack of solid evidence and widespread studies about the possible benefits means it’s up to you to decide if an infrared sauna is right for you.”

That’s crazy and wouldn’t even be acceptable with many other health devices! What if your doctor said the same about your insulin shots or your pacemaker, for instance? “We don’t have much data on how this should be used and why, so just figure it out on your own!”

For now, I’ll stick with my traditional saunas (yes, I have an outdoor and an indoor one); seems that’s how you get the most “infrared sauna benefits” anyway since all the proof the sellers have is from traditional sauna research! 😅