Do Infrared Saunas Actually Help You Detox?

Take a look at the science behind the super hot TikTok trend.

If you’re a little wary of the word “detox,” you might be onto something. This nebulous term has long been associated with all sorts of woo-woo cleanses, beverages, diets, and creams, many of which may do more harm than good for health. And now that infrared saunas are trending on TikTok as a way to sweat out your body’s toxins, it’s only natural if your spidey sense for wellness B.S. begins to go off.

Still, plenty of people swear by sweating for everything from increased vitality to glowing skin. So should you keep scrolling past the vids of folks dripping under red lights? Or are TikTokers really releasing physical and mental gunk with infrared heat? Here's what science and experts have to say.

What are Infrared Saunas, Anyway?

If you haven’t seen the TikTok videos (or encountered infrared saunas elsewhere), you might wonder what all the fuss is about. What makes red light any different from the traditional sauna experience? A few things.

For starters, infrared saunas aren’t nearly as hot as traditional saunas. Whereas the sauna you might find at your gym or wellness center typically gets up to around 200 degrees Fahrenheit, infrared versions keep things comparatively “cool” at up to 140 degrees. Some people find this lower temperature more bearable to sit in for longer stretches.

Heat is also created differently in an infrared sauna. Unlike the steam-heat or dry-heat methods of traditional saunas, infrared versions use special wavelengths of light to heat your body’s tissues directly. In other words, instead of absorbing heat from the air around you, you’ll absorb it directly from light. Though there’s limited research on whether this makes red light “better” than other forms of heat (as many TikTokers claim), it’s developed a following based on anecdotal experience.

What is Detoxification (And Why Does It Matter)?

Detoxification is a controversial notion. Different experts have different definitions of it, and there’s not a lot of scientific literature on the concept. In general, though, you can think of detoxification (or detoxing) as the body’s process of removing undesirable or unnecessary substances. “Detoxification can be considered most broadly as processes that enhance the removal of waste products from the body. This is a natural function,” explains Dr. Katrina Stage, ND, RH, staff physician at Sonoran University in Tempe, AZ. “Our bodies make many substances, including many beneficial substances such as hormones, that still need to be removed. It’s like taking out the trash.”

Though the body’s detoxifying abilities are a real phenomenon, again, it’s an area that hasn’t been extensively studied. According to the National Center for Complementary and Integrative Health (NCCIH), only a handful of studies have been performed on detoxification programs in people. While some have had positive results, many have had poor study design and have lacked peer review by experts. The NCCIH reports, for example, that a 2015 review found no compelling research to support the use of detox diets for eliminating toxins from the body. And no studies have looked at the long-term effects of detoxification programs.

To be completely honest, most healthy bodies do just fine on their own clearing waste naturally through the liver, kidneys, intestines, lungs, lymphatic system, and skin. Your body's natural detox system works incredibly well on its own. However, sweat plays a large role in the body's detoxification process, so exposing the body to higher heat to induce sweating (i.e. in an infrared sauna) may support natural detox pathways.

Do Infrared Saunas Work For Detoxing?

The question remains, then, whether external means (like supplements, diets, or—yep—saunas) can actually enhance the detoxification process. Stage says the body does most of its own detoxing without help. “Generally speaking, most substances are broken down and end up being excreted through urine or feces, although we can also remove substances through the skin (via sweat), the lymphatic system, and even our breath.”

On the other hand, many health experts believe some people can benefit from additional support to keep their system cleansing efficiently—and sweating may help. One of the ways you can enhance your body’s detoxification processes is by flushing out the toxins,” says Dr. Casey Kelley, MD, founder and medical director of Case Integrative Health. “Using an infrared sauna is a form of this. Sweating is a great way to mobilize toxins in your body. Many toxins like arsenic, cadmium, lead, and mercury can all be excreted through sweat.”

Plus, since infrared saunas are less blisteringly hot than traditional saunas, you’ll likely feel more comfortable staying in them for longer. Taking a longer sweat could allow your body to release more unwelcome substances.

As for whether the crimson light of infrared saunas is any more detoxifying than traditional saunas, there’s not enough evidence to suggest the answer is yes. Infrared light therapy has been associated with improved cardiovascular health, reduced chronic pain, and better workout recovery—all of which are exciting possibilities. But be wary of claims (from TikTokers or anyone else) that infrared sauna is the sole answer to any health problems.

Are Infrared Saunas Safe?

A sweat session in an infrared sauna is safe for most people. According to the Mayo Clinic, no harmful effects have been reported from infrared sauna use. That said, certain groups of people should check with their healthcare provider before using any kind of high-heat treatment. This includes people with cardiovascular disease and pregnant or breastfeeding people, says Stage. “There are a few other uncommon conditions that may not benefit from sauna therapy, so if in doubt, ask your doctor. But the therapy will be safe and beneficial for most people,” she says.

And of course, while you’re getting nice and toasty in an infrared sauna, pay attention to your body’s cues. If you feel dizzy, lightheaded, or nauseous, Kelley says it’s time for a break.

How to Get the Most Out of Your Sauna Session

Ready to take the heat? To get the most out of the infrared sauna bathing experience, you’ll (obviously) need to stay in until you break a good sweat. Stage says this typically takes 20-40 minutes.

You can also upgrade the sauna experience by exercising beforehand. “Since we release toxins through exercise, cardio exercise before a sauna session will enhance the effects (and will probably speed the process of developing a good sweat),” she says. After the fact, consider cooling off with a cool shower or cold plunge. “This stimulates circulation, enhances immune response, and supports mood and energy.” Also, be sure to hydrate well.

Related: Should You Use a Sauna Before or After Your Workout?

Infrared saunas may not be the answer to every health issue under the sun (or under the bright red lights). Regardless of claims you may see on TikTok, your organs generally do the job of removing toxins without needing extra help. Still, sweating is one well-established way to speed up the excretion of waste products. And if a sauna session makes you feel refreshed and rejuvenated, go ahead and get sweaty!

Related: The 8 Best Infrared Sauna Blankets of 2023, Tested & Reviewed

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