Can Infrared Saunas Truly Aid in Detoxification?

The term "detox" often raises eyebrows with its association with obscure cleanses, drinks, diets, and creams, which sometimes can have harmful effects on health. The latest trend on TikTok, infrared saunas, claim to detoxify the body through sweat, which may cause apprehension regarding its legitimacy as a wellness strategy. Even so, numerous individuals vouch for sweating as a method to boost vitality and achieve radiant skin. Given the dubious claims, should one disregard these videos of people under red lights, or is there any tangible physical and mental relief through infrared heat? This is what science and health experts have to say.

If you are unfamiliar with the TikTok videos or infrared saunas, you might be curious about their advantages over traditional saunas. There are indeed a few noticeable differences. For one, infrared saunas operate at lower temperatures than conventional saunas. While a typical sauna at a gym or wellness center heats up to approximately 200 degrees Fahrenheit, an infrared version usually stays "cooler" at around 140 degrees. Many find this lower temperature tolerable for extended periods.

The heating method differs in infrared saunas as well. They use specific wavelengths of light to heat body tissues directly, unlike traditional saunas that depend on steam-heat or dry-heat. Consequently, instead of absorbing heat from surrounding air, you imbibe it directly from light. While there is sparse research on the superiority of red light over other heat forms (as some TikTokers assert), it has gained popularity based on anecdotal evidence.

Detoxification is a much-debated concept, with varied definitions provided by different experts, and limited scientific research to back it. Broadly, detoxing refers to the bodily process that cleanses unwanted or unnecessary substances. According to Dr. Katrina Stage, a staff physician at Sonoran University, detoxification is similar to taking out biological trash.

As real as the body's detoxification capabilities are, this area remains under-researched. Few studies specifically address detoxification programs, and their design and peer review often lack quality, as reported by the National Center for Complementary and Integrative Health (NCCIH). Despite some positive results, no substantial research supports detox diets for toxin expulsion. Furthermore, the long-term effects of these programs have not been evaluated.

It is debatable whether external methods like supplements, diets, or infrared saunas can actually enhance the body's natural detoxification process. According to Dr. Stage, the body naturally detoxifies itself without external assistance. On the flip side, several health experts argue that some individuals may benefit from supplementary support to maintain efficient cleansing—and that's where sweating may be beneficial. Dr. Casey Kelley, founder and medical director of Case Integrative Health, explains how certain toxins can be expelled via sweat through infrared sauna usage.

The comparatively lower temperature of infrared saunas might increase comfort during longer sessions, possibly allowing the body to flush out more undesirable substances. However, it remains uncertain whether the red light in infrared saunas offers any additional detoxification benefits over traditional saunas. Infrared light therapy has been linked to improved cardiovascular health, chronic pain reduction, and better post-workout recovery, which are undoubtedly enticing prospects. Nonetheless, claims of infrared saunas as exclusive solutions to health issues should be considered with a grain of salt.

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.

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!