Infrared saunas and skin health: What the research actually says
Infrared saunas are everywhere, but do they actually benefit your skin? We review the scientific evidence on circulation, collagen, and potential risks.
Published: April 2, 2026
Infrared saunas have exploded in popularity over the past decade, with claims ranging from detoxification to anti-aging to clearer skin. A 2024 analysis found that search interest in infrared saunas increased more than fivefold between 2004 and 2023, with widespread claims about skin benefits appearing across wellness sites and spas. But when you look at the actual research, the picture is more nuanced than the marketing suggests. This post breaks down what we know—and what we don't—about infrared saunas and skin health based on peer-reviewed studies.
Table of Contents
- What are infrared saunas and how do they work?
- The research on circulation and blood flow
- What about collagen and aging?
- Potential risks for skin
- What the research actually shows works
- The bottom line on infrared saunas and skin
- Frequently asked questions
Key Takeaways
| Claim | Evidence Level | What Research Shows |
|---|---|---|
| Improved circulation | Moderate | Studies show increased blood flow during and after sauna use, similar to moderate exercise |
| Collagen production | Weak | No direct studies on infrared saunas and collagen; heat may stimulate production but also accelerates breakdown |
| Detoxification through skin | Weak | Sweat contains trace toxins, but kidneys and liver do the heavy lifting for detox |
| Skin clarity/acne improvement | Insufficient | No rigorous clinical trials; individual reports vary widely |
What are infrared saunas and how do they work?
Traditional saunas heat the air around you to temperatures between 150-195°F (65-90°C), which then heats your body through convection. Infrared saunas work differently. They use infrared light—electromagnetic radiation with wavelengths longer than visible light—to heat your body directly without significantly warming the surrounding air.
There are three types of infrared radiation used in saunas, categorized by wavelength:
- Near-infrared (0.7-1.4 μm)
- Mid-infrared (1.4-3.0 μm)
- Far-infrared (3.0-100 μm)
Most commercial infrared saunas use far-infrared radiation, which penetrates the skin more deeply than warmed air—approximately 2-3 cm into subcutaneous tissue according to research published in Experimental Biology and Medicine. This allows infrared saunas to operate at lower temperatures (typically 120-150°F or 49-65°C) while still producing vigorous sweating.
The lower temperature makes infrared saunas more tolerable for longer sessions, which is part of their appeal. But does this translate to actual skin benefits?
The research on circulation and blood flow
The most consistent finding in infrared sauna research relates to cardiovascular effects, particularly increased blood flow. A 2009 review in Canadian Family Physician examined nine clinical studies and found that far-infrared sauna therapy improved vascular endothelial function—the ability of blood vessels to dilate and contract properly.
How this works: Heat exposure triggers vasodilation (widening of blood vessels), which increases blood flow to the skin and other tissues. This process is mediated by nitric oxide, a molecule that relaxes blood vessel walls. Studies in patients with cardiovascular disease showed that repeated sauna sessions increased the expression of endothelial nitric oxide synthase (eNOS), the enzyme responsible for producing nitric oxide.
For skin specifically, increased blood flow means more oxygen and nutrients delivered to skin cells, and potentially faster removal of metabolic waste. A 2016 systematic review noted that far-infrared therapy increased skin microcirculation in animal studies, with surface temperature rising to 38-39°C after 30-60 minutes of exposure.
But here's the catch: these cardiovascular benefits have been studied primarily in people with existing health conditions—congestive heart failure, hypertension, chronic kidney disease. A 2022 randomized controlled trial comparing infrared sauna to moderate exercise in healthy women found that while core temperature increased significantly during sauna use, there were no significant differences in blood pressure, arterial stiffness, or heart rate variability between sauna and control conditions.
The researchers concluded that infrared sauna effects are driven more by thermoregulatory responses than by exercise-like cardiovascular activation. In other words, your body heats up and responds to that heat, but it's not the same as the cardiovascular workout you get from exercise.
What about collagen and aging?
This is where the evidence gets thin. Many infrared sauna proponents claim that heat stimulates collagen production, leading to firmer, younger-looking skin. The logic goes: heat stress activates heat shock proteins, which help repair damaged proteins and may stimulate fibroblasts (the cells that produce collagen).
There's a kernel of truth here. Heat shock proteins do play a role in cellular repair and stress response. And some research on other heat-based therapies (like radiofrequency treatments) has shown collagen remodeling effects. But there are no published studies specifically examining infrared sauna use and collagen production in human skin.
What we do know is that heat can damage skin when exposure is chronic. Repeated heat exposure accelerates collagen breakdown and contributes to premature aging—this is one reason why sun damage ages skin beyond just UV radiation. Infrared radiation from the sun penetrates deeply into the dermis (the layer where collagen is produced), and infrared saunas use similar wavelengths. Whether the intermittent heat from sauna sessions causes the same type of damage as chronic environmental heat exposure is unknown because no long-term studies exist.
A 2024 analysis in the Journal of the American Academy of Dermatology raised concerns about the lack of research on potential dermatologic risks of infrared saunas, noting that "there exists substantial digital claims about alleged skin health benefits in the absence of rigorous evidence." The authors called for studies specifically examining dermatologic risks given the increasing popularity of these devices.
The takeaway: Claims about collagen stimulation are speculative at best. We don't have data showing that infrared sauna use increases collagen production, and we have reason to be cautious about repeated heat exposure to skin.
Potential risks for skin
While infrared saunas are generally considered safe for short-term use, there are some skin-related concerns worth noting:
Dehydration and dryness: Vigorous sweating depletes skin moisture. If you're not adequately hydrating before, during, and after sauna sessions, your skin barrier can become compromised, leading to dryness, flaking, and increased sensitivity. This is especially relevant for people with conditions like eczema or rosacea, where barrier function is already impaired.
Heat-induced inflammation: For people with rosacea or other heat-sensitive skin conditions, infrared sauna use can trigger flares. The vasodilation that increases blood flow also causes visible redness and flushing, which can persist after the session ends.
Unknown long-term effects: We simply don't have long-term studies on regular infrared sauna use and skin aging. Given that chronic heat exposure from other sources (sun, occupational heat) is known to damage skin, assuming that repeated infrared exposure is harmless requires a leap of faith that the current evidence doesn't support.
Interaction with skincare products: If you're using active ingredients like retinoids, AHAs, or BHAs, adding heat exposure could increase irritation. There's no research on this specific interaction, but dermatologists generally recommend caution with heat when using potentially irritating products.
What the research actually shows works
While the skin-specific evidence for infrared saunas is limited, there is solid research supporting other health benefits:
Cardiovascular health: Multiple studies have shown that regular sauna use (both traditional and infrared) improves markers of cardiovascular health in people with existing conditions. The 2009 Canadian Family Physician review found moderate evidence supporting infrared sauna therapy for normalizing blood pressure and treating congestive heart failure.
Chronic pain: A randomized controlled trial found that patients with chronic pain who received infrared sauna therapy alongside standard treatment were more likely to return to work after two years (77% vs 50%) and showed improvements in sleep quality compared to those who received standard treatment alone.
Muscle recovery: Some evidence suggests that infrared sauna use after exercise may help with muscle recovery, though the mechanisms aren't entirely clear and more research is needed.
Stress reduction: The relaxation aspect of sauna use shouldn't be dismissed. Stress reduction has downstream effects on skin health, particularly for conditions like acne and eczema that can be exacerbated by stress.
The bottom line on infrared saunas and skin
If you're considering infrared sauna use specifically for skin benefits, the honest answer is that we don't have enough evidence to make strong claims either way. The research shows:
- Infrared saunas do increase blood flow and core temperature, which could theoretically benefit skin through improved circulation
- There's no direct evidence that infrared saunas improve collagen production, reduce wrinkles, clear acne, or provide other specific skin benefits
- Potential risks include dehydration, irritation for sensitive skin types, and unknown long-term effects of repeated heat exposure
- The cardiovascular and pain-relief benefits are better supported by research, though most studies have been done in people with existing health conditions
If you enjoy using an infrared sauna and find it relaxing, there's no strong reason to stop—just don't expect it to replace your skincare routine or deliver dramatic anti-aging results. And if you have sensitive skin, rosacea, or other heat-sensitive conditions, approach with caution and pay attention to how your skin responds.
For proven skin benefits, you're better off focusing on the basics: daily sunscreen, a gentle cleanser, a good moisturizer, and evidence-based actives like retinoids or vitamin C if you're targeting specific concerns.
Frequently asked questions
How often should I use an infrared sauna for skin benefits?
There's no established protocol for skin-specific benefits because the research doesn't support specific skin claims. Studies on cardiovascular benefits typically used 15-30 minute sessions, 3-7 times per week. If you're using an infrared sauna, start conservatively (once or twice a week) and pay attention to how your skin responds.
Can infrared sauna help with acne?
There are no clinical trials examining infrared sauna use for acne. While increased circulation and sweating might theoretically help, sweating can also irritate acne-prone skin and clog pores if not cleansed properly afterward. If you have acne, focus on proven treatments like benzoyl peroxide, salicylic acid, or retinoids.
Will infrared sauna help with eczema or psoriasis?
There's insufficient evidence to recommend infrared sauna for these conditions. Heat and sweating can trigger flares in some people with eczema, while others may find temporary relief. If you have a chronic skin condition, consult your dermatologist before trying infrared sauna therapy.
Is infrared sauna safe during pregnancy?
Pregnant women should avoid activities that significantly raise core body temperature, including saunas. Elevated core temperature, especially in the first trimester, has been associated with increased risk of neural tube defects. Consult your doctor before using any type of sauna during pregnancy.
Do I need to shower after using an infrared sauna?
Yes. Showering after a sauna session removes sweat, bacteria, and any impurities that have come to the skin's surface. This is especially important if you're acne-prone, as leaving sweat on the skin can clog pores. Use lukewarm water and a gentle cleanser, then moisturize while your skin is still slightly damp.
Can infrared sauna replace exercise for skin health?
No. While infrared saunas do raise core temperature and heart rate, a 2022 study found they don't produce the same cardiovascular or cardiorespiratory effects as moderate exercise. Exercise has well-documented benefits for skin health through improved circulation, stress reduction, and hormonal regulation that go beyond what passive heat exposure provides.