Infrared sauna use can potentially benefit a wide range of people, including those seeking stress or pain relief, muscle recovery, skin health improvements, or general relaxation.

That said, this type of sauna can be especially beneficial for people with chronic pain conditions and chronic inflammation, athletes looking to enhance recovery, people aiming to improve cardiovascular health, and those interested in detoxification practices.

Here's more about infrared sauna benefits and who can gain the most from regular sauna sessions:

Athletes and Fitness Enthusiasts

Infrared saunas aid in muscle recovery by increasing blood flow and oxygen delivery to tissues. They also help reduce muscle soreness post-exercise, promoting faster recovery times and helping to support physical or athletic performance.

In addition, studies have shown that regular sauna bathing preserves muscle mass and may help in preventing sarcopenic obesity—a state of low muscle mass and higher body fat associated with chronic disease.

Longevity and Anti-Aging

Regular sauna bathing increases cardiovascular health and the health of the blood vessels. In addition to positive outcomes being dependent on frequency, longer duration of use is also associated with more favorable outcomes. In one study it was found that men had 7% lower risk of sudden cardiac death when sauna sessions were 11 minutes or less. Comparatively, those who maintained sessions of 19 minutes or more saw a 52% lower risk of sudden cardiac death.

When it comes to the science on cardiovascular health and longevity, the studies are primarily done on men. Despite the gap in data, studies consistently show that regular sauna use is associated with lower inflammation, decreased risk of neurodegenerative diseases (e.g. Alzheimer's), and increased growth hormone.

Additionally, new research using a mouse model is showing promising results for postmenopausal women in supporting insulin regulation and reducing midsection adiposity, commonly described as belly fat.

Those Seeking Support for Weight Management

Regular sessions in an infrared sauna can potentially support weight loss efforts, particularly when combined with a healthy diet and exercise, through increased calorie burning. The heat stimulates metabolic processes and promotes sweating, which expels water weight and toxins.

While saunas are not a magic bullet for weight loss, combined with an overall healthy lifestyle, they can contribute to a holistic weight management strategy.

Those Interested in Skin Health

The deep-penetrating heat of infrared saunas can help promote collagen production, potentially improving skin tone, texture, and elasticity. Enhanced blood flow also helps deliver vital nutrients to the skin's surface, resulting in a more rejuvenated appearance and reduced dryness and signs of aging, such as wrinkles and fine lines.

People in Need of Stress Reduction and Relaxation

The soothing warmth of an infrared sauna induces relaxation by reducing levels of cortisol, the primary “stress hormone.” Regular sauna use can help alleviate tension, promote better sleep patterns, and enhance overall mental well-being by fostering a sense of calm and tranquility.

Sauna bathing has also been shown to improve parasympathetic nervous system activity (rest and digest) and balance it with the sympathetic nervous system (fight, flight, or freeze) response. This produces a more favorable heart rate variability (HRV). A higher HRV indicates greater autonomic nervous system health, which is involved in maintaining a healthy blood pressure, among other important health markers.

Those With Chronic Pain and Tension

Infrared saunas provide natural pain relief for many people suffering from chronic conditions such as fibromyalgia, arthritis, or muscle spasms. The heat penetrates deeply into joints and muscles, easing stiffness, boosting circulation, and promoting relaxation, which can alleviate pain and improve mobility.

Saunas work best for pain relief when combined with other strategies, such as stretching, exercise, and possibly physical therapy or massages.

Menopausal Symptom Relief

Menopausal women can benefit significantly from infrared saunas due to their ability to regulate body temperature and support hormone balance.

Regular sauna sessions may help alleviate menopause symptoms like hot flashes, improve sleep quality, and reduce symptoms of hormonal imbalance during this transitional phase of life. IR sauna use is also supportive of cognitive function and heart health, including healthy blood pressure, which is particularly beneficial for aging adults.

More studies are needed, but emerging research suggests that regular sauna use may improve insulin and blood sugar in women and age related obesity.