Healthy skin is often seen as a reflection of overall well-being, influenced by everything from nutrition and hydration to stress and our environment. Sauna use has been part of traditional practices for centuries, and in recent years has gained popularity not just for relaxation but also for its potential skin benefits. As heat exposure triggers circulation, sweating, and a range of physiological responses, many people report a clearer, more radiant complexion after a session. More recently, infrared saunas have gained in popularity for their benefits to skin health too. But how much of this is a temporary glow, and how much translates into lasting skin health?

Why is skin health closely linked to whole-body health?

Skin health is closely connected to overall well-being, and your skin can often act as a visible reflection of what’s happening inside the body. Factors such as gut health, hormones, immune and liver function all play a role in how your skin looks and feels. For example, hormonal fluctuations can trigger breakouts, while digestive imbalances can also show up in the skin. When the body’s natural detoxification processes are under pressure, this can also be reflected in a dull or congested complexion.

 Nutrition is another key piece of the puzzle. Essential vitamins, minerals, and antioxidants help support the skin’s ability to repair, stay hydrated, and protect itself from environmental stressors. Therefore, taking a more holistic view by looking beyond the surface can help build a stronger foundation for healthier, more resilient skin.

How can regular sauna use support your health?

Deliberate heat exposure raises your core body temperature and leads to a range of hormonal and physiological changes that help regulate temperature and support the body’s recovery processes. As your body heats, heart rate and blood flow increase, improving circulation in a way that’s similar to light exercise, which is supportive to the cardiovascular system. At a cellular level, heat exposure may stimulate protective proteins that help the body cope with stress and maintain healthy function over time. Interestingly, heat exposure can encourage the release of endorphins (feel-good chemicals), which can help boost mood, promote relaxation, and even ease aches and pains.

What about infrared saunas?

Although clinical research on infrared saunas is still emerging, existing studies suggest they may offer a range of potential health benefits, particularly for cardiovascular health, recovery, and wellbeing. Unlike traditional saunas, infrared saunas use infrared light to heat the body directly at lower temperatures, which many people find more comfortable and easier to tolerate.

Research has shown that infrared sauna therapy may help support healthy blood pressure regulation, improve circulation, and enhance vascular endothelial function, the function of the delicate lining of blood vessels that plays an important role in cardiovascular health. Some studies have also reported cardioprotective effects. In addition, infrared sauna therapy has been investigated for its potential role in supporting chronic pain conditions, muscle recovery, fatigue, and stress resilience. Preliminary research in people with chronic fatigue syndrome and chronic musculoskeletal pain has demonstrated improvements in fatigue, pain levels, relaxation, and overall well-being following regular infrared sauna use. These effects are thought to be linked to increased circulation, activation of heat shock proteins, relaxation of muscles, and reductions in oxidative stress and inflammation. (Beever, 2009).

While more large-scale human studies are still needed, current evidence suggests infrared sauna therapy may be a supportive wellness tool for cardiovascular, metabolic, and recovery health when used appropriately.

Saunas: What does the research say?

In recent years, sauna use has gained attention for its potential to support long-term health, with research linking it to benefits for heart health, brain function, and overall longevity. While it’s not a replacement for exercise or other healthy habits, regular sauna use may offer several supportive effects:

• Creates a mild exercise-like response by increasing heart rate and circulation
• Helps the body adapt to stress through a process called hormesis, supporting resilience over time Is linked to better heart and brain health, including a reduced risk of cardiovascular and neurodegenerative conditions
• May help maintain muscle health, particularly as we age, by supporting exercise recovery
• Supports well-being and relaxation

A long-term Finnish study following over 2,300 men found that regular sauna use was associated with a lower risk of several age-related conditions, including cardiovascular disease, neurodegenerative disorders such as dementia, and metabolic issues. (Patrick et al., 2021) While this type of research shows an association rather than direct cause and effect, it highlights the potential wider health benefits of consistent sauna use.

Sauna and infrared sauna benefits for skin health and collagen

One study found that regular traditional sauna users had better-hydrated skin, a stronger skin barrier, and recovered more efficiently after heat exposure. Improvements were also seen in skin pH balance and blood flow. Interestingly, participants who used saunas regularly showed slightly lower sebum (oil) levels on the forehead, which may support a more balanced complexion. (Kowatzki, 2008)

In terms of infrared sauna, the research is lacking and often misunderstood. One small-scale study reported improvements in perceived skin texture following far-infrared treatment, alongside increases in collagen and elastin production within fibroblasts. (Lee, 2006) However, most of the research on skin health focuses on photobiomodulation, such as targeted red light therapy (think LED face masks), a process in which specific wavelengths of red and near-infrared light help stimulate the skin at a cellular level. This may boost cellular energy production, activate collagen-producing fibroblasts, and support collagen and elastin formation, helping to improve skin firmness, texture, and overall skin appearance. (Wunsch, 2014) Therefore, many of the studies showing collagen and anti-ageing benefits used targeted LED or laser light devices rather than whole-body infrared saunas. While both involve infrared wavelengths, they are distinct interventions with different primary mechanisms.

In general, red and near-infrared light therapy has the strongest evidence for collagen production and skin rejuvenation. In contrast, far-infrared saunas are more associated with improved circulation, sweating, relaxation, and the temporary “post-sauna glow.” The two approaches may therefore offer complementary benefits for skin health.

Can saunas help you detox?

Sweating is often linked to “detoxing,” and while sauna use can play a supportive role, it is not the body’s primary route for toxin removal. Small amounts of substances like heavy metals can be excreted through sweat, and regular sauna sessions may promote circulation, relaxation, and overall physiological balance. However, the liver, kidneys, and digestive tract remain the key systems responsible for processing and eliminating the vast majority of toxins.

Can saunas support cellular renewal?

Sauna use also doesn’t directly create new cells, but it can indirectly support cellular health and maintenance processes. Heat exposure triggers a range of adaptive responses in the body, including improved circulation and a mild, beneficial form of stress known as hormesis. Together, these responses help the body repair, protect, and maintain cells more effectively over time. One key mechanism behind this is the production of heat shock proteins. These are protective molecules released in response to stress, including heat, that help stabilise and repair damaged proteins within cells. By supporting cellular repair processes and improving resilience to stress, heat shock proteins play an important role in maintaining overall cell function and long-term health.

Supporting skin health beyond sauna use

Healthy skin starts from within, and diet plays a key role. Focusing on an anti-inflammatory, whole-food way of eating, rich in antioxidants and omega-3 fats, can help support skin health. Keeping blood sugar balanced by limiting high-glycaemic foods may also reduce breakouts. Alongside this, getting enough protein and healthy fats supports skin repair, while fibre helps maintain gut health, which is closely linked to the appearance and resilience of the skin.

Safety and considerations

When considering sauna safety, it’s important to take an individualised approach. Those who are pregnant, have cardiovascular conditions, low blood pressure, or are taking certain medications should consult a GP before use. Avoid overheating by keeping sessions comfortable, short, staying hydrated, and listening to your body.

Conclusion

Sauna therapy can offer a range of health benefits, but it works best when built on the foundations of regular exercise and a nutrient-rich diet, alongside proper hydration, balanced hormones, and stress management. When these lifestyle factors are in place, sauna use may further support circulation, relaxation, and overall physiological balance, and may indirectly help to promote healthier-looking skin over time.

References

Beever, R. (2009). Far-infrared saunas for treatment of cardiovascular risk factors: Summary of published evidence. Canadian Family Physician, 55(7), 691–696.

Hussain, J., & Cohen, M. (2018). Clinical effects of regular dry sauna bathing: A systematic review. Evidence-Based Complementary and Alternative Medicine, 2018, 1857413.

Kowatzki, D., et al. (2008). Effect of regular sauna on epidermal barrier function and stratum corneum water-holding capacity in vivo in humans: A controlled study. Dermatology, 217(2), 173–180. 

Laukkanen, T., et al. (2017). Sauna bathing is inversely associated with dementia and Alzheimer's disease in middle-aged Finnish men. Age and Ageing, 46(2), 245–249.

Lee, J. H., Roh, M. R., & Lee, K. H. (2006). Effects of infrared radiation on skin photo-aging and pigmentation. Yonsei medical journal, 47(4), 485–490.

Oosterveld, F. G., at al (2009). Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis: A pilot study showing good tolerance, short-term improvement of pain and stiffness, and a trend towards long-term beneficial effects. Clinical Rheumatology, 28(1), 29–34.

Patrick, R. P., & Johnson, T. L. (2021). Sauna use as a lifestyle practice to extend healthspan. Experimental Gerontology, 154, 111509.

Wunsch, A., & Matuschka, K. (2014). A controlled trial to determine the efficacy of red and near-infrared light treatment in patient satisfaction, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase. Photomedicine and laser surgery, 32(2), 93–100.