Sauna and Best Supplements

Spring is officially here which means many of us are doing some springtime cleaning. Besides feeling the urge to deep clean our homes and other sacred spaces, some of us may focus on detoxing our bodies. An excellent way to detox this spring is by getting in a sauna. If sauna therapy is already established as a part of your health routine, we have an add-on that can help enhance your sauna benefits – supplements!

There are many reasons why people add supplements to their daily routine. Some of the most common reasons include nutrient deficiencies, health conditions, performance enhancements and for preventative measures. One can take a supplement via a pill, powder, liquid, gummies or chewables. Supplements can also be applied topically – via a cream or patch, or with an IV drip.

A question we often get asked here at Heal with Heat is, “Which supplements would you suggest pairing with a sauna routine?” Although supplements are not essential to reap the benefits of sauna they may maximize some benefits. Before we share a list of suggested supplements, it’s important to note that not all supplements on the following list are necessary or appropriate for everyone. We always advise people to consult with their healthcare provider before adding supplements to their routine.

Now, onto our list of 7 supplements that may complement your health and sauna routine this Spring.

1. Electrolytes

Electrolytes are minerals in the body that carry an electrical charge and play a crucial role in a variety of bodily functions. They include sodium, potassium, chloride, calcium, magnesium, and phosphate. These minerals help regulate fluid balance, muscle and nerve function, and blood pH levels. Electrolytes are important minerals that can be lost through sweating during a sauna session. To replenish electrolytes and maintain hydration during and after your sauna routine, you can add an electrolyte powder to your fluids or drink coconut water which provides a natural source of electrolytes.

2. Activated Charcoal

Activated charcoal is a fine black powder made from carbon-rich materials and is commonly used as a natural treatment to adsorb and remove toxins, chemicals, and other impurities from the body. It works by binding to toxins in the stomach and digestive tract, preventing them from being absorbed into the bloodstream. This makes activated charcoal a popular remedy for reducing symptoms of gas, bloating, and other digestive issues. Author and elite health coach, Ben Greenfield, suggests taking “activated charcoal with a glass of water right before sauna to bind and excrete toxins that wind up in the gut.”

3. Niacin

Niacin, also known as vitamin B3, is a water-soluble vitamin that plays a crucial role in many bodily functions. It is essential for converting food into energy, maintaining healthy skin and nervous system function, and lowering cholesterol levels. Niacin can be used in combination with sauna therapy as part of a detoxification protocol. It helps promote lipolysis (breakdown of fats) and release of toxins stored with that fat. For those new to Niacin, a very small dose of rapid-release (as opposed to sustained-release) Niacin should be taken the first few times to determine which is the best dose for you. Please consult with your natural health care provider for recommended Niacin levels. It’s best to take Niacin 20-30 minutes before going into the sauna. It will cause temporary redness and flushing of the skin which some people may find uncomfortable.

4. Liposomal Glutathione

Liposomal glutathione is a dietary supplement that contains the antioxidant glutathione encapsulated within liposomes. Liposomes are small lipid spheres that can surround and protect the glutathione molecule as it travels through the digestive system and into the bloodstream. Glutathione is a very sensitive compound which is easily destroyed by digestion, so most glutathione supplements in pill form aren’t going to be very effective. The liposomal form can absorb into the body much more easily. Glutathione is well-known for its ability to support healthy liver function, helping to break down toxins and remove them from the body. It’s also involved in the production and activation of immune cells, helping to protect the body against harmful pathogens and toxins. And perhaps most interestingly, it helps to regulate gene expression, which can change how the body responds to toxins and other harmful substances.

5. Sea Salt

Sea salt is a type of salt that is obtained by evaporating seawater. It contains a variety of minerals and trace elements that are important for overall health, such as sodium, magnesium, potassium, calcium, and iodine. Sweating in a sauna helps the body detoxify by eliminating toxins through the skin. Sea salt can help to support this process by providing minerals that support liver function and other detoxification pathways in the body. After sweating in a sauna, adding a small amount of sea salt to your water or food can help to replace some of the minerals lost through sweat, while promoting hydration and enhancing detoxification.

6. Chlorella

Chlorella is a type of single-celled, freshwater green algae that is widely considered a superfood due to its high nutritional content. It’s rich in protein, vitamins, minerals, antioxidants, and other beneficial compounds. Chlorella is the highest natural source of chlorophyll, which helps to remove toxins from the body and also helps to promote repair and regeneration within the body. Chlorella is also well known for its ability to bind heavy metals such as mercury and lead so they can be pulled out of the body.

7. Methylene Blue

Methylene blue (MB) has been used as a medication for over a century and is still used today to treat certain conditions. In recent years, methylene blue has gained attention as a potential treatment for a range of other conditions including Alzheimer’s disease, Parkinson’s disease, and sepsis. Although there’s no evidence supporting the use of MB with sauna, there are studies to suggest it pairs well with another Clearlight accessory – Red Light Therapy. Some studies suggest that partnering Methylene Blue with Red Light Therapy may increase mitochondrial respiration and safeguard against neurodegeneration.

As always if you have any questions about Clearlight Saunas or Red Light Therapy – we are here for you! If reading this article has prompted you to consider adding supplements to your health routine, please consult with your naturopath or medical doctor. This article is not meant to provide medical advice.

The Heal with Heat Team can reached at 800-317-5070 or