Can Saunas Boost Human Growth Hormone Levels? 2025 Study

Every so often, science wanders into places long reserved for rituals and recovery, and this time, it is the sauna. What was once a quiet space to sweat out stress is now drawing serious attention, as the sauna growth hormone study reveals how the exposure can trigger the body to release more of its prized anabolic compound – Human Growth Hormone. 

In a world obsessed with shortcuts to strength and longevity, the idea that sitting in a hot wooden room could unlock measurable physiological shifts is… unexpected. But the data is making noise, and it is time we listened. Here’s what the research actually found, and why your next sweat session might be doing far more than clearing your pores.

Top 6 Sauna Growth Hormone Study Findings (Editor’s Picks)

We’ve gathered the 6 most compelling sauna growth hormone statistics you’ll definitely want to see.

What The Sauna Growth Hormone Study Reveals About HGH Levels?

Scientific studies demonstrate that sauna use can dramatically boost human growth hormone levels, with increases ranging from 5-fold to 16-fold above baseline depending on the protocol used. The thermal stress activates the hypothalamic-pituitary axis, triggering substantial HGH release that peaks about 30 minutes after the session ends.

Here are some key statistics regarding sauna-induced growth hormone enhancement:

HGH levels can rise by 142% during a single sauna session (ResearchGate)

Just one session in a sauna can more than double your human growth hormone levels. HGH plays a role in muscle repair, metabolism, and fat loss, which may explain why sauna use is popular among athletes.

It takes 30 minutes after a sauna for HGH to peak

Sauna use sets off a hormone chain reaction, with HGH reaching its maximum level half an hour after the session ends. That’s the key point for recovery or adaptation effects.

High-intensity sauna use can cause a 5-fold spike in HGH levels (Huberman Lab)

When sauna sessions are repeated multiple times in a day or extended past 30 minutes, HGH levels can rise by as much as 500%. This sharp increase may help support fat loss, recovery, and lean muscle maintenance.

HGH levels can surge 16-fold on day one of an intensive sauna routine (Huberman Lab)

Studies found that doing two 30-minute sauna sessions at 80–100°C, twice per day, led to a 1,600% increase in human growth hormone within 24 hours. This dramatic rise was most noticeable on the first day of the regimen.

Sauna Growth Hormone Study Insights On HGH & Anti-Aging By Age Group 

Growth hormone drops by about 14% each decade after the age of 30 (PMC)

After age 30, the body produces less HGH—roughly 14% less every 10 years. This steady decline affects muscle mass, recovery, and metabolism, which makes natural methods like sauna use more relevant with age.

HGH levels rose only in younger men after sauna use 

A 150% HGH increase was seen in men aged 31–46 after sauna exposure, but no such rise occurred in men aged 49–66. This points to a reduced hormonal reaction to heat as we age.

HGH response starts to drop after 3 days of daily sauna use

Studies show that by day 3 of daily sauna sessions, the body begins to adapt, and HGH spikes become smaller. By day 7, the effect is significantly reduced.

Best Sauna Protocols To Maximize Growth Hormone

A 2–3 hour fast before sauna enhances HGH release (Huberman Lab)

Skipping food for a few hours before a sauna session helps trigger a stronger HGH response. The fast keeps insulin low, which allows the sauna's heat stress to produce a bigger hormonal spike.

Lower blood sugar helps boost HGH during sauna sessions

When blood glucose is lower, the body is more likely to release growth hormone in response to heat. Entering the sauna in a fasted or low-insulin state can improve hormonal results.

Plasma HGH levels rose to 45 ng/mL after heat and exercise combined

When people were exposed to both heat and exercise, their average human growth hormone (HGH) levels jumped to 45 ng/mL, with some variation. This is significantly higher than levels from exercise or heat alone, suggesting a strong combined effect.

Additional Findings Of The Sauna Growth Hormone Study

Prolactin levels rose 2.3x in men after infrared sauna sessions (High Tech Health International)

A study found that men who used an infrared sauna experienced a 2.3-fold increase in prolactin, a hormone linked to mood, recovery, and metabolism. The increase was measured shortly after a single session, showing how even short exposure can shift hormone levels.

Heat stress increases norepinephrine levels in the body

Studies show that heat stress triggers a significant rise in norepinephrine, a key hormone involved in the “fight or flight” response. This may explain the mental sharpness and mood lift people often feel after sauna use.

HSP72 levels rose 48.7% after a 30-minute sauna session (NLM)

Heat shock protein 72 (HSP72), known for protecting cells from stress, increased by nearly 50% after just one sauna session. These proteins support cellular repair, inflammation control, and recovery.

Sauna use boosts BDNF, a key brain-growth protein

Brain-Derived Neurotrophic Factor (BDNF) increases after sauna sessions, helping support learning, memory, and mental sharpness. BDNF also plays a role in mood regulation and long-term brain health.

Regular sauna use is linked to lower anxiety and depression (NLM)

People who use saunas regularly report fewer symptoms of anxiety and depression. The combination of heat exposure, relaxation, and hormonal changes likely contributes to this mood lift.

Regular sauna use improves insulin sensitivity (ScienceDirect)

Consistently using a sauna has been shown to enhance how the body responds to insulin. This means the body can manage blood sugar more effectively, which supports overall metabolic health.

Conclusion

The research doesn't whisper. It shouts. But perhaps what's most striking isn't the dramatic HGH increases or the metabolic benefits. It's the realization that our ancestors might have stumbled onto something extraordinary without even trying to solve the aging puzzle. The sauna growth hormone study has spoken. The question now is whether you are listening.

Transform ancient wisdom into modern results with Nordvik's precision saunas. Our outdoor, barrel, and cube models deliver the exact thermal specifications that turn traditional heat therapy into cutting-edge hormonal optimization, merging timeless practice with contemporary science.

FAQs

How long should I stay in a sauna to boost growth hormone?

For optimal HGH benefits, aim for 15-20 minute sessions at 80-100°C. Beginners should start with shorter 10-15 minute sessions and gradually increase duration as heat tolerance improves.

Which type of sauna is best for increasing growth hormone?

Both traditional dry saunas and infrared saunas can boost HGH levels. Traditional saunas may provide slightly higher increases due to their higher operating temperatures, but infrared saunas offer deeper tissue penetration.

Can women get the same HGH benefits from saunas as men?

Yes, women can experience similar HGH increases from sauna use, though hormonal responses may vary based on menstrual cycle phases and individual physiology.

Are there any side effects from using saunas to boost growth hormone?

Side effects are rare but may include dehydration, dizziness, or heat exhaustion if sessions are too long or frequent. Always listen to your body and exit if you feel unwell.