Does Dry Brushing Actually Work? Dermatologists Say Some Claims Hold Up and Some Do Not

Wellness creators on TikTok keep dragging stiff bristled brushes across their skin, promising that the ritual will exfoliate flaky patches, smooth cellulite and even drain the lymphatic system. For readers who have watched enough wellness trends come and go, the more useful question is what the evidence actually supports. On the lymph claim, dermatologists and a university professor who spoke with major outlets agree that published clinical research is thin, even as the videos pile up millions of views.

How dry brushing actually works

Dry brushing is a daily body massage performed with a dry, stiff bristled brush. Devotees say it exfoliates, boosts circulation and supports digestion, detoxification and the look of cellulite.

The practice is far older than social media. Aubree Hendershot, a certified manual lymphatic drainage specialist in Kansas City, Missouri, told USA TODAY that variations appear in Ayurvedic tradition in India, in Ancient Greek and Roman cultures and in Chinese culture, all using rough fibers to smooth and stimulate the skin.

What dry brushing can and cannot do

“Some are true, but definitely not all,” dermatologist Shilpi Khetarpal told Cleveland Clinic about the long list of claims attached to the practice.

The exfoliation part holds up. “Dry brushing unclogs pores in the exfoliation process. It also helps detoxify your skin by increasing blood circulation and promoting lymph flow/drainage,” Khetarpal told Cleveland Clinic. Clearing those pores can also make it easier for the body to sweat and release toxins, she said.

There is a nervous system payoff as well. The brisk, rhythmic motion can leave you feeling invigorated, similar to the lift you get after a massage.

What experts say about the lymph claims

The viral promise that a brush can “drain your lymph” is where the evidence gets murkier. Tina Spranz, a Hamburg based massage therapist at Aesthetics Care, told Vogue she gets the best results using her hands, though at home brushing can still contribute.

“The use of dry brushes can have a positive effect on the lymphatic system, provided there are no secondary illnesses,” Spranz told Vogue. “First and foremost, brushing creates increased blood circulation, which can also stimulate the lymphatic system. Dry brushing can be a good complement to manual or Brazilian lymphatic drainage.”

Sophie Bolvary, a licensed massage therapist at Sanara, explained to Vogue why technique may matter at all. “The lymphatic system does not have a ‘pump’ of its own, meaning it only gets working when we start moving our body or when it is stimulated manually by dry brushing or light massage.” Bolvary added that the practice may also give the immune system a boost.

Why the ritual feels so good

Even setting the lymph claims aside, there is a reason the habit sticks. “The brisk rhythmic motion creates a sensory reset that I find both grounding and energizing. Helping to sharpen mental alertness and brighten my mood,” Bolvary told Vogue.

Her pro tip is to sprinkle an essential oil blend on the brush to wake up the senses further. Brush choice matters too. Boar hair bristles are ideal for daily exfoliation, she said, while ionic copper bristles sweep the body in negative ions, which traditional medicine associates with antiviral and antibacterial properties.

The caveats before you start

The lymphatic system is autonomous, meaning it runs on its own without any help from a brush, Bruce Brod, clinical professor of dermatology at the University of Pennsylvania Perelman School of Medicine, told USA TODAY. External stimulation is an optional add on, not a requirement.

Brod also warned that without robust clinical research on lymph impacts, anyone sold on a viral claim should run it past a doctor before investing in a regimen. He told USA TODAY to ask your physician whether dry brushing is right for you, and not to overdo it.

The margin for error is wider than social media suggests. Hendershot told USA TODAY that many people end up performing misdirected strokes with no real results, and she urged skepticism toward advice that is not backed by experts.