Top 10 Health Benefits of Red Light Therapy
You may have noticed your favorite fitness or health influencer, model, or even a professional American football or soccer player using a red light therapy device. However, you might not fully understand how red light therapy works or the main health benefits of using such a device.
In this article, we will discuss red light therapy, near-infrared light, the top 10 benefits of using red light therapy, potential side effects, my recommendations, and how to maximize the effectiveness of red light therapy.
What is Red Light Therapy?
Red Light Therapy (RLT) is an innovative and non-invasive treatment that utilizes specific wavelengths of red and near-infrared (NIR) light to promote cellular health and repair. These wavelengths occur naturally but are now enhanced to focus on specific beneficial parameters.
RLT targets the mitochondria, our cells' energy powerhouses. Doing so enhances the production of ATP (adenosine triphosphate), a crucial component for cellular energy and regeneration. This process produces metabolic byproducts such as water (which is depleted of deuterium) and carbon dioxide. As a result, RLT activates a cascade of benefits, including improved skin health, reduced inflammation, faster wound healing, and enhanced muscle recovery.
Whether you're looking to rejuvenate your skin, alleviate pain, or boost your overall wellness, RLT offers a natural and safe solution without downtime or side effects. It effectively addresses the challenges of our modern indoor lifestyles.
What is Infrared Light?
Infrared (IR) light has a longer wavelength than visible red light, enabling it to penetrate deeper into tissues, muscles, and even bones. While red light primarily offers superficial benefits such as skin rejuvenation and surface-level healing, near-infrared (NIR) light reaches deeper layers, promoting muscle recovery and joint health and reducing inflammation.
Near-infrared and Red light combined is best
Photobiomodulation uses both red and near-infrared light together for enhanced benefits. Devices that incorporate these two wavelengths maximize their effects: red light energizes surface-level tissues, improving skin texture and cellular repair, while near-infrared (NIR) light penetrates deeper layers to reduce inflammation, promote circulation, and support recovery in muscles and joints. This synergy makes such devices versatile tools for holistic healing and recovery.
Nutritional deficiencies Vs Light deficiencies
The benefits and growing popularity of red light therapy are significant, making it one of the most essential supplements for our health. Here's why:
A. Red light therapy provides vital wavelengths that are crucial for healing, regeneration, and energy production, which directly impacts mitochondrial health.
B. It addresses a major deficiency in our lives: the lack of time spent outdoors and exposure to full-spectrum sunlight, which naturally includes important wavelengths like red and near-infrared light.
While many people are concerned about common nutrient deficiencies—such as iron, vitamin C, vitamin B12, or vitamin D, they often overlook the fact that the most critical deficiency may actually be in red and near-infrared light.
Consider this: many individuals struggle with vitamin D deficiency and mistakenly believe that taking a vitamin D supplement is enough. In reality, about 95% of the vitamin D in our bodies should come from sunlight. Vitamin D serves as a reflection of our overall health and our commitment to our well-being. While we can easily measure our vitamin D levels, we lack the medical tools to assess our exposure to red light or the infrared spectrum. This gap highlights an important issue: poor mitochondrial health is likely a result of inadequate exposure to these essential light wavelengths.
Top 10 health benefits of Red Light Therapy
The top 10 benefits of red light therapy are reviewed in PubMed and by leading figures in photobiomodulation research, such as Dr. Hamblin.
1. Enhanced Mitochondrial Function
Red light therapy stimulates mitochondria, the "powerhouses" of cells, boosting ATP production. This provides energy for cellular repair and regeneration, which is foundational to its benefits across systems.
2. Skin Health and Collagen Production
Red light therapy promotes collagen synthesis, improves skin elasticity, and reduces wrinkles, scars, and stretch marks. It also enhances blood circulation to skin tissue, accelerating wound healing and reducing inflammation.
3. Anti-Inflammatory Effects
Red light therapy reduces inflammation at the cellular level, which can benefit conditions like arthritis, tendinitis, and chronic pain.
4. Photoreceptor Protection and Eye Health
Red light therapy helps protect retinal cells and may improve vision by repairing photoreceptor function, particularly in low-light conditions. This is especially true when we are exposed to artificial blue light around the clock.
5. Muscle Recovery and Athletic Performance
Red light therapy accelerates muscle recovery by reducing oxidative stress and inflammation in muscle tissues, making it popular among athletes.
6. Improved Hair Growth
Red light therapy can stimulate hair follicles and enhance hair regrowth in conditions like androgenic alopecia. Apply it directly to the scalp to improve oxygenation and blood flow to local hair cells.
7. Reduced Pain and Improved Joint Health
Red light therapy has shown promise in relieving pain and stiffness associated with osteoarthritis, rheumatoid arthritis, and carpal tunnel syndrome.
8. Hormonal Regulation
Red light therapy may influence hormonal health, partly through its impact on mitochondrial function and circadian alignment. Improving mitochondrial health = better cortisol and melatonin activity, which in turn influences all hormone release from the brain.
9. Immune System Support
Red light therapy enhances immune resilience by reducing oxidative stress and boosting cellular energy. It may also help mitigate side effects of cancer treatments, like oral mucositis.
10. Potential for Cognitive and Mood Benefits
While more research is needed, red light therapy's role in reducing inflammation and supporting cellular energy suggests potential benefits for brain health and mood stabilization.
The Role of Red and Near-Infrared Light in Health
Red and near-infrared (NIR) light are closely connected to our biology and enhance cellular function through a process known as **photobiomodulation**. Red light, which makes up 42% of sunlight, plays a crucial evolutionary role by stimulating mitochondrial energy production and aiding in cellular repair. NIR light, most prominent during sunrise and sunset, helps regulate our circadian rhythm, promotes hormonal balance, and improves energy efficiency.
These wavelengths also impact cellular water, creating structured regions known as "exclusion zones" (EZ water), which optimize intracellular communication and energy flow. This concept is essential for understanding the regulatory effects of light on human biology. Research conducted by scientist Gerald Pollack has demonstrated this phenomenon, showing how EZ or structured water forms under the influence of red light.
I have written a 3-part article series about Water and Health—you can read it HERE.
Understanding Effective Wavelengths in Red Light Therapy
Not all red light therapy devices are the same. Here's what you need to know about the specific wavelengths of red and near-infrared (NIR) light that have been studied for their effectiveness in improving tissue metabolism, brain bioenergetics, and systemic repair mechanisms:
Red Light (620–660 nm):
This range is effective for skin health, wound healing, and superficial tissue repair.
Optimal Skin Health: Wavelengths such as 633 and 660 nm stimulate collagen production, reduce inflammation, and enhance cellular energy through improved ATP synthesis. These wavelengths are particularly effective for surface-level treatments, helping to improve skin tone and reduce wrinkles.
Clinical Applications: Research has shown that these wavelengths can speed up wound healing and address pigmentation issues.
Near-Infrared Light (700–850 nm):
Near-Infrared Light light penetrates deeper into tissues, supporting mitochondrial energy production, reducing inflammation, and enhancing brain function.
Deeper Tissue Healing: Wavelengths like 810 nm and 850 nm reach deeper tissues, benefiting muscle repair, joint health, and pain management. These wavelengths enhance mitochondrial efficiency and boost ATP production at the cellular level.
Neurological Health: Near-Infrared Light, particularly around 810 nm, can penetrate the skull, supporting brain health by facilitating neuronal repair and improving cognitive function.
Longer Near-Infrared Light Wavelengths (900–1100 nm):
These are targeted for deeper systemic repair, particularly concerning musculoskeletal and neurological health.
Combination Effects:
Using red and near-infrared light together offers a synergistic effect. For example, the simultaneous use of wavelengths like 660 nm and 810 nm has been found to improve nitric oxide production and cellular energy metabolism more effectively than using either wavelength alone. This combination supports both surface-level rejuvenation and deeper systemic benefits. These wavelengths also stimulate cytochrome c oxidase in mitochondria, which promotes ATP production and enhances cellular efficiency.
What To Look For When Buying a Red Light Therapy Device
Understanding Wavelengths
Look for devices with wavelengths between 630 and 680 nm for red light (skin and surface benefits) and 800 and 880 nm for near-infrared light (deeper tissue healing). Studies have validated these optimal ranges for effective results.Power Output
Ensure the device has sufficient irradiance (measured in mW/cm²). Higher irradiance means better energy delivery to the targeted area. Less time and not being too close to the light can have nnEMF concerns.Treatment Coverage
Consider devices that match your lifestyle—handhelds for spot treatment, panels for full-body therapy, or masks for targeted skin rejuvenation. Personally, I am not a fan of masks.Safety Features
Ensure it has third-party testing, many client reviews, and a refund policy.User Reviews and Research
Seek user testimonials, real-world results, and clinical validation for the product. Devices from brands with transparent research-backed claims typically offer better results.Flicker and nnEMF exposure
If a reputable brand is used, they should perform independent tests and guarantee the flicker rate (which will never be 0 but should be as low as possible) and the non-native electromagnetic frequencies it emits when turned on.
By understanding the interplay of red and infrared light and knowing what to look for in a device, health enthusiasts can make informed decisions to integrate this revolutionary therapy into their wellness routine. My favourite red light therapy device is EMR Tek which I discuss below.
My personal favourite Red Light Therapy Device
Since 2017, I have owned and used various red light therapy devices. Many of these devices may look impressive on the outside, be lightweight, or competitively priced, but most do not live up to their hype.
I have used—and recommended to my clients worldwide EMR Tek devices, which offer evidence-based wavelengths and models that provide sufficient power to achieve clinical efficacy. I use the Inferno and Firestorm, which have high power outputs.
I recommend the following with the following context:
For a budget-friendly option, Firedragon covers four wavelengths.
For travel: The Firewave is slightly smaller and has less power, making it more portable and suitable for travel. It benefits general wellness, skin health, and superficial tissue healing. Still, it likely lacks the intensity offered by the other three models, which provide more profound and powerful penetrations.
For power and coverage, The Inferno would be my pick. It covers more surface area and has the power to increase the intensity and clinical effects.
For intensity, I recommend the Firestorm. It is cubed similarly to the firewall, but its power output is slightly stronger than Inferno's, with less surface cover. It is more suited for face treatments or specific focussed areas. I currently use the Firestorm because when I bought it, it allowed me to travel with it, fitting in a suitcase with hand luggage.
For professional athletes or those with no budget, The Firehawk is a beast. I have used it and had clients invest in this red-light device. It does not disappoint at all.
Finally, If you want a more advanced red light therapy device, EMR Tek now offers UVA and UVB alongside its new models. I have heard many good things about this. Compared to UV light alone, it comes with red light and the option to choose what you want. It is an unbelievable step forward in the photobiomodulation space.
Additionally, EMR Tek offers free worldwide shipping, excellent customer service that supports you in case of any issues, and competitive pricing for what they deliver.
I highly recommend investing in an EMR Tek red light therapy device. My 20% discount code, LIVEVITAE20, applies to all devices.
Side Effects of Red Light Therapy
Red Light Therapy (RLT) is a safe, non-invasive treatment with minimal side effects. However, misuse can lead to skin irritation, damage, or eye discomfort, especially if you don't follow the device's guidelines.
While RLT is not associated with the risks of UV light, it's still essential to exercise caution, particularly with at-home devices. The long-term effects of regular use of these devices are still being researched, so it's important to be mindful of your usage and consult a professional if needed.
The most common problem and side effect is using it too long and too close. Be mindful that there is a personal threshold for how much red light therapy you can absorb. More is not better.
Optimal Tips in Using a Red Light Therapy Device
Use the red light therapy once or twice a day for 10 to 20 minutes each session.
Position yourself about one foot away from the device.
Depending on your device, lie down or stand up. Some devices can be leaned against a wall.
Use the red light directly on the area where you require the support. The face, neck, arm, wrist, gut, and any organ or tissue can be exposed to the red light therapy device.
Removing all clothing you're exposing your body to the red light device is always best.
Make sure the skin is clean before use. You should remove or avoid makeup.
Avoid any facial creams before use.
For better results, try dry brushing or exfoliating to remove dead skin before use.
Safety glasses are not required. I do not use any glasses, but I also do not intentionally stare or look directly at the device whilst using (THIS IS NOT MEDICAL ADVICE = NOT IMPLIED FOR YOU)
Go about your day as usual afterward.
Limit late-night red light therapy sessions, which can still blunt melatonin release.
Be mindful when using topical medicine such as antibiotics or Tretinoin (Retin-A).
For best results, consume collagen a few hours before—the night before or upon waking—to stimulate collagen synthesis. Hydrate well during the day and eat a nutrient-dense diet.
Finally, I typically use it in the morning and early evening, mimicking the time of sunrise or sunset. However, it should be noted that there is no substitute for natural sunlight. I do not think there is a problem using a red light device during the day, either.
Conclusion
Red light therapy is one of the most effective supplements for improving metabolism. It helps reduce the risk of insulin resistance and metabolic syndrome while enhancing mitochondrial health, optimizing sleep, and promoting regeneration.
No other supplement can match the consistent beneficial effects of using a red light therapy device on a daily basis. However, it's important to note that a red light therapy device cannot replace the full spectrum of sunlight, which offers a complete range of benefits. While a red light therapy device provides specific wavelengths of light, it can still be significantly beneficial when recovery and repair are needed, or when you're trying to mitigate excessive blue light exposure from work or your environment, which may be beyond your control.
I highly recommend using EMR Tek Red Light Therapy devices, which I am an affiliate for. This recommendation comes from a place of pride and honesty. Supporting these products helps fund my work and allows me to continue providing valuable information for you to read. Recieve 20% off your order using my code LIVEVITAE20.
References:
Ari Whitten (2018). The ultimate guide to red light therapy. Archangel Ink.
Glass, G.E. (2021). Photobiomodulation: The Clinical Applications of Low-Level Light Therapy. Aesthetic Surgery Journal, 41(6). doi:https://doi.org/10.1093/asj/sjab025.
Hamblin, M.R. and Huang, Y. (2013). Handbook of Photomedicine. Taylor & Francis.
Hamblin, M.R. and Huang, Y.-Y. (2019). Photobiomodulation in the Brain : Low-Level Laser (Light) Therapy in Neurology and Neuroscience. Cambridge, MA: Academic Press.
Herrera, M.A., Ribas, A.P., da Costa, P.E. and Baptista, M.S. (2024). Red-light photons on skin cells and the mechanism of photobiomodulation. Frontiers in Photonics, 5. doi:https://doi.org/10.3389/fphot.2024.1460722.
Maria Luisa Hernández-Bule, Naharro-Rodríguez, J., Bacci, S. and Montserrat Fernández-Guarino (2024). Unlocking the Power of Light on the Skin: A Comprehensive Review on Photobiomodulation. International journal of molecular sciences, 25(8), pp.4483–4483. doi:https://doi.org/10.3390/ijms25084483.
Sloan, M. (2020). Red Light Therapy: Miracle Medicine. Lulu.com.