Red Light Therapy: 12 Amazing Benefits & All You Need to Know

The first time I heard about red light therapy was on social media when the red light therapy masks were trending. However, as I dove deeper into it, I realized red light therapy has many more benefits than just making your skin smoother. So, I decided to give it a try and eventually purchased my own red light therapy panel. It has been a year of consistent use and I have noticed many changes, some superficial and some I didn’t expect. Here I dive deep into everything you need to know about red light therapy, from its benefits, to where to do it, and how to choose a device.

What is Red Light Therapy + How it Works

So, you’re curious about red light therapy (RLT) and wondering what all the fuss is about? Let’s break it down in simple terms.

TL;DR: Red light therapy is a non-invasive treatment delivered through devices like panels, lasers, or even mats. It uses specific wavelengths of red and near-infrared light to penetrate your skin and interact with your cells. It can enhance your wellness routine, but like any therapy, it works best when used consistently and as part of a holistic approach to health.

How Does It Actually Work?

At the core of red light therapy is something called photobiomodulation. Here’s how it happens:

Light penetration—When you sit facing a RLT device, the red and near-infrared light penetrates your skin and reaches your cells. The depth of penetration depends on the wavelength, with red light reaching the surface and infrared light reaching deeper tissues.

Cellular energy boost—inside your cells, there’s a powerhouse called the mitochondria. These little guys produce energy in the form of ATP (adenosine triphosphate). Red light therapy stimulates the mitochondria to produce more ATP, essentially giving your cells more energy to perform their functions.
Enhanced functionality—With that extra energy, your cells can repair themselves more efficiently, produce more collagen, reduce inflammation, and improve blood flow. This kickstarts a cascade of positive effects throughout your body, from better skin health to faster muscle recovery.
Gene expression: RLT can also influence the expression of certain genes related to inflammation and cell growth. By tweaking these genetic processes, red light therapy can help reduce pain, promote healing, and even support hair growth.

While many people see noticeable improvements, RLT isn’t a miracle cure. It works best as part of a broader wellness routine that includes a healthy diet, regular exercise, and proper skincare. If you choose to do RLT for your skin, but still eat ultra-processed foods, don’t get enough sleep, and aren’t addressing hormonal imbalances, then you might not see any significant results.

What’s the Difference Between Red Light and Infrared Light?

Red light typically falls within the wavelength range of 630-700 nanometers (nm) and is excellent for targeting the surface layers of your skin. It’s perfect for boosting collagen, fading wrinkles, and contributing to glowy skin.

Infrared light ranges from 800-1,000 nm and penetrates much deeper into your tissues. This makes it perfect for things like muscle recovery, reducing joint pain, and even supporting metabolic health.

Many RLT devices combine both types of light, so you can do both red and infrared light therapy at the same time.

Why Does It Matter?

Red light therapy can play a role in supporting your metabolic health, which is super important for keeping your body running smoothly. Metabolic health involves how well your body converts food into energy, regulates blood sugar, and manages fat storage—all crucial for preventing illnesses like diabetes, heart disease, and even cancer. When your metabolism isn’t functioning optimally, it can set the stage for these health issues.

While RLT isn’t a magic fix for metabolic dysfunction, it can be a helpful piece of the puzzle by improving cellular energy production and reducing inflammation. It is a supportive therapy that fits into a bigger, holistic approach to wellness, alongside good nutrition, regular exercise, and other healthy habits. If you want to learn more about metabolic health, I 100% recommend Dr. Casey Means’s book “Good Energy: The Surprising Connection Between Metabolism and Limitless Health“.

Red Light Therapy Benefits

From boosting your mood to supporting muscle recovery, these benefits highlight why red light therapy is worth looking into.

It Helps Your Skin Glow

One of the most talked-about benefits of red light therapy is how it can boost your skin’s health and appearance. By penetrating the top layers of your skin, RLT stimulates the cells that produce collagen—your skin’s best friend for maintaining elasticity. RLT can help even out your skin tone, fade acne scars, and reduce redness.

If you’re dealing with eczema, some studies suggest RLT might offer some relief too. Its anti-inflammatory properties can help calm irritated skin, reduce itching, and promote faster healing.

It May Reduce Fine Lines

As collagen levels drop with age skin can look thinner and less firm. Red light therapy nudges your body into making more collagen, which helps keep your skin looking smoother and bouncier.

Now, here’s a not-so-fun fact: your collagen levels begin to decrease starting in your mid to late twenties. So, RLT is part of my skincare routine to keep wrinkles at bay. Personally, I do not want to get Botox or any other invasive procedures done, so I’m all about prevention.

Now, you might have seen all those trendy RLT face masks floating around and wondered if they’re worth the hype. While they can be convenient, face masks often cover only a small area of your face at a time, making treatments less efficient and more time-consuming. Plus, they can be pretty pricey for the limited coverage they offer. If you want to read more about this, I go more in-depth towards the end of the article. But in summary, they’re not as effective as you might think, and you’re better off purchasing a medical-grade RLT panel.

Helps Wounds Heal Faster

Some research suggests that red light therapy can support the body’s natural healing processes by improving blood flow to damaged tissues. While more studies are needed, many individuals report that RLT helps speed up the recovery of minor wounds.

Another therapy I’m totally obsessed with for so many reasons—especially because it speeds up wound healing—is hyperbaric oxygen therapy. If you’ve recently had surgery or are planning to in the future, it’s definitely worth checking out.

It Can Help With Hair Growth

By shining wavelengths of red and near-infrared light onto your scalp, RLT stimulates your hair follicles and enhances blood circulation, providing your hair with the nutrients it needs to thrive. This can lead to thicker, stronger hair and even help reduce hair loss over time. Plus, there are RLT helmets available now, making it easier to target those specific areas.

My personal experience when going through chemotherapy

I honestly had no clue that RLT could help with hair growth until I stumbled upon it during a challenging time in my life. While going through chemotherapy, I was set up in front of my red light therapy panel, with the light hitting the front of my legs and reaching my face. Chemotherapy is notorious for causing hair loss all over your body. I experienced it firsthand—losing hair on my arms, the back of my legs, everywhere! But the hair in front of my legs? It stayed put. My eyelashes and eyebrows took much longer to fall out than what I was told to expect. That’s when I realized RLT might be doing something amazing for my hair.

After I finished chemotherapy, I decided to keep using RLT to help with regrowing my hair. To be clear, I didn’t lose all my hair thanks to cold capping, which preserved most of it, but I still lost about 40%. A couple of months after stopping chemo and consistently using red light therapy on my scalp, my had grown back stronger than ever. My eyelashes and eyebrows also grew within a couple of months and are now stronger and even longer than before.

Promotes Muscle Recovery

RLT penetrates deep into your muscle tissues, enhancing blood flow and delivering more oxygen and nutrients right where they’re needed most. This increased circulation helps reduce inflammation and flush out metabolic waste products that contribute to soreness.

Because RLT also stimulates the production of ATP, it means your muscles can repair themselves faster and more efficiently after a tough workout.

Studies have shown that athletes who incorporate RLT into their recovery routine experience less muscle fatigue, quicker healing of micro-tears in muscle fibers, and an overall decrease in recovery time. Plus, by reducing inflammation, RLT can help prevent injuries.

I do a quick 15-minute RLT session after an intense workout. It does help me reduce soreness and recover quicker.

Reduces Scar Appearance

RLT penetrates deep into the skin to boost collagen production and enhance cellular repair. This means your skin can heal more effectively, smoothing out those uneven textures and reducing redness associated with scars. Whether you’re dealing with acne scars, surgical marks, or accidental scrapes, regular RLT sessions can help improve the overall appearance.

What about keloid scars?

I have been blessed with keloid scars… so here’s the rundown of how effective RLT is with keloid scars.

First of all, keloid scars form when your body produces excess collagen during the healing process, leading to that extra thick and sometimes itchy or painful scar tissue. RLT can help by promoting better skin health and reducing inflammation, which may assist in softening and flattening keloid scars over time. Some studies suggest that RLT can improve the overall texture and color of scars, potentially making keloids less noticeable. Additionally, the increased blood flow from RLT can aid in delivering nutrients to the scarred area, supporting healthier skin regeneration.

However, keloid scars are more challenging to treat than regular scars, and results can vary from person to person.

My scars are less noticeable, but it took a long time for that to happen, so I wouldn’t rely on RLT alone for treating keloid scars. But when combined with different treatments, it might be more effective.

It Can Help You Lose Weight

RLT helps stimulate your metabolism, which means your body can burn calories more efficiently. It also promotes lipolysis, the process where fat cells break down and release their stored fat, making it easier to reduce stubborn fat. Plus, RLT improves blood circulation and reduces inflammation, which can enhance your overall energy levels and make your workouts more effective.

Now, this is something that gets a lot of people excited, myself included. However, I have to emphasize that RLT won’t magically make five pounds of fat disappear. Any therapy or treatment without the support of a healthy diet and daily movement, won’t do much. But, if you’re already taking the steps to lose weight, RLT can help speed up the process.

Can Reduce the Appearance of Cellulite

RLT can help reduce the appearance of cellulite by boosting blood circulation and breaking down fat cells beneath the skin. It penetrates deep into your tissues, encouraging your body to flush out toxins and improve lymphatic drainage. This means less fluid retention and tighter, more even skin texture.

May Ease Joint Discomfort

RLT reduces inflammation and boosts blood flow. This means less swelling and more oxygen and nutrients reaching your joints, which can speed up the healing process and alleviate pain.

My mom is at the age where her knees are starting to hurt if she walks a lot or goes up and down the stairs, which is why I recommended RLT to her and she has seen some quick improvements.

Enhances Mood and Energy

Red light therapy can give you a subtle energy boost and can help with overall mood. This effect might be tied to improved blood flow and cellular function.

Could Support Better Sleep

RLT can help regulate your circadian rhythm, leading to better sleep patterns.

Here’s how it works: exposure to red and near-infrared light in the evening can signal to your brain that it’s time to wind down, promoting the natural production of melatonin—the hormone that helps you fall asleep. Unlike blue light from screens, which can keep you awake and wired, red light is soothing and non-disruptive, making it easier to transition into a restful state. Plus, RLT can reduce stress and anxiety by lowering cortisol levels, helping you relax and prepare for a peaceful night’s sleep.

The best part? To get this specific benefit, you don’t really need a RLT device, although it would be more beneficial. You can just switch to red lightbulbs in your bedroom. You could also use the red color filter on your phone in the evening. Or get red light glasses to wear an hour or two before going to bed. I do all of these and get amazing sleep every single night (not to brag, but my Ultrahuman ring sleep score is 95 on average).

Promotes Brain Health

RLT can penetrate deep into brain tissues, promoting better blood flow and reducing inflammation. This increased circulation means more oxygen and nutrients are getting to your brain cells, which can help improve focus, memory, and overall mental clarity. Plus, some studies suggest that RLT might even help alleviate symptoms of depression and anxiety by boosting your mood and reducing stress levels.

While most studies were done to see the effects of red and near-infrared light on traumatic brain injuries, the findings are promising. And regular people can use it to enhance their focus and promote brain health.

I sometimes use the Mito Red light panel aimed at my head for both improved brain cognition and hair growth. I do this while laying on my PEMF mat, and I also meditate when laying there—it’s my favorite wellness routine.

Myopia Prevention and Control

RLT may help improve blood flow and reduce inflammation around the eyes, which are factors that can contribute to eye strain and fatigue. Additionally, by promoting cellular health and energy production, RLT might aid in maintaining the overall health of eye tissues. However, it’s important to note that RLT’s potential role in eye health, specifically for preventing and controlling myopia (nearsightedness), is a new area of research and it’s still in its early stages.

I have worn eyeglasses for most of my life, and this area of RLT gets me extremely excited. If I can use RLT to prevent my myopia from getting worse as I grow older, then I’m happy.

Risks of Red Light Therapy

While red light therapy is generally considered safe, it’s important to be aware of potential risks and take necessary precautions. Here are some key points to keep in mind:

Eye safety concerns

Prolonged exposure to infrared light can potentially harm your eyes. Unlike red light, infrared light is invisible to us, so it’s crucial to wear protective goggles during these sessions. This is why most devices like Mito Red Light and Joovv include protective eyewear when you buy one of their devices.

If you’re doing red light therapy and feel uncomfortable, then just wear the protective eyewear, some people just have heightened sensitivity to light.

Skin reactions

Although rare, there’s a possibility of an allergic reaction, especially if combined with certain skincare products.

Interaction with medications

Some medications, like certain antibiotics or acne treatments, can make your skin more sensitive to light. If you’re on medication, check with your healthcare provider before starting RLT to avoid an adverse reaction

Overuse and burns

Using RLT devices for longer than recommended can lead to burns or overheating of the skin. Always follow the manufacturer’s guidelines regarding session duration and frequency.

Pregnancy considerations

The effects of red light therapy during pregnancy haven’t been extensively studied. It’s best to consult with a healthcare professional before using RLT if you’re expecting.

Lack of regulations

The market for RLT devices isn’t tightly regulated, leading to variations in quality and safety standards. This is why, if you’re looking to purchase a red light therapy device, you want to make sure they are medical grade.

I recommend both, Joovv and Mito Red Light, they are medical grade and have been vetted for safety and effectiveness by the FDA.

Underlying health conditions

Individuals with conditions like lupus or other photosensitive disorders should avoid RLT or use it under strict medical supervision.

Additionally, when it comes to cancer there’s conflicting evidence. Some suggest it can stimulate cell growth and therefore contribute to cancer growth, while others suggest that because it aids to metabolic health it can best support your body to fight the cancer.

My own experience

After carefully doing research, I decided that the pros outweigh the cons for my personal health situation. I believe cancer is a disease rooted in metabolic dysfunction. This is why it made sense to me to support my metabolic health in every way I could. I am aware this is controversial and not everyone will agree with me, so I encourage you to do your research.

An amazing book is “The Metabolic Approach to Cancer” by Dr. Nasha Winters. It changed my entire perspective on what cancer is a disease and its treatment options.

Where to Do Red Light Therapy

So, you’re ready to dive into red light therapy and are wondering where to get started. Don’t worry, you’ve got plenty of options to choose from, each with its own perks to fit your lifestyle and budget.

At-Home Devices

There are a variety of at-home red light therapy devices available, from panels you can set up on your wall to more affordable handheld devices.

These devices are super convenient because you can use them whenever it fits into your schedule, without having to book appointments or drive anywhere.

Investing in an at-home device can save you money in the long run if you plan to use RLT regularly. Just make sure to choose a reputable brand with good reviews and proper certifications to ensure you’re getting a safe and effective device.

Professional Clinics and Wellness Centers

If you prefer a more hands-on approach or just want to give RLT a try without the commitment, then visiting a professional clinic or wellness center might be the way to go. These places often have four panels providing full body coverage and experienced staff.

The downside? It can be a bit pricier and you’ll need to fit sessions into your schedule. But it can be a good way to see if RLT works for you.

You can look into Restore Hyper Wellness—It is a medspa chain and they have over 200 locations across the country. I have tried multiple of their services and they’re great!

Fitness Centers

Some gyms and fitness centers are jumping on the RLT bandwagon, offering it as a recovery tool for their members. However, availability might vary, so it’s worth checking with your gym to see if they offer RLT and what the costs might be.

How to Choose a Red Light Therapy Device?

Picking the perfect RLT device can feel a bit overwhelming with all the options out there, but don’t worry—we’ve got you covered! When choosing an RLT device, start by considering the following:

Wavelengths: Ideally, look for devices that emit both red (around 630-700 nm) and near-infrared (800-900 nm) light, as these are the most effective for a variety of benefits.
Power output: higher wattage means the light penetrates deeper and works more effectively.
Coverage area: smaller panels are great for targeting specific areas like your face or joints, while larger panels are perfect for full-body sessions.

Ease of use: Portable, user-friendly designs can make your RLT routine a breeze. Although, all panels come with instructions and are very easy to use. Devices from Joovv and Mito can also be controlled via their app.
Safety certifications: Don’t forget to check for safety certifications like FDA Class 2 or ETL to ensure you’re getting a reliable and safe device.
Price: Set a budget that works for you without compromising on quality.

Joovv is a top choice, especially popular in professional clinics, thanks to their high-quality, medical-grade panels that deliver consistent and powerful light therapy. They’re perfect if you’re looking for a trusted brand that’s often recommended by wellness professionals. On the other hand, Mito Red Light offers a more affordable option without sacrificing effectiveness, making it ideal for those who want great results without breaking the bank.

I personally have the Joovv Generation 3.0 Solo with the boot floor stand. It is a large panel that covers a large surface. My sister has the MitoPro X 750+, which is a bit smaller but also more affordable. Both brands are amazing!

PS. You can use the code SOFIA5 to get 5% off Mito Red Light.

Red Light Therapy Face Masks vs. Panels

After reading about the skin benefits, you might be thinking about purchasing one of the viral red light therapy masks. However, here’s why I would advise against that. I will go deeper into this in another article because there’s a lot to cover. But here’s the gist of it.

Yes, a RLT mask can look cute, however, it is less effective than a medical-grade red light panel. Most RLT face masks do not have many red light bulbs, and they are often spread out, covering only a small area. Which reduces its effectiveness. In addition, most masks do not offer infrared light. It is also important to note that while there are many studies that back up the amazing skin benefits RLT provides, not one of those studies was done with face masks.

If you’re still thinking about purchasing a face mask, this will erase that feeling right away—red light therapy face masks are more expensive than portable red light therapy devices and have fewer benefits. The leading red light therapy mask retails for $455. A portable device from Mito’s portable device retails for $349—you can use it anywhere in your body, and get the benefits from infrared light.

TL;DR

If you’re going to spend hundreds of dollars on something, you want functionality and efficiency, and unfortunately, the RLT face masks aren’t cutting it. Not only are the panels more cost-efficient, but they also provide a wider range of uses and benefits.

Recommended Red Light Therapy Devices

Below are the devices I have personally tried. Joov and Mito are medical-grade reliable brands. However, if you’re looking for affordability, Hooga is a great brand!

Frequently Asked Questions

Does red light therapy actually work?

Red light therapy can definitely be effective, but it’s not a magic wand. Think of it as a helping hand for your cells—it sends out wavelengths of light that can boost collagen production, improve circulation, and support your body’s natural healing processes. Results can vary from person to person, but overall, many people see real improvements in skin tone, muscle recovery, and even mood over time.

What are some benefits of red light therapy?

Where do we start? Some benefits of red light therapy include smoother-looking skin, faster muscle recovery, enhanced circulation, and reduced inflammation. It can also help with better sleep and even mood support. My sister does it before going to bed and it helps her have a more restful night of sleep. While it’s not a cure-all, there’s a growing body of research that backs up many of these benefits.

What are the cons of red light therapy?

The biggest downside is usually the cost of sessions or at-home devices, which can be pricey. It also requires consistency to see real results—so if you’re not a fan of sticking to a routine, you might get frustrated.

Another con is that prolonged exposure to red light therapy has been associated with subruns and skin …. However if you’re limiting your red light therapy sessions to 20 minutes, you won’t be experiencing these side effects. I personally do 20-minute infrared and red light therapy sessions up to 6 times per week and have never experienced any side effects. Just pay attention to how you feel while doing it to make sure your skin isn’t reacting.

Do I need protective gear?

Red light therapy is safe for your skin and eyes, but if you’re unsure—or especially light-sensitive—you can always play it safe with eyewear.

How often can I use red light therapy?

There’s no hard and fast rule, but a common recommendation is around ten to twenty minutes per session and up to five sessions per week. It depends on your goals and how your body responds. If you’re brand new, start slow—like a couple of times a week—and then ramp it up if it’s working for you.

What’s the difference between red light and infrared light?

It’s all about how deep those wavelengths go. Red light penetrates more superficial layers of the skin, making it great for surface-level issues like fine lines and mild acne. Infrared light can go deeper into your tissues, making it useful for joint pain, muscle pain, or wound healing. Some devices, like the Mito Red light or Joovv panels, combine both, giving you a broader range of benefits.

How long until I see any improvements?

Patience is key. You might notice subtle changes—like less pain—within a couple of weeks. For bigger goals, like improving the look of wrinkles, it can take a month or two of consistent use. Everybody’s body responds differently, so the main thing is to stick with it.

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