Red Light Therapy: Benefits, Dangers, & Explanation

By Kelsey Schultz, Ph.D. Candidate​
​Reviewed by Tchiki Davis, M.A., Ph.D.
When we talk about a healing light, we aren’t necessarily using a metaphor. Keep reading to learn about the amazing properties of red light.​
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Red light therapy has recently emerged as a safe, accessible, and effective means of treating a wide variety of conditions. It was first stumbled upon by NASA during an experiment on plant growth in space. The astronauts discovered that LED light was effective in stimulating plant growth. This inspired other scientists to see if this technology could be used on humans to improve tissue growth (Whelan et al., 2001). In the years since, red light therapy has been shown to have an astonishing number of benefits. Let’s talk more about red light therapy, how it works, and how you might benefit from it.​
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What Is Red Light Therapy? (A Definition)

Red light therapy, also known as photobiomodulation therapy (PBMT), is a noninvasive, painless, and safe form of therapy that takes advantage of the effect that red light has on our cells. Red light exists at the far right end of the visible light spectrum, which means it has longer wavelengths compared to everything to the left of it. These long wavelengths allow red light to penetrate deep into our bodies. As red light passes through our cells, it interacts with cellular structures called mitochondria (the powerhouse of the cell). 

It is theorized that when the red light interacts with the mitochondria it essentially supercharges them, leading to a number of different beneficial effects including increased blood flow and oxygenation, reduced inflammation, and the production of collagen and elastin (Farivar et al., 2014). This can, in turn, result in a variety of therapeutic benefits including reduced pain and inflammation, improved skin health, and enhanced muscle recovery.

There are two different kinds of red light therapy:
  • low-level laser therapy (LLLT), in which red light is administered with a laser on a specific region of the body (it’s not as scary as it sounds)
  • red LED therapy, in which red light can be administered through handheld devices, light panels, and full-body beds

​The length of each session varies based on which type of red light therapy you are getting and some other specifics, but sessions typically last between 10 and 30 minutes.​

Does Red Light Therapy Work?

Red light therapy is a remarkably effective treatment for a wide range of issues and ailments. For example, one study evaluating the effect of red light therapy on skin quality treated 90 people with red light therapy. Of those treated, 90% showed clinical improvements in their skin after only eight sessions of red light therapy (Raine-Fenning et al., 2003). Other studies have found that red light is an effective way to accelerate wound healing (Chaves et al., 2014).​

Benefits of Red Light Therapy

Two of the primary benefits of red light therapy, as compared to other treatments or clinical interventions, are its safety and its accessibility.

Safety
​Red light therapy is extremely safe. Like any bright light, you don’t want to look directly into it or it might hurt your eyes. Besides this, however, there are no known risks to red light therapy (Rojas & Gonzalez-Lima, 2011).

Accessibility
The other benefit of red light therapy is that it doesn’t require sophisticated technology, which makes it much more cost-effective than other types of therapy. Red light therapy devices can be purchased for as little as $25. It can also be administered at home, so there is no need for appointments, and it can fit any schedule.

What Is Red Light Therapy Good For?

Red light therapy is good for a surprising number of ailments and conditions. These include:​
Pain Relief
Pain, especially chronic pain, is often difficult to treat. While people suffering from chronic pain need relief, the treatment options tend to have negative side effects. Red light therapy is an exciting potential treatment option due to its lack of side effects. Studies show that red light therapy is effective for treating chronic neck pain, tendonitis, rheumatoid arthritis, plantar fasciitis, carpal tunnel syndrome, tooth sensitivity, and other sources of pain (Cotler, 2015). It is suggested that one reason for this is that red light blocks pain signals from traveling to your brain, so there is no way to actually feel it (Pires de Sousa et al., 2016).

Skin Health
By our late 20s, age, sun exposure, and air pollution have all started taking their toll on the structural integrity of our skin, leading to the appearance of fine lines and wrinkles. Unfortunately, age, exposure, and pollution are damaging elements that we don’t have much control over. Red light therapy is a potential remedy to this issue. 

Red light therapy has been shown to improve skin health by reducing wrinkles, fine lines, and acne, and by improving skin tone and texture (Avci et al., 2013). It is thought that red light improves skin tone and texture by increasing the amount and quality of collagen in your skin (Park et al., 2018). The increase in the quality and quantity of collagen in your skin fortifies the extracellular matrix, which leaves your skin looking healthy and smooth.

Muscle Recovery
Recovery time is often a limiting factor in our physical training. Whether we are runners, dancers, or bodybuilders, our bodies need to heal from the damage they incur before we can make demands of them again. Thus, if it takes us a long time to recover from a previous workout, we don’t get to train as often as we might like to. Red light therapy has been shown to enhance muscle recovery and reduce muscle fatigue after exercise. Studies conducted in both animals and humans suggest that red light improves recovery by influencing the structural and metabolic changes associated with muscle fatigue (Ferarresi et al., 2012).

Wound Healing
The ability of red light to stimulate tissue repair has been observed for many years. Since this discovery, red light therapy has been shown to accelerate the healing of wounds including burns, amputation injuries, skin grafts, infected wounds, and trapping injuries (Hawkins et al., 2005). It is thought that red light works to help heal wounds by promoting the growth of new blood vessels and skin cells and increasing collagen production and quality (Avci et al., 2013).

Mood and Cognitive Function
Our thoughts and feelings might be the most important part of our day-to-day lives. So when those are disrupted, it can really take a toll on everything we do. Red light therapy has been shown to improve mood, cognitive function, and mental clarity in people with depression and other mood disorders (Barrett & Gonzalez-Lima, 2013). Studies suggest that red light has these effects in part because of its ability to reduce inflammation and improve blood flow (Xu & Wan, 2022).

However, it’s important to note that the effectiveness of red light therapy may vary depending on the specific condition being treated, the type of device and protocol being used, and the specific characteristics of the person being treated. It’s always best to consult with a healthcare professional before starting red light therapy or any other new therapy.

Red Light Therapy Dangers

As mentioned before, red light therapy is quite safe. Just like with any other bright light, you wouldn’t want to look directly at it, but other than that exception, red light therapy is virtually risk-free.  ​

Red Light Therapy at Home

As mentioned previously, there are a number of devices you can use at home, including handheld devices, light panels, and full-body beds. These devices are widely available and can be purchased online or in health and wellness stores.

It’s important to note that not all red light therapy devices are created equal, and their efficacy may vary depending on the quality and specifications of the device. When choosing a home red light therapy device, it’s important to look for one that emits the optimal wavelengths of red light (typically between 630–670 nm) and has sufficient power output for the intended use.

Though there is plenty of flexibility in the best practices for using red light, it is best to follow the manufacturer’s instructions to ensure safety and optimize therapeutic benefits. Consulting an expert such as a red light therapy practitioner is also a great way to determine the optimal protocol for your specific needs and condition.

For more on different at-home red light therapy options, check out this video:​

Video: Red Light Therapy for Any Budget ​

Red Light Therapy for Depression

Red light therapy has been shown to reduce depressive symptoms in humans and animals. For example, one study showed that treating people who were experiencing a depressive episode resulted in participants feeling more positive, less depressed, and less anxious 2 weeks later than when they started (Schiffer et al., 2009). Another study found that people with depression who were treated with red light showed improved mood, memory, and attention following treatment (Barrett & Gonzalez-Lima, 2013).

Though the science strongly suggests red light is an effective way to treat depression, it is always best to consult with a healthcare professional before you make any changes to your treatment plan.​

Red Light Therapy vs. Infrared Sauna

Red light therapy and infrared sauna are similar and can be used to treat some of the same conditions, but they differ in the wavelengths of light they use.
​
Red light therapy uses wavelengths between 620 and 750 nm, while infrared wavelengths are even longer, between 750 and 2500 nm. You might also hear of saunas using near-infrared to infrared light, which means they produce infrared light as well as some of the red light on the visible part of the spectrum.

These two treatments also differ in the context in which they are used. Red light treatments are delivered either at home or in a clinic, and infrared sauna treatment takes place in a warm room where you get to lie back and relax. These different contexts can produce different results. For example, in an infrared sauna, infrared light heats the body directly, resulting in a variety of therapeutic benefits, including detoxification, improved circulation, relaxation, and stress relief. Because the context of red light delivery is not always so relaxing, you might not see these same benefits.​

Red Light Therapy Cost

The cost of red light therapy varies depending on several factors including the location, the provider, the type of device used, and the duration of treatment. In general, a single session of red light therapy can cost between $25 and $100 or more, depending on the provider and the type of device used.

At-home red light therapy devices can also vary widely in cost, with handheld devices costing around $50 to $200, while larger light panels and full-body beds can cost several thousand dollars.
​
Insurance typically does not cover the cost of red light therapy since it is considered an elective, non-medical treatment. However, some providers may offer package deals or discounts for multiple sessions, which can help to reduce the overall cost.

Other Red Light Therapy Studies

There is a wealth of research on red light therapy. These studies support the healing power of red light in both humans and animals. For example, a study in rats demonstrated that treatment with red light reduced inflammation in their legs (Laraia et al., 2012). This same effect has been found in studies testing humans (Ferarresi et al., 2012).​

Articles Related to Red Light Therapy

​Want to learn more? Check out these articles:

Books Related to Red Light Therapy

If you’d like to keep learning more, here are a few books that you might be interested in.

Final Thoughts on Red Light Therapy

When you list all of the benefits of red light therapy, such as accelerating wound healing, improving strength and stamina, reducing fine lines and wrinkles, and protecting the skin from UV damage, just to name a few, it sounds almost too good to be true (Avci et al., 2013; Barrett & Gonzalez-Lima, 2013; Ferraresi et al., 2012; Whelan et al., 2001). However, so far the evidence strongly suggests that red light is a safe and powerful treatment method.

​Red light therapy is an exciting option for treatment because it is safer and more accessible than other treatment options. It can be administered by a professional in a clinic or at home using handheld devices and light panels. Full-body red light beds can now often be found at tanning salons and spas. Red light therapy is similar to an infrared sauna, but the heat from the sauna has a few benefits beyond what red light therapy alone can do. The idea that some light could heal you physically and mentally may seem preposterous, but so far the science suggests it is real. To learn more about red light therapy, check out this video:

Video: Red Light Therapy: What It Is, Health Benefits & My Experience!

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