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Red Light Therapy
Red light emitted by devices like red light panels has a specific wavelength that penetrates into skin, improving skin integrity, elasticity, and collagen production. RLT may promote muscle recovery by enhancing cellular energy creation, help against hair loss, and improve joint health by reducing inflammation.
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What is Red Light Therapy
Red Light Therapy (RLT) utilizes specific wavelengths of red light (620-700 nm) known to penetrate skin tissue to promote skin repair, enhance muscle regeneration, and exert anti-inflammatory effects. RLT is also known as photobiomodulation in biohacking and low-level laser therapy (LLLT) in clinical settings.
This regenerative tool is widely available at fitness centers, health resorts, and wellness facilities. Delivery systems range from portable laser-like devices and LED panels to comprehensive full-body capsules and 360-degree beds.
RLT: History & Origin
Red light therapy (RLT) has ancient roots despite its modern appearance. The Ancient Egyptians pioneered chromotherapy—treating ailments using specific colors of light—recognizing different wavelengths could influence healing. (1) Modern scientific exploration began in the 1980s and 1990s when NASA researched red light’s potential to enhance plant growth in space and its effects on human tissues. (2) These studies showed red light could accelerate wound healing and tissue regeneration in astronauts. (3)
RLT: Use Cases
Red light therapy has evolved into a versatile treatment modality available in medical clinics, fitness centers, wellness spas, and home devices.
– Clinical applications typically include faster tissue regeneration or wound healing.
– Sports medicine uses RLT for reducing recovery time and promoting muscle regeneration.
– Dermatologists apply it for skin conditions like psoriasis and as an anti-aging intervention by stimulating collagen production.
Treatment options range from handheld devices to full-body light beds, with home devices making regular treatments more accessible.
Red Light Wavelength
Red light occupies wavelengths between 620-750 nanometers (nm) in the electromagnetic spectrum. Shorter wavelengths (620-660 nm) affect superficial tissues, making them effective for skin applications, while longer wavelengths penetrate deeper, potentially aiding in muscle recovery.
Beyond 700 nm lies near-infrared light (700-1000 nm), which reaches muscles, bones, and organs. Many therapeutic devices combine both red and near-infrared wavelengths to target multiple tissue depths simultaneously. Unlike ultraviolet light which is intense and can be damaging to skin faster, red and near-infrared lights are longer, less intense, and interact with cellular components to promote regeneration.
How Does Red Light Therapy Work?
Red light therapy is believed to work by influencing the mitochondria—the cellular power plants that produce ATP (adenosine triphosphate), our body’s energy currency. When red light penetrates the skin, it interacts with cytochrome c oxidase, a photoreceptor in mitochondria. (4) (5) (6)
Red light therapy also increases circulation by stimulating nitric oxide, which dilates blood vessels. (7) Improved circulation delivers more oxygen and nutrients, critical for energy production, recovery, and removing waste products.
Red light therapy operates through hormesis—where low doses of potential stressors trigger beneficial adaptive responses. It’s comparable to exercise, where muscle stress stimulates repair processes that strengthen muscles.
Low-intensity light therapy can provide even more reactive oxygen species (that cause inflammation) in some cells, which might promote proliferation and enhance their antioxidant capacity. This can support cellular energy creation, regeneration, and restoring redox homeostasis. (8)
4 Potential Benefits of Red Light
Red light therapy, also known as photobiomodulation or low-level light therapy (LLLT), offers several promising health benefits through its unique ability to penetrate tissues and stimulate cellular energy production.
Red Light Therapy for Skin Repair
Red light therapy is widely recognized for its ability to rejuvenate skin and accelerate wound healing. The therapy works by penetrating deep into the skin layers, where it stimulates mitochondrial activity to produce adenosine triphosphate (ATP)—the energy currency of cells.
LLLT has been used for reduction of acne scars, skin tissue damage, wrinkles, and skin burns. (9) It can increase the proliferation of fibroblasts, reduce inflammation, stimulate angiogenesis (creation of new vessels) (10) and nitric oxide (NO) which improves skin circulation that supports repair. (9)
Red Light has been shown to enhance collagen and elastin synthesis, which are critical to maintaining healthy skin and preventing wrinkles and attaining a youthful look. (11) (12)(13) RCT shows up to 36% reduction in wrinkles and up to 19% increase in skin elasticity. (14) In-house (high bias) study shows 76.9% improvements in wrinkles, 92.3% improvements in skin tone. (15)
Clinical studies have shown that RLT accelerates the healing process in superficial wounds by reducing inflammation and oxidative stress. (16) Although not statistically significant, some subjects experienced faster skin recovery when combining red, blue, and near-infrared wavelengths. (16)
Red Light Therapy for Muscle Recovery
As red light penetrates deep tissue, it may facilitate some metabolic processes in the muscle, aiding in reducing muscle fatigue and soreness (DOMS).
Research demonstrates that photobiomodulation can support muscle growth, with studies showing increased muscle mass gains when applied after strength training. (17) Another RCT shows improved strength gains when applied pre-exercise and as a post-injury rehab tool. (18) The fact that RLT reduces inflammatory markers and oxidative stress, (19) (20) which are critical to stimulate muscle growth, makes its efficiency questionable, at least for hypertrophy.
However, studies show that low-level laser or LED therapy have resulted in improvements in exercise performance, power output, and accelerated recovery. (21) There are some mentions of Photobiomodulation mechanism on increasing Testosterone and improving DHEA synthesis which overlaps with the strength effects; however, data is still limited and low-quality. (22) (23)
In conclusion, RLT can be an adjunct tool that supports muscle repair, wound healing, and accelerates some metabolic processes in the muscle by improving cellular energy creation and circulation.
Red Light Therapy for Joint Health (Inflammation)
Due to its anti-inflammatory action, RLT has been used to improve joint health and reduce inflammatory conditions like osteoarthritis.
Studies have compared the effectiveness of red LED light therapy with low-level laser therapy in alleviating TMJ symptoms, indicating that both methods can provide significant pain relief. (24) The anti-inflammatory effects of red light help reduce swelling and promote healing in affected joints, improving overall joint health and function.
Research shows LLLT being effective in pain reduction and improved cartilage thickness (4-8 weeks), (25) and reduced pain and improved function in subjects with osteoarthritis. (26) Combined with glucosamine chondroitin sulphate and exercise, adding RLT brought better results for preventing cartilage deterioration. (27)
Red Light Therapy for Eye Protection and Vision
Red Light Therapy has also been used for certain eye conditions, both for prevention and functional improvements. The potential mechanisms involve anti-inflammatory effects and stimulating ATP production, potentially decreasing photoreceptor degeneration.
RLT may help
- slow down the progression of nearsightedness in children. (28) (29)
- improve retinal function and prevent deterioration (30)
- preserve visual acuity (in vitro) (31) in patients with age-related macular degeneration. (32)
Red light exposure may cause damage to the retina, (33) hence why it is advised that people use protective eyewear during cosmetic Red Light Therapy treatments. Any treatment for eyes should be performed by a qualified medical professional.
How to Use Red Light Therapy
The main methods of red light application include:
Light Panels
These wall-mounted or standing devices emit red light from an array of LEDs. Typically positioned 6-12 inches away from the body, with sessions lasting 10-20 minutes. Panels are ideal for treating larger body areas like the back, chest, or multiple areas simultaneously.
Handheld Devices
Portable wands or small units designed for targeted treatment of specific areas like the face, joints, or small pain points. These devices are typically held 1-6 inches from the skin for 3-5 minutes per treatment area.
Full-Body Beds / 360° Systems
Similar to tanning beds, these allow for whole-body treatment in one session. Sessions typically last 8-15 minutes with the body positioned centrally within the unit. These are commonly found in wellness centers or specialized clinics.
Red Light Masks
Contoured to fit the face, these devices are specifically designed for facial treatments targeting wrinkles, acne, and skin texture. Sessions typically last 10-15 minutes, 3-5 times weekly.
Low-Level Laser Therapy (LLLT)
Medical-grade lasers applied by healthcare professionals for more intensive, focused treatment. These are often used for deeper tissue problems, wounds, or specific medical conditions.
Infrared Saunas
While not pure red light therapy, infrared saunas incorporate some beneficial, longer infrared wavelengths. Sessions last 20-30 minutes and combine heat and light stimuli.
Natural Sunlight
Morning or late afternoon sunlight contains beneficial red and near-infrared wavelengths without the more damaging midday UV radiation. This is why spending 20-30 minutes outdoors during these times is highly appreciated amongst health experts and biohackers.
Side Effects of Red Light Therapy
As with any stimuli, the dose is critical. The intensity of red light can be determined by: power intensity or irradiance and power density (J/cm2). The closer the subject to the red light emitting device, and the longer the exposure, the more intense and strong the effect.
Overdoing red light can cause damage similar to sun exposure, hence why it’s important to talk to a qualified medical professional for RLT use. Red light is thought to be generally safe, including some potential risks like:
- eye damage: wear protective eyewear during sessions
- photosensitive reactions: increased light sensitivity resulting in skin irritation like skin rashes, burns, or itching
