Red Light Therapy: The Secret to Increased Energy, Radiant Skin, and Improved Health
This comprehensive guide explores how red and infrared light therapy works, how to select an effective red light product, the appropriate dosage, and which type of light panel best suits your needs.
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You can maintain a healthy diet, exercise regularly, and take the right supplements, but if you want to truly optimize your health and achieve lasting results, there is one essential element that may be missing: light.
For those who have followed my work, you know that I strongly believe in the incredible healing power of the sun's rays. However, the sun isn't always available at certain latitudes, which means we sometimes need an additional boost of red light wavelengths to truly thrive.
In this guide, I will explore the remarkable health benefits of red and infrared light—from radiant skin and restorative sleep to boundless energy, pain relief, hormone balance, and fortified mental strength.
You’ll also find guidance on choosing the right light device, determining the optimal dosage, and understanding how this powerful technology works with your body.
Much of the information in this article is based on Ari Whitten's book, The Ultimate Guide to Red Light Therapy
Content
What is Infrared Light?
Why Humans Need Sunlight
How Red Light Affects the Body
10 Health and Beauty Benefits of Red Light Therapy
Skin & Beauty
Hair Growth
Fat loss
Cellulite
Hashimoto's thyroiditis - low metabolism
Pain relief and muscle recovery
Energy and chronic fatigue
Bones and fractures
Eyes and vision
Brain and mood
Guide to Choosing the Right Infrared Lamp
Guide to the Correct Dosage of Red Light Therapy
My Product Recommendations for Red and Infrared Light Therapy
Why I Don't Recommend Face Masks and Prefer Light Panels
What is Infrared Light?
You can see red light, but you can't see infrared light because it falls just outside the light spectrum visible to the naked eye.
Red light and infrared light are located at opposite ends of the light spectrum from ultraviolet (UV) light.
Both red light and infrared light are forms of electromagnetic radiation. Red light is visible, with wavelengths ranging from 600 to 700 nanometers (nm), while infrared light has longer wavelengths that are beyond human perception—typically from 700 nanometers to 1 millimeter. Infrared light is further divided into near-infrared (NIR), shortwave, mediumwave, longwave, and far-infrared (FIR) based on wavelength.
These light wavelengths are bioactive in humans, meaning they can significantly influence cellular function. When red and infrared light are absorbed by molecules in the skin and tissues, they generate heat energy.
The sun is the largest natural source of infrared light, but it can also be obtained from infrared lamps, certain types of crystals, infrared saunas, and fires.
A regular heating pad warms only the surface layer of the skin, while the heat from infrared light penetrates deeply into the skin, affecting organs, cells, and tissues. This is why infrared light is used in various treatments, including pain relief, skin rejuvenation, arthritis therapy, management of type 2 diabetes, and improving blood circulation.
At the end of the article, I will provide a guide to choosing the best infrared devices.
Why Humans Need Sunlight
In the last 30 years, the sun has been perceived as dangerous by the medical community, which seems like a strange conclusion. A significant amount of research suggests the opposite; until just 100 years ago, people mostly worked and spent time outdoors every day, and only very few developed melanoma.
Historically, humans have recognized the sun as a source of healing, both physically and spiritually. Ancient civilizations, including the Egyptians, Greeks, and Romans, utilized sunlight for healing and energy.
Hippocrates, the Greek physician, recommended sun therapy, known as heliotherapy, for various ailments. Meanwhile, the Romans constructed solarium structures for therapeutic sunbathing.
In the 19th and 20th centuries, sunlight became a key element in the treatment of skin and bone tuberculosis in Europe. The Danish doctor Niels Finsen used light to treat skin diseases and won the Nobel Prize in Medicine for his pioneering work, which laid the foundation for modern phototherapy.
In Indian Ayurveda, which has existed for thousands of years, sunlight is considered essential for balance and health. The sun is used to cleanse and heal the body and soul, with certain therapies involving the exposure of different parts of the body to sunlight to help balance energy.
A Swedish study published in 2014 investigated nearly 30,000 women aged 25 to 64 over a span of almost 20 years, note that a dataset of this scale is quite rare. The aim of the study was to assess the effects of sun exposure and sun habits on women's overall mortality. The findings revealed that women who regularly exposed themselves to sunlight had a longer life expectancy compared to those who avoided the sun.
Notably, the results indicated that women who shunned sunlight had a higher risk of dying from cardiovascular diseases and other health issues compared to those who frequently received sun exposure.
The Human Body Depends on Light for Health and Well-being
Just as human cells require nutrients from food, light is an essential nutrient for optimal cell function.
Certain wavelengths of light:
Energize our cells
Affect hormones and neurotransmitters
Balance mood
Improve physical performance
Speed up recovery from stress
Increase alertness
Enhance sleep quality
Positively regulate gene expression
However, over the past few generations, our shift to living indoors, reliance on artificial light, and limited sun exposure have led to a phenomenon known as ‘sunlight deficiency.’ This lack of sunlight can lead to toxicities that significantly impact our health and well-being.
Sunlight deficiency is associated with several health problems, including:
Neurodegenerative diseases such as Alzheimer's, dementia, multiple sclerosis, and Parkinson’s disease. 3, 4, 5, 6.
Diabetes. 12.
Insulin resistance syndrome. 13.
Heart disease. 14.
Research even suggests that insufficient sun exposure poses a health risk comparable to smoking. This underscores the essential role that sunlight plays in maintaining our health.
The popularity of infrared lamps can be attributed to their ability to address specific deficiencies in our light exposure. If we were to spend more time outdoors and bask in the sun's red and infrared light daily, the need for these devices would be significantly reduced. However, as I’ll explain below, infrared lamps offer the advantage of targeting specific areas more effectively than sunlight can.
How Different Lights Affect the Body
Light plays a significant role in influencing our biological functions, and there are five key types of light that have notable effects on the human body:
1. Blue Light: This wavelength is essential for regulating our circadian rhythm, a process that closely influences neurotransmitter and hormone levels in the brain. Exposure to blue light helps to maintain our sleep-wake cycle, directly impacting our overall well-being.
2. UV Light: Ultraviolet light is vital for synthesizing vitamin D, which is crucial for healthy bones and a robust immune system. Beyond this, UV light is also an effective disinfectant and possesses strong anti-bacterial properties.
3. Far-Infrared Light: This part of the sunlight spectrum provides heat and works by warming our cells. This process promotes changes in cell function
and improves blood circulation.
4. Red Light: This light interacts with the mitochondria in our cells and increases the production of cellular energy (ATP), which are some of the beneficial effects I will discuss below.
5. Near-Infrared Light (NIR): Similar to red light, NIR also targets mitochondria, promoting increased ATP production and contributing to various cellular processes, which I will also look into in more detail.
It's essential to remember that red and near-infrared light are not merely products of modern technology; they are natural components of sunlight. Our bodies have evolved over millions of years to harness the health benefits of these wavelengths, highlighting their significance in our overall health and wellness.
How Red Light Affects the Body
Red and near-infrared light (600-1100 nm) primarily impact the body by interacting with the mitochondria in our cells, stimulating various biological processes.
Red light is a form of electromagnetic radiation (EMR). Human cells contain molecules that can change their function when they absorb EMR. This absorption is a crucial process that supports life on Earth.
Certain cells possess special molecules known as photoacceptors. When these cells absorb light waves, the waves trigger biological chain reactions that enhance energy production within the cell.
The effects of red and near-infrared light appear to operate mainly through these photoacceptors, with the main photoacceptor being an enzyme called cytochrome c oxidase.
In mechanical terms, red and near-infrared light influence the body in two significant ways that promote overall health:
They stimulate cellular energy production (ATP).
They induce mild stress that ultimately strengthens the body (hormesis).
1. Red Light Stimulates ATP Production
Mitochondria are the powerhouses of cells, producing energy in the form of ATP (adenosine triphosphate), which is essential for vital functions like breathing, thinking, and movement.
Organs such as the heart, liver, and brain contain a high concentration of mitochondria due to their constant need for energy.
Red and near-infrared light is crucial for maintaining the functionality and energy production of mitochondria. These light waves can penetrate cells and activate the mitochondria, leading to increased cellular energy production.
A deficiency in red and infrared light can impair the efficiency of mitochondria in all organs and tissues, potentially resulting in health problems.
Why is this important?
Cells generate energy through a process called cellular respiration, which consists of four key steps: glycolysis, pyruvate oxidation, the Krebs cycle, and oxidative phosphorylation. In the final step, red light assists in moving protons across the mitochondrial membrane, enabling ATP synthase to produce ATP.
Cytochrome c oxidase (CCO), a crucial enzyme in this process, allows mitochondria to utilize oxygen efficiently for ATP production. Light-absorbing compounds in the body, including CCO, capture specific wavelengths of light, thus enhancing energy production.
When all these elements work together effectively, cells can function optimally, leading to improved overall health. Conversely, without sufficient light, cell performance declines.
CCO and Light: The Importance of Red Light
Red and near-infrared light (600-1000 nm) play a crucial role in activating cytochrome c oxidase (CCO), resulting in the release of nitric oxide (NO). This process enhances blood circulation, increases oxygen supply to cells, and boosts cellular energy production. Consequently, red light stimulates healing, reduces inflammation, and supports cell vitality.
Therefore, CCO is vital for both our energy levels and the body’s healing capacity—an effect that is effectively utilized in light therapy and infrared treatments.
Nitric Oxide (NO) and Health
Many people experience suboptimal cell function due to stress, toxins, artificial lighting, and pollution, which leads to reduced energy production.
Nitric oxide (NO) serves as a signaling molecule in the body, helping regulate essential functions. It acts as a “messenger” that causes blood vessels to relax and dilate, facilitating easier blood flow. This process ensures that organs and muscles receive more oxygen and nutrients. Additionally, NO supports the immune system in fighting infections and plays a role in neuronal communication.
When cells are not functioning efficiently or if the body lacks sufficient antioxidants to eliminate excess NO, it can start to interfere with oxygen utilization in the mitochondria. This imbalance may lead to a build-up of NO, which can obstruct the necessary oxygen needed for ATP production.
This is where red light therapy becomes beneficial. Red and near-infrared light help to remove excess NO, allowing oxygen to bind to the enzyme cytochrome c oxidase. As a result, mitochondria can once again produce energy efficiently, leading to increased energy levels and improved bodily function.
2. Red Light Creates Short-Term Low Dose of Metabolic Stress
When the body experiences a small amount of stress, it can lead to positive adaptations that ultimately strengthen it. For instance, muscle training applies a small stress to the body, resulting in stronger muscles. This concept is known as hormesis.
Red and near-infrared light generate a mild, short-term stress on cells, prompting them to activate their defense mechanisms.
This exposure causes the mitochondria (the powerhouses of cells) to send signals to DNA, activating genes that enhance energy production and boost the body’s natural defenses against inflammation and oxidative stress.
This form of stress helps cells become healthier and stronger, enabling them to produce more energy, combat harmful free radicals, and manage stress more effectively.
Unlike medications, which often provide only temporary relief, red light therapy promotes lasting resilience and increased energy capacity.
Humans benefit from these small bursts of stress because lacking them can weaken overall health.
As the old saying goes, both action and inaction have consequences.
In summary:
Red and near-infrared light stimulate mitochondria, leading to increased ATP production. This, in turn, promotes biological processes that result in improved healing, reduced inflammation, and elevated energy levels in cells. The effects align with a hormetic model, where a small amount of light stress enhances the cells' ability to manage long-term stress.
Additional Theories About How Red Light Affects our Biology
1. Red and near-infrared (NIR) light influences the water in our cells.
Water is also a photo acceptor, meaning it can absorb energy from certain light waves, including those in the red and infrared spectrum.
Since our cells are composed of approximately 70% water, recent studies suggest that the interaction between this water and light has a significant impact on our biology.
Scientists have discovered that when water is near surfaces that biochemically resemble structures found in our cells and is exposed to red or NIR light, it changes the viscosity of the water. In other terms - the water alters its "thickness" and "wetness."
This change is crucial when stuff needs to be transported through water, as it becomes easier when there is less resistance. In other words, the water becomes more fluid and smooth, allowing the ATP motor inside the mitochondria to rotate with less friction, which enables it to produce more energy.
This theory is still relatively new and requires further research.
2. Red and Near-Infrared (NIR) Light Interact with Chlorophyll and CoQ10 in Our Cells to Enhance Energy Production
Light and Chlorophyll in the Body
Chlorophyll, the green pigment found in plants, plays a crucial role in photosynthesis by absorbing light and converting it into energy. When we consume green vegetables, our bodies absorb chlorophyll, which is then broken down into substances that can enter our bloodstream.
Recent research suggests that chlorophyll from foods, such as green vegetables or supplements, is absorbed into our cells, particularly in the mitochondria. When exposed to red and near-infrared (NIR) light, chlorophyll may aid in transferring electrons within the electron transport chain, thereby optimizing ATP (adenosine triphosphate) production.
Light and Coenzyme Q10 (CoQ10)
Coenzyme Q10 (CoQ10) is a vital substance in our cells that helps generate energy. It exists in two forms: an inactive form (ubiquinone) and an active form (ubiquinol). Ubiquinol acts as an antioxidant, protects cells, and supports energy production in the mitochondria.
For the body to utilize CoQ10 effectively, it must be continuously converted from the inactive form (ubiquinone) to the active form (ubiquinol). When this conversion process is not functioning optimally, the body can accumulate excess ubiquinone while lacking sufficient active ubiquinol. This imbalance can weaken the cells' ability to produce energy. Many individuals are deficient in CoQ10, particularly in its active form, which explains the numerous studies that highlight the benefits of CoQ10 supplements.
Could it be that our declining levels of CoQ10, especially ubiquinol, are linked to a lack of sunlight and chlorophyll in our diet?
Research indicates that when chlorophyll molecules in the blood are exposed to light, they can facilitate the conversion of the inactive form of CoQ10 into its active form. This conversion process enhances the cells’ ability to combat harmful substances and protect the body.
One study showed that chlorophyll metabolites (substances formed when we consume chlorophyll-rich foods) mixed with CoQ10 in its ubiquinone form and exposed to red light resulted in the effective conversion of ubiquinone to ubiquinol. However, this conversion did not occur without the presence of chlorophyll metabolites or red light. This finding demonstrates that light can interact with chlorophyll metabolites to help restore CoQ10 to its active form.
Furthermore, blood can transport ubiquinol, meaning that cells do not necessarily need direct exposure to light to benefit from this effect. Cells can produce ubiquinol in one part of the body and then send it to other cells, spreading the beneficial effects of light throughout the body.
In summary, obtaining chlorophyll through our diet and exposing ourselves to red and NIR light can provide our cells with an energy boost and help protect them from stress.
In Practice
Chlorophyll and light work together to create an additional energy source, allowing the body to utilize energy from chlorophyll in a manner similar to how plants do.
CoQ10 combined with light enhances energy production. When exposed to light, CoQ10 becomes more effective in the mitochondria, leading to increased energy output and a reduction in oxidative stress
This may help explain why sunlight and light therapy can provide more energy, improve recovery, and support overall health.
While this research is still emerging, it presents an exciting theory that connects light, biology, and energy production in a novel way.
Personally, I take chlorophyll supplement.
In summary, red and near-infrared (NIR) light therapy aids the mitochondria in producing more energy, reducing inflammation, and strengthening the cells' defense systems, ultimately increasing resilience.
10 Health and Beauty Benefits of Red Light Therapy
There are numerous areas where red and near-infrared light can relieve, treat, and improve health, as confirmed by scientific studies. Here are the top ten benefits that research has proven.
1. Enhance Your Skin’s Health and Beauty with Light Therapy
Red and near-infrared (NIR) light can reverse the skin's aging process, making it appear more youthful. Here are nine examples:
1. Smoother and More Elastic Skin: Red and NIR light stimulate fibroblasts in the skin to produce more collagen and elastin. Collagen is vital for skin firmness, while elastin provides elasticity. Increased collagen production results in smoother skin with improved elasticity and fewer wrinkles. 15, 16, 17, 18, 19.
2. Healthy and Youthful Glow: Light therapy enhances blood circulation and promotes the formation of new blood vessels (angiogenesis), which improves blood flow to the skin. This leads to a better supply of nutrients and oxygen, essential for maintaining healthy, youthful skin.
3. Reduces Redness and Inflammation: Red and NIR light decrease inflammation and oxidative stress by activating the body's natural antioxidant defenses and reducing free radicals that damage skin cells and accelerate aging. This helps alleviate issues such as redness, irritation, and skin damage.
4. Increases Resistance and Refreshes Skin: The light stimulates cell renewal and repair by activating the mitochondria in skin cells to produce more ATP (energy). This process promotes skin renewal and healing of damaged areas, making the skin appear more resilient and refreshed.
5. Improves Skin Hydration and Plumpness: NIR light positively affects water molecules in the skin, enhancing hydration and barrier function, resulting in softer and more plump skin.
6. Reduces Wrinkles and Sagging: By strengthening connective tissue and improving skin structure, light therapy diminishes the appearance of wrinkles and fine lines while making the skin firmer and smoother
7. Evens Skin Tone and Reduces Brown Spots: Red light helps regulate melanin production by balancing melanocyte activity (the cells that produce melanin). Excess melanin can cause dark spots and uneven skin tone due to sun damage, hormonal changes, or inflammation. Light therapy increases the rate of natural skin cell turnover, which helps fade dark spots and creates a more even complexion. 20.
8. Accelerates Wound Healing: Red and NIR light enhance skin tissue repair and promote skin cell growth, speeding up healing in deeper layers of the skin. 21.
Many individuals with skin wounds—resulting from accidents, surgeries, or acne—find it challenging to achieve smooth, even skin. Research shows that infrared light aids in healing and promotes smoothness after skin damage by reducing inflammation.
9. Aids in Treating Acne and Skin Disorders: By reducing inflammation, improving blood circulation, stimulating pigment cells, and inhibiting viruses, light therapy assists with various skin disorders, including acne, scar tissue, vitiligo, burns, herpes virus wounds, eczema, and psoriasis. 23.
Many people seek to restore their skin's beauty without relying on harsh chemicals and antibiotics, which can further damage the skin.
Studies indicate that red light therapy effectively reduces the inflammation associated with acne.
2. Light therapy can slow hair loss and stimulate new hair growth
I know this from personal experience: the hair on my head, eyelashes, and lower legs grows significantly more in the spring and summer. My nails also grow faster during these seasons, and the reason for this is simple: more sunlight reaches my body.
Research confirms that red light, which the sun provides abundantly, not only promotes hair growth but also slows hair loss. This occurs because the light stimulates hair follicles and improves blood circulation in the scalp.
The underlying reason for this phenomenon is linked to several biological processes that boost energy production in the cells, reduce inflammation, and extend the hair growth phase.
The Three Hair Growth Cycles
Hair grows in a cycle comprising three main phases:
Growth Phase (Anagen):
This phase lasts 2-7 years, during which hair strands actively grow from the hair follicles.
Approximately 85-90% of hair is in this phase.
Transition Phase (Catagen):
Lasting 2-3 weeks, hair growth stops, and the hair follicle begins to shrink.
About 1-2% of hair is in this phase.
Resting/Shedding Phase (Telogen):
This phase lasts 2-3 months, during which hair falls out, and a new hair cycle begins.
Approximately 10-15% of hair is in this phase.
Hair loss often occurs when too many hair follicles prematurely transition from the growth phase to the resting/shedding phase, resulting in fewer hairs growing while more fall out.
Five Ways Light Therapy Promotes Hair Growth
1. Increases Energy Production: Red/NIR light stimulates the mitochondria in hair follicles to produce more ATP (energy). This provides hair follicles with the necessary resources to extend the growth phase (anagen) and delay hair loss (telogen).
2. Improves Blood Circulation: Red light dilates blood vessels in the scalp, increasing the blood supply to hair follicles. This means hair roots receive more oxygen and nutrients, making them healthier and more active.
3. Reduces Inflammation: Many types of hair loss are caused by inflammation, which weakens hair follicles and hampers new hair growth. Red light helps reduce inflammation by decreasing oxidative stress and calming overactive immune cells in the scalp.
4. Blocks DHT (Dihydrotestosterone): DHT is the primary cause of male hair loss. Over time, this hormone shrinks hair follicles, leading to baldness (androgenic alopecia). Red light can inhibit the harmful effects of DHT on hair roots, keeping hair follicles healthy and active. 24.
5. Activates Stem Cells: Red light stimulates dormant hair follicles, encouraging them to start producing new hair. Research shows that photobiomodulation activates epidermal stem cells, which are crucial for hair regeneration.
Studies indicate that red/NIR light can:
Increase hair density (more hairs per cm²)
Prolong the hair growth phase (anagen)
Prevent hair follicles from dying
Make hair thicker and healthier
Help women with patchy baldness (alopecia areata) in regrowing hair and increasing hair thickness. 25.
A 2018 meta-analysis found that individuals experiencing hair loss who used red light (650-680 nm) experienced greater hair growth compared to placebo groups.
3. Red Light Can Help With Fat Loss
Red and near-infrared (NIR) light can effectively support weight loss by aiding the release of fat from cells, boosting metabolism, improving circulation, and reducing inflammation. However, it's important to understand that successful weight loss requires more than just light therapy; a healthy diet and regular exercise are also essential. Nevertheless, red light can kick-start fat burning in several ways:
1. Stimulates Fat Release from Cells: Research indicates that red and NIR light can prompt fat cells (adipocytes) to release their stored fat into the bloodstream. The light waves influence the mitochondria within the cells, creating temporary pores in the fat cell membranes that allow fatty acids to escape and be utilized for energy.
2. Increases Metabolism and Energy Expenditure: Light therapy activates the mitochondria, leading to increased production of ATP (adenosine triphosphate), which boosts the body’s metabolism and energy expenditure. A higher metabolic rate enables the body to use released fat as energy more efficiently rather than storing it.
3. Improves Blood Circulation and Lymphatic Drainage: Enhanced blood flow facilitates the transport of fatty acids away from fat tissue, while improved lymphatic function helps eliminate waste products and reduce fluid retention. This can decrease swelling and the appearance of cellulite.
4. Reduces Inflammation and Improves Insulin Sensitivity: Inflammation and insulin resistance can contribute to fat accumulation, particularly around the abdomen. Red light therapy has been shown to have anti-inflammatory effects and can enhance cellular insulin sensitivity, making it easier for the body to regulate blood sugar and manage fat storage.
Scientific Evidence: Numerous studies suggest that combining red light therapy with exercise leads to greater fat loss compared to exercise alone. In one study, participants who incorporated light therapy into their training regimen experienced more fat loss than those who only engaged in exercise. 32.
4. Red Light Therapy help fight Hashimoto's Thyroiditis - Too Low Metabolism
Hashimoto's thyroiditis is an autoimmune disease that causes chronic inflammation of the thyroid gland. In this condition, the immune system produces antibodies that attack and destroy the thyroid, leading to a decrease in the production of metabolic hormones.
In response, the pituitary gland attempts to compensate by increasing the production of TSH (thyroid-stimulating hormone), which stimulates the thyroid to produce more thyroxine (T4). This constant stimulation can result in a goiter, where the thyroid gland enlarges.
Research has shown that red and near-infrared (NIR) light therapy can positively impact thyroid function. These therapies improve cell function, increase blood flow, stimulate tissue regeneration, and reduce inflammation—all of which support thyroid health.
A study conducted in 2013 demonstrated the positive effects of low-level laser therapy, using red and near-infrared light, on patients with Hashimoto's thyroiditis and hypothyroidism. In the study, patients received ten treatments targeting the thyroid gland.
The results were noteworthy:
48% of the patients were able to completely discontinue their use of levothyroxine after the treatment.
The remaining patients significantly reduced their dosage.
Thyroid function improved, evidenced by lower TSH levels and higher levels of naturally produced T3 and T4.
Ultrasound scans indicated a reduction in both inflammation and damage to the thyroid gland.
While more research is needed, existing studies consistently suggest that light therapy has beneficial effects on thyroid health.
5. Red Light Reduces Cellulite
Light therapy has been shown to effectively reduce fat deposits and cellulite. The dimpled appearance of the skin, often described as resembling the surface of an orange or cottage cheese, occurs when the layer of fat beneath the skin pushes against the connective tissue and bulges outward.
Several factors contribute to the formation of cellulite, including an increase in the number or size of fat cells, a thinner collagen layer, looser connective tissue, and changes in blood supply.
Red and near-infrared light help combat cellulite in three main ways:
1. Increases collagen and elastin production: This strengthens the extracellular matrix, resulting in firmer skin.
2. Improves blood circulation: Enhanced blood flow strengthens blood vessels in the affected area.
3. Stimulates fat cell activity: This encourages fat cells to release stored fat, which the body can then burn for energy.
Research supports the effectiveness of light therapy for reducing cellulite.
For instance, one study found that combining light therapy with massage led to a 71% reduction in cellulite. 26. Another study indicated that 82% of participants experienced smoother skin following red light treatment. 27.
Overall, light therapy is one of the few scientifically proven methods for reducing cellulite, and it may be the most effective option available.
6. Red Light Relieves Pain and Supports Muscle Recovery
Red and near-infrared (NIR) light therapy is an effective, non-invasive method for reducing pain and accelerating recovery. By decreasing inflammation, improving blood circulation, and enhancing cellular energy production, light therapy helps the body heal faster and function better.
Numerous studies have documented the benefits of light therapy for pain management and muscle recovery. For instance, one study found that athletes who used red and NIR light before and after exercise experienced significantly less muscle soreness and faster recovery times. Other studies indicate that light therapy can alleviate pain from conditions such as osteoarthritis, back problems, and muscle injuries.
Five ways light therapy relieves pain and supports recovery:
1. Reduces Inflammation and Pain: Light therapy lowers inflammation by inhibiting pro-inflammatory cytokines while promoting the production of anti-inflammatory substances. This can help relieve pain associated with injuries, arthritis, and chronic conditions. Several studies have shown that red light can alleviate pain from rheumatoid arthritis, fibromyalgia, and neuropathy.
2. Increases Blood Circulation and Oxygen Supply: When red and NIR light penetrates tissue, it stimulates the formation of nitric oxide, which dilates blood vessels. This improved blood flow ensures that muscles and tissues receive more oxygen and nutrients. Enhanced circulation also helps remove waste products, such as lactic acid, thereby reducing muscle soreness and stiffness.
3. Accelerates Muscle and Injury Healing: Light therapy activates the mitochondria within cells, increasing ATP (adenosine triphosphate) production, the cell's primary energy source. This boost in energy helps cells repair more quickly, which is crucial for muscle recovery following exercise or injury. Studies have shown that light therapy can shorten recovery times and reduce muscle damage.
4. Increases Collagen and Elastin Production: Collagen is vital for maintaining healthy tendons, joints, and muscles. Red light therapy stimulates collagen production, strengthening connective tissue and reducing the risk of injury.
5. Stimulates Endorphins for Pain Relief: Light therapy can enhance the release of endorphins, the body's natural painkillers. This may aid in managing chronic pain and decrease reliance on pharmaceutical pain relievers.
7. Red Light Therapy: Boosting Energy and Combating Chronic Fatigue
Red light therapy is known for its anti-inflammatory properties and its ability to enhance mitochondrial function. Since many chronic diseases and fatigue stem from inflammatory conditions or ineffective mitochondria, red and near-infrared (NIR) light have become effective tools for increasing energy levels and alleviating symptoms of chronic fatigue. Here’s how it works:
1. Increases Mitochondrial Energy Production. Mitochondria are often referred to as the "powerhouses" of the cells, responsible for producing adenosine triphosphate (ATP), the energy currency of the body. Red and NIR light is absorbed by the enzyme cytochrome c oxidase within mitochondria, leading to increased ATP production. The more ATP the cells produce, the more energy the body has to function, thereby reducing fatigue and enhancing both physical and mental performance.
2. Reduces Oxidative Stress and Inflammation. Chronic fatigue is frequently linked to elevated levels of oxidative stress and inflammation. Red and NIR light can help lower harmful free radicals by enhancing the antioxidant defenses of cells, notably through increased levels of superoxide dismutase (SOD) and glutathione. This protective effect shields cells from damage and improves their overall functionality.
3. Regulates the Nervous System and Reduces Stress. Chronic stress and dysfunction within the autonomic nervous system—particularly an overactive sympathetic response—can lead to feelings of fatigue. Red light has a calming effect on the nervous system, helping to balance the sympathetic (stress response) and parasympathetic (relaxation response) systems.
4. Improves Sleep Quality. Quality sleep is crucial for maintaining energy levels and mental clarity. Red and NIR light can support a healthy circadian rhythm by boosting melatonin production and regulating sleep patterns. It has also been shown to reduce sleep disturbances commonly experienced in conditions like chronic fatigue syndrome (CFS) and fibromyalgia.
Overall, red light therapy provides a promising approach to fighting chronic fatigue by enhancing energy production, reducing inflammation, calming the nervous system, and promoting better sleep.
8. Red Light Strengthens Bones and Promotes Fracture Healing
Research involving animals has demonstrated that red and near-infrared (NIR) light can significantly accelerate the healing of fractures and bone defects.
When a bone breaks, the production of ATP in the damaged cells is disrupted, leading to energy deficiency and cell death. Red and NIR light can help to counteract this by:
Stimulating energy production in bone cells to accelerate regeneration.
Increasing the levels of growth factors in bones, which speeds up the healing process.
Improving blood circulation and the formation of new blood vessels to ensure that nutrients and oxygen reach the injured area.
Regulating inflammation to help reduce pain and swelling.
Promoting collagen production and strengthening bone tissue, which makes healing more effective.
Studies show that bones exposed to near-infrared (NIR) light exhibit increased bone formation and collagen deposition. This is why light therapy is popular in sports, particularly for treating common injuries such as fractures and sprains, ranging from horse racing to professional football.
Light therapy, also known as photobiomodulation, utilizes specific wavelengths of light to stimulate cell function and regeneration. In eye treatment, this therapy has shown promise in improving vision and alleviating symptoms of certain eye diseases, including age-related macular degeneration (AMD).
9. Red Light Therapy for Eye Health and Vision Improvement
In the field of eye care, light therapy has shown potential for enhancing vision and alleviating symptoms of certain eye diseases, particularly age-related macular degeneration (AMD). 30.
How Light Therapy Improves Vision and Eye Health:
1. Stimulates Retinal Cells: Targeted light therapy can activate cells in the retina, promoting their regeneration and function. This can enhance the eye’s ability to focus and respond to light stimuli.
2. Improves Blood Circulation: Light therapy can boost blood flow to the eyes, ensuring a better supply of nutrients and oxygen to the eye tissues.
3. Reduces Inflammation: This therapy can decrease swelling and discomfort in the eyes.
Light Therapy and Age-Related Macular Degeneration (AMD):
AMD is a disease that affects the macula, the central part of the retina, and it can lead to vision loss. There are two forms of AMD: dry and wet. For individuals with dry AMD, light therapy has shown promise as a non-invasive treatment option.
Research involving patients with AMD has indicated that red light treatment can improve vision, with these improvements lasting between 3 and 36 months after treatment. Additionally, some patients have reported reductions in edema, hemorrhages, visual distortions (metamorphopsia), blind spots (scotoma), and color vision disorders (dyschromatopsia).
It's important to note that the eyes are sensitive organs; therefore, any light therapy should only be conducted under the guidance of a physician.’
10. Red Light Can Boost Your Brain and Elevate Your Mood
Red and near-infrared (NIR) light enhance brain function by increasing energy production, improving blood circulation, and promoting neuroplasticity, while also reducing inflammation and stress hormones. These effects contribute to improved cognitive function and mood, making light therapy a promising approach for mental health and brain enhancement.
Three Ways Red Light Improves Cognitive Abilities
1. Increases ATP Production in Neurons: Mitochondria in brain cells generate energy (ATP), but this production often declines with age, stress, or illness. Red light stimulates the mitochondria, providing the brain with the energy it needs to function optimally.
2. Enhances Blood Flow to the Brain: Red light dilates blood vessels, increasing oxygen supply to the brain. This boost improves concentration, memory, and mental clarity. Numerous studies have shown that light therapy can help slow cognitive decline in neurodegenerative diseases like Alzheimer's.
3. Promotes Neuroplasticity and Neuronal Repair: Light therapy stimulates growth factors such as Brain-Derived Neurotrophic Factor (BDNF), helping the brain form new connections and repair damaged neurons. This can enhance learning, memory, and cognitive flexibility.
Research involving patients with mild cognitive impairment has shown improvements in memory, attention, and problem-solving skills following NIR light therapy.
Five Ways Red Light Improves Mood and Reduces Stress, Anxiety, and Depression
Several studies indicate that individuals experiencing depression often have reduced blood flow to certain areas of the brain, particularly the prefrontal cortex, which is central to mood regulation, decision-making, and emotional control.
1. Enhances Blood Flow: Red and NIR light stimulate the production of nitric oxide (NO), causing blood vessels to dilate. This increases the supply of oxygen and nutrients to the brain, enhancing activity in areas affected by depression.
2. Boosts Energy in Brain Cells: Depression is associated with low mitochondrial function, meaning brain cells produce less ATP. Red light increases ATP production in neurons, improving their performance.
3. Balances Neurotransmitters: Light therapy can elevate the production of serotonin and dopamine, which are crucial for mood and feelings of well-being. At the same time, it may reduce levels of the stress hormone cortisol.
4. Reduces Inflammation in the Brain: Chronic inflammation is linked to depression, brain fog, and neurological diseases. The anti-inflammatory effects of red and NIR light can help protect the brain from oxidative stress and inflammatory conditions.
5. Improves Sleep Quality: By stimulating mitochondria, light therapy can help regulate the body's circadian rhythm, enhancing the production of the sleep hormone melatonin. Improved sleep supports brain function, reduces stress, and elevates mood.
Studies have demonstrated that individuals with depression and anxiety experience significant mood improvements following light therapy.
Harnessing the Power of Red Light
Red and NIR light are powerful tools for enhancing overall health. If there were a pill that offered all these benefits without side effects, it would be considered a miracle cure.
The best part is that this "pill" already exists.
It doesn't need to be swallowed;
it needs to be absorbed through the skin.
Light serves as a vital source of energy and promotes a healthier body on all levels.
As I mentioned in the beginning: You can adopt a healthy diet, exercise wisely, and take good supplements, but to achieve lasting and meaningful results, you must incorporate light into your routine.
While I advocate for the healing power of sunlight, the winter season often lacks sufficient natural light, making light devices particularly beneficial.
Guide to Choosing the Right Infrared Lamp
When selecting a red or nearinfrared (NIR) lamp for light therapy, there are four important factors to consider before making a purchase:
1. Wavelengths
Not all wavelengths are equally effective. Look for a device that emits wavelengths with scientifically proven therapeutic effects:
630-680 nm: This range is optimal for red light therapy.
800-880 nm: This range is optimal for NIR therapy.
Or a combination of both
Research indicates that wavelengths between 600-700 nm and 780-1070 nm significantly impact cytochrome c in the mitochondria. These specific wavelengths are linked to impressive results in various areas, including:
Antiaging
Arthritis relief
Fat loss
Waist size reduction
Hair growth
Joint repair
Bone healing
Cancer recovery and prevention
Cognitive improvement and overall brain health
Please be aware that effective treatment occurs only within these specific wavelengths. I do not recommend devices that specify wavelengths outside of this range (e.g., 700-770 nm) or do not indicate their wavelengths at all.
Note that some quality devices offer a combination of both red and NIR wavelengths.
2. What Purpose do You Need the Light Panel for?
The key difference between red light and near-infrared light lies in how deeply each can penetrate the body.
Red light, which is in the 630-680 nm range, doesn’t penetrate deeply. It’s ideal for treating skin and other surface disorders, such as hair loss. Since it’s absorbed more in the upper layers of tissue, a greater amount of the light energy remains on the skin's surface, which helps stimulate cell repair and promote hair growth. Additionally, red light is visible.
On the other hand, near-infrared light, ranging from 800-880 nm, can penetrate much deeper. This makes it more effective for treating muscles, bones, tendons, ligaments, organs, the brain, and endocrine glands. It can also effectively address skin concerns, anti-aging, and hair issues.
It's important to note that both wavelengths have similar effects on cells and can be used for various purposes. However, for brain treatments, near-infrared wavelengths are necessary to penetrate the skull.
Lastly, keep in mind that near-infrared light is invisible, it works even if you can’t see it.
3. A Suitable Wattage for our Light Panel is Crucial for Effectiveness.
Power density is essential because a specific intensity is needed for the cells to benefit from red light therapy. It also plays a significant role in the treatment's effectiveness, especially for targeting deeper tissues such as muscles, joints, and organs.
To determine power density, you need to know the wattage of the light and the size of the treatment area (refer to the dosage section below for more details).
The ideal setup is a large light panel with a power density of at least 30 mW/cm², reaching around 100 mW/cm² at close range (approximately 15 cm). This intensity ensures the light penetrates to therapeutic levels utilized in research, particularly for deeper tissues.
Additionally, it is important to use the light from longer distances to effectively treat larger areas of the body. In contrast, lower wattage lights necessitate holding the device very close to the body, which restricts treatment to small areas and can make sessions quite time-consuming.
*) mW/cm² stands for milliwatts per square centimetre and measures the power density of light—specifically, how much light energy strikes a designated surface per second.
mW (milliwatt): One thousandth of a watt, indicating the amount of energy.
cm² (square centimetre): A measurement of the area that light illuminates.
4. Size of the Area Needing Treatment
Most light panels and lamps available on the market are designed to treat only small areas at a time.
Many handheld lamps marketed as anti-aging solutions for skin aging issues typically have a low power density, often around 10 mW/cm², with some even less. These devices usually cover a small area, typically 30-60 cm². This means that to achieve noticeable results, you would need to hold the device over one cheek for 15-30 minutes before repeating the process on the other cheek and then on the forehead. This method can quickly become tedious, especially on a busy day.
You can achieve much better results with more powerful lights that cover larger areas effectively in one session.
The devices I recommend can deliver up to 100 mW/cm² when positioned about 15 cm away and still provide effective doses (20-30 mW/cm²) from up to 60 cm away. This is advantageous because even light panels that are only 40-50 cm long can function as full-body devices.
When positioned 60 or 90 cm away from the body, the light spreads sufficiently to cover almost the entire front or back at once, while still remaining effective. (Note: This method is best suited for skin and anti-aging treatments, not for deep tissue therapy.)
In summary, a high-power-density light panel can function like a device three times its actual size.
With the appropriate power and dimensions, you can effectively treat large areas such as the face, torso, and legs, or even multiple areas simultaneously. This allows you to provide nearly full-body light therapy in just a matter of minutes.
Guide to the Correct Dosage of Red Light Therapy
Dosage is a crucial factor in the effectiveness of red and near-infrared (NIR) light therapy.
How much is too little, too much, or just right?
Unlike the notion that "more is better," red and NIR light follow a specific dosage curve:
Low doses: Result in little or no effect.
Moderate doses: Produce optimal therapeutic benefits.
High doses: Can lead to decreased effectiveness and, in some cases, negative consequences such as cellular fatigue, increased oxidative stress, or reduced function.
The concept of hormesis applies here: a little stress (in this case, light) can strengthen the body, but excessive exposure can be harmful.
That said, red and NIR light therapy is generally very safe, with only a few potential side effects from overdose.
If you feel a bit tired after using your light device, it’s usually a sign that you may have overdone it. In that case, simply lower the dosage, and you should feel better.
What is the Right Dose of Light?
I wish the answer was straightforward, but to find the right dose we need to take several factors into account. These include wattage, the distance from the light device, the size of the device, the area of the body being treated, and, importantly, the joules of energy.
However, there's no need to worry! While the calculations may seem technical, there are practical examples you can use both before purchasing and using a light therapy device.
Understanding Joules
A joule (J) is a unit of measurement for energy, similar to kilojoules, which measure energy in food. When we refer to joules per square centimeter (J/cm²), we are talking about the amount of energy (light) that the skin or tissue receives per square centimeter during a treatment.
How to Calculate J/cm²
The formula for calculating joules per cm² is:
J/cm² = mW/cm² × seconds ÷ 1000 (Here, 1000 is used to convert milliwatts to watts.)
Light Intensity and Distance
When using light therapy devices, aim for those that deliver at least 20-30 mW/cm², and preferably 60-100 mW/cm² if you want to target deeper tissue.
You can adjust the light intensity by changing the distance to the device:
Close (approximately 10-15 cm): High intensity; suitable for treating deep muscles and tissues.
Further away (30-60 cm): Lower intensity but covers a wider area; ideal for skin treatments, full-body therapy, and energy enhancement.
Treatment Time
Typical treatment times range from 5 to 20 minutes per area, depending on:
Light intensity (the stronger the light, the shorter the treatment time)
Distance from the light source
The type of condition being treated (skin vs. deep tissue)
Example
10 minutes at 100 mW/cm² ≈ 60 J/cm² (a good therapeutic dose for many applications)
20 minutes at 50 mW/cm² provides the same dose.
Frequency and Consistency
Frequency of Treatment:
Most people see the best results with treatments 3 to 7 times a week, especially at the beginning.
For chronic issues or systemic treatments, daily sessions may be ideal for 4 to 12 weeks
Long-term Maintenance:
After the initial treatment period, you can reduce the frequency to 2 to 3 times a week for maintenance.
Recommended Doses (Joules/cm²) Based on Goals:
Objective
Enhancing skin, anti-aging
Wound healing
Muscle and joint pain
Deep tissue / joints / nerve tissue
Brain stimulation
Hair growth.
Energy dose (J/cm²)
3-10 J/cm²
5-15 J/cm²
20-50 J/cm²
30-80 J/cm²
10-30 J/cm²
4-6 J/cm²
(1 J/cm² = 1 mW/cm² for 1000 seconds, or e.g. 100 mW/cm² for 10 seconds)
Additional Tips:
For optimal results, use both red light (630-670 nm) and near-infrared light (NIR) (810-850 nm). The red light is effective for surface treatment, while NIR penetrates deeper into the skin.
If you choose not to treat your eyes, wear protective goggles, although there are benefits to eye exposure as well.
Ensure that your skin is clean and free of creams or sunscreen, as these products can block light absorption.
Start with a gentle approach and pay attention to your body's signals, especially if you have autoimmune conditions or sensitivities.
My Product Recommendations for Red and Infrared Light Therapy
There are numerous red and near-infrared light therapy devices available today, ranging from small handheld units and face masks to large full-body panels. For effective, measurable, and proven results, I recommend investing in a device that offers high power density, low EMF radiation, and the capability to provide broad treatment in a short duration.
One of the best series on the market right now—and my personal favorite—is the BIOMAX series from PlatinumLED Therapy Lights. Here’s why:
Efficiency
BIOMAX panels deliver some of the highest power densities in the industry, reaching up to 100 mW/cm² at approximately 15 cm distance. This allows you to achieve a therapeutically effective dose (5-20 J/cm²) in just a few minutes, depending on the distance and treatment purpose. Additionally, these panels utilize multiple wavelengths in one unit—typically 630, 660, 810, 830, and 850 nm—providing broad coverage for both skin and deeper tissue.
EMF-Free Technology
PlatinumLED is a leader in low EMF emissions. In fact, BIOMAX panels are completely EMF-free during normal use (at a distance of 15-30 cm), unlike many other brands that still emit significant amounts of electromagnetic radiation when close to the body. This means you can use them safely on a daily basis without concerns about accidental radiation exposure.
Price and Value
The BIOMAX range is priced on the higher end, but it offers exceptional quality and durability. A small model designed for the face and upper body starts at approximately £4,000 to £5,000, while a larger panel for full-body use ranges from £10,000 to £14,000. Free shipping is available in Europe.
Time Efficiency
With a BIOMAX panel, you typically require only 5 to 10 minutes of daily treatment, depending on your specific goals. This is a significant contrast to LED face masks, which often need 60 to 90 minutes per session to deliver the same amount of energy and only cover a small area at a time.
Other Excellent Panels
Here are a few brands and models that are performing exceptionally well in the market.
Mito Light Biohacker 4.0
Power Density: Up to 120 mW/cm² at approximately 15 cm distance.
Wavelengths: 630 nm, 660 nm, 830 nm, 850 nm.
EMF: Low EMF emission.
Price Point: Reasonably priced relative to performance.
Shipping: Free shipping within the EU.
Red Light Rising - Advantage and Full Stack Series
Power Density: Up to 100 mW/cm², depending on the model.
Wavelengths: 660 nm and 850 nm.
EMF: Low EMF.
Price Range: Approximately 4,300 DKK for smaller panels to about 7,000 DKK for larger models.
Shipping: Free shipping throughout Europe, with no additional customs or import fees. Products are shipped from the Netherlands, with a delivery time of 2-5 days.
LuminousRed
Power Density: Ranges from 100 to 150 mW/cm², depending on the model.
Wavelengths: 660 nm and 850 nm.
EMF: Very low under normal usage.
Price Range: Moderate to high, based on the panel size.
Shipping: Free shipping within the EU.
CytoLED Triplex
Power Density: Up to 120 mW/cm² at approximately 15 cm distance.
Wavelengths: 630 nm, 660 nm, and 850 nm.
EMF: Low EMF emission.
Price Level: Competitive.
Shipping: Free shipping within the EU.
Why I Don't Recommend Face Masks and Prefer Light Panels
Many people consider the popular LED face masks as their first light therapy device, but I believe they are rarely the best choice, either economically or therapeutically.
While the masks are close to the skin, the LEDs are often spaced far apart, which means the light doesn’t hit the entire skin surface evenly—resulting in only partial coverage.
The power density of these masks is typically low, around 5-10 mW/cm², which is far less than the therapeutic levels needed to achieve the results proposed by research.
To achieve an effective treatment with a mask, you typically need to wear it for 45 to 90 minutes, and that’s just for the face. In contrast, a high-quality panel with a power density of 60 to 100 mW/cm² can deliver the same or even better results in just 5 to 10 minutes. Moreover, a panel can cover larger areas of the body at once, not just the face.
Additionally, many masks are priced relatively high compared to the benefits they offer. For the same investment—or sometimes just a little more—you can often purchase a smaller table panel that is more versatile, effective, and time-saving in the long run. This is why I recommend opting for a quality panel; it is simply a better investment in terms of effectiveness, time, and money.
Disclaimer:
The information contained in this post is intended solely for informational purposes and should not be regarded as medical advice. The claims presented herein have not been assessed by The Danish Health Authority. The products referenced within this blog and the information provided are not designed to diagnose, treat, cure, or prevent any disease. This blog does not serve as a replacement for a personal consultation with a qualified healthcare professional and should not be interpreted as medical guidance. All content is based on the opinions of Hanne Robinson. By engaging with this blog, you acknowledge that it is for personal informational use only and is not a substitute for professional medical advice.