Red Light Therapy: Benefits, Applications, and Science
"Light is the first of painters. There is no object so foul that intense light will not make it beautiful."
--Ralph Waldo Emerson
Red light therapy, a relatively new approach in healthcare, is stepping into the spotlight for its effectiveness across multiple areas of health. Red light therapy (RLT) uses low-level red light to target a surprising range of health concerns. It has shown promise in improving skin health, workout recovery, pain management, cognition, and so much more. Most impressively? It's non-invasive, accessible to everyone, and has minimal, if any, side effects.
So why aren't more people doing it? They say that the research takes at least 7 years to be adopted into the mainstream, however, with mounting evidence across many domains, I'm anticipating that this will be one of the next major wellness trends.
Let's shine a light on red light therapy.
What is Red Light Therapy?
Red light therapy (RLT), also known as PBM or photobiomodulation therapy, LLLT or low-level laser therapy, and near-infrared light, utilizes low-dose red wavelengths of light (typically between 620nm and 750nm) to induce therapeutic effects in various medical conditions. This non-invasive modality is gaining traction in clinical practice due to its ease of use and emerging evidence for its efficacy.
How Does Red Light Therapy Work?
Red light therapy, also known as photobiomodulation, has gained traction in recent years as a potential treatment for various skin concerns. It utilizes specific wavelengths of light, typically in the red and near-infrared range, to deliver therapeutic benefits to the skin. Unlike traditional light sources that generate heat, red light therapy devices employ medical-grade LEDs (light-emitting diodes) to deliver precise doses of light without discomfort or significant side effects.
The effectiveness of red light therapy lies in its cellular-level interactions. When red and near-infrared light penetrate the skin, they are absorbed by the mitochondria, often referred to as the "powerhouse" of the cell. This light absorption stimulates a series of cellular responses, including increased production of adenosine triphosphate (ATP), the primary energy source used by cells. Enhanced ATP levels are believed to trigger various beneficial effects, including promoting collagen production, reducing inflammation, and accelerating tissue repair.
While the precise mechanisms of photobiomodulation are still under investigation, clinical studies have demonstrated its potential for improving skin health. Red light therapy has been shown to be effective in reducing wrinkles and fine lines, promoting wound healing, and alleviating certain inflammatory skin conditions like acne and psoriasis. Further research continues to explore the potential applications of red light therapy in various aspects of skin health and beyond.
The Benefits of Red Light Therapy
Red light therapy (RLT) is a growing field with promising applications for various health concerns. Let's explore some of the potential benefits supported by ongoing research:
1. Skin Health
In dermatology, red light therapy's mechanisms involve photobiological processes that activate cellular pathways crucial for skin repair and inflammation control. For instance, red light activates cytochrome c oxidase in the mitochondrial respiratory chain, which plays a pivotal role in cellular energy production and metabolic regulation. In short, LLLT and red light therapy are non-invasive and effective ways to manage a variety of skin conditions and overall skin health.
Acne
The combination of red and blue light therapies are increasingly relied on for their effectiveness in acne treatment due to their distinct yet complementary actions writes a 2015 review, Light-based therapies in acne treatment. Red light penetrates deeply into the skin to reduce inflammation and regulate sebum production, addressing the swelling and redness associated with acne lesions. Meanwhile, blue light, typically around 415 nm wavelength, targets and destroys Propionibacterium acnes bacteria without harming surrounding tissue. Combining these therapies capitalizes on their synergistic effects: blue light kills acne-causing bacteria, while red light simultaneously soothes inflammation and promotes skin healing.
In another study, comparing two types of low-level laser therapy (LLLT) for treating acne, researchers tested red (630 nm) and infrared (890 nm) wavelengths on 28 patients with mild to moderate acne. They found that after 12 treatment sessions over 10 weeks, the red light significantly reduced acne lesions on the treated side of patients' faces (from an average of 27.7 to 6.3 lesions), whereas the infrared light did not show a significant reduction (from 26.9 to 22.2 lesions). The researchers discussed that this may be due to how red light penetrates deeper into the skin and can reduce inflammation and sebum production.
Psoriasis
Red light therapy has also been found to show promise for psoriasis, a chronic autoimmune inflammatory skin disease characterized by rapid skin cell turnover, resulting in thick, scaly patches on the skin's surface. Research has shown that sequential treatments with red light over several weeks achieve significant clearance rates of psoriatic lesions without notable side effects. In a preliminary study, researchers reported, "Clearance rates at the end of the follow-up period ranged from 60% to 100%. Satisfaction was universally very high."
Scars
Skin fibrosis, or scarring, affects millions globally each year, with current therapies often causing significant side effects and offering limited effectiveness. A systematic review identified six relevant studies demonstrating that red LED light can modulate key cellular processes involved in fibrosis, such as collagen production, cellular proliferation, and inflammation in dermal fibroblasts. These studies highlight red LED light's potential to mitigate these processes and the authors stated, "Visible light phototherapy is an emerging therapeutic modality for treatment of skin fibrosis."
Sunburn
This study explored whether using a specific type of red light therapy could help protect the skin from getting red and irritated (erythema) when exposed to UV rays, similar to how sunburn happens. They tested this by treating one thigh with red LED light before exposing it to UV light, comparing it to another thigh that didn't receive the red light treatment. They found that the red light treatment significantly reduced the skin's reaction to UV rays in most participants, suggesting it could make the skin more resistant to UV damage, like sunburn, without needing traditional sunscreen. This approach might be especially helpful for people with conditions like polymorphous light eruption (PLE) who are sensitive to sunlight.
My anecdote: I've been using my Bon Charge Red Light Device on an 8-year-old scar on the inside of my right foot which I got from chopping it with an axe while camping (story for another time). In the six weeks, I've used it there for 3-5 times a week for 10 minutes a bout, it's gone from a chronic light red, purple, and blue color to a smaller light red one.
Wounds
A randomized clinical trial investigated the effect of red light therapy on the healing of donor sites in 11 patients with grade 3 burn ulcers after skin graft surgery. The study found that local use of a red light laser significantly accelerated the wound healing process by 7 days compared to control sites.
My anecdote: My 4-year-old son fell onto a stick at a playground, tearing a gash into his shin and requiring 10 stitches. I used that same device on his shin to help speed up the wound healing while also limiting the scar formation every day. I held it under the table as he sat there playing with Legos, barely knowing it was even on.
Reduced Wrinkles
A study aimed to assess the effectiveness and safety of two new light sources for large-scale skin treatment, specifically red and near-infrared light. The research involved 136 volunteers in a randomized, controlled trial where participants received treatments twice weekly with red light or near-infrared light. After 30 sessions, the results demonstrated significant improvements in skin complexion, texture, and intradermal collagen density for treated groups compared to controls, as confirmed by blinded evaluations of clinical photographs. The study concludes that both red and near-infrared light sources show efficacy and safety for skin rejuvenation, with red light specifically highlighted for its beneficial effects on skin appearance and collagen density increase.
Additionally, a prospective, randomized, placebo-controlled, double-blind, split-face study evaluated the efficacy of LED phototherapy, including red light therapy, for skin rejuvenation in 76 patients with facial wrinkles. Patients received treatments with either 830 nm (infrared), 633 nm (red light), a combination of both, or a sham light twice a week for four weeks. The study found significant reductions in wrinkles (up to 36%) and increases in skin elasticity (up to 19%) in the treated groups, alongside histological improvements, including increased collagen and elastic fibers. Additionally, LED phototherapy, including red light, activated fibroblasts and modulated mRNA levels of key inflammatory markers.
Skin Texture and Appearance
This study focused on evaluating the efficacy and safety of red light therapy in enhancing skin texture and appearance. It was conducted with 136 volunteers, including 113 subjects divided into treatment groups receiving specific wavelengths (611–650 nm or 570–850 nm). The results showed significant improvements in skin complexion, reduced roughness (profilometry), and increased collagen density (ultrasonography) compared to controls. Blinded clinical evaluations of photographs further validated these findings.
2. Pain & Inflammation
Red light therapy has demonstrated significant benefits across various medical conditions, including rheumatoid arthritis, neuropathies, complex regional pain syndrome-I, Achilles tendinitis, and acute neck pain. These therapeutic effects are thought to come from the stimulation of cellular processes, such as increased ATP production and modulation of inflammatory mediators, through the absorption of red and near-infrared light by mitochondria.
A 2009 Cochrane review of red light therapy for rheumatoid arthritis (RA), found that it significantly reduced pain, decreased morning stiffness duration, and improved tip-to-palm flexibility compared to placebo. No significant differences, however, were observed in functional assessment, range of motion, or local swelling between the treatment and control groups. The authors wrote, "LLLT could be considered for short-term treatment for relief of pain and morning stiffness for RA patients, particularly since it has few side-effects.”
It's even shown to reduce pain for conditions such as neuropathies and complex regional pain syndrome-I, with patients reporting a 30-50% reduction in pain intensity after several sessions.
A small study on seven patients with Achilles tendinitis tested low-level laser therapy (LLLT) and a placebo. The LLLT used infrared light at 904nm per point. Results showed a significant reduction in inflammation markers (prostaglandin E2) and increased pain tolerance.
According to a systematic review and meta-analysis of 16 randomized controlled trials involving 820 patients with acute neck pain, red light therapy showed a significant improvement of less pain intensity immediately after treatment and over the medium term.
3. Workout Recovery
Red light therapy has also been shown to enhance muscle mass and workout recovery with use either before or after a workout. It's thought to do this by stimulating cellular energy production (ATP), reducing oxidative stress, and promoting tissue repair through photobiomodulation mechanisms.
In this study, participants received NIR therapy on the biceps brachii muscle before engaging in resistance exercises. The results showed that this significantly reduced strength loss compared to sham treatments.
A study looked at the use of RLT (a.k.a. photobiomodulation) in athletes after exercise and found that it "can increase muscle mass gained after training, and decrease inflammation and oxidative stress in muscle biopsies."
Another study, a meta-analysis of 24 randomized control trials on red light therapy found that it has even wider-reaching gains. The authors write,
"Our findings indicate that LLLT [red light therapy] improves muscular performance and accelerates soreness recovery in athletes. .... We recommend LLLT use before or after competition, allowing the athletes to regain their capacity faster without side effects."
4. Other Benefits
Research has found that red light benefits go beyond skin health, fitness, and pain. Here are some other areas that red light therapy has shown promise.
Hair Growth: Some studies suggest RLT may stimulate hair follicles, potentially promoting hair growth and combating hair loss.
Cognitive Function: The study, Photobiomodulation makes a difficult cognitive task less arduous, explores how photoneuromodulation (PNM) affects cognitive function, particularly memory and executive functions, using functional near-infrared spectroscopy (fNIRS). Thirty-three young adults underwent either real red light therapy or a sham procedure on their foreheads before engaging in memory tasks. The group receiving real red light therapy experienced reduced frontal brain activity during challenging memory tasks compared to the control group.
Seasonal Affective Disorder (SAD): Early research indicates RLT may be beneficial for regulating mood and alleviating symptoms of SAD.
Cancer: Research into red light therapy and its potential for cancer treatment is still in its early stages. This article suggests that while red light therapy isn't universally beneficial, it may have promising effects such as damaging tumors, enhancing other cancer treatments, and bolstering the immune system. Notably, two clinical trials highlighted increased survival rates among cancer patients receiving this therapy.
Dementia: A 2023 systematic review and meta-analysis looked at 12 trials and 766 participants to find that light therapy significantly improved cognitive function as measured by a common dementia test (MMSE).
Pre-Conditioning (Heart Attacks, Stress, Injury, etc.): The concept of pre-conditioning with low-level laser therapy (LLLT) involves using light therapy before expected tissue damage occurs, such as during surgery or after a heart attack. LLLT has long been used to help tissues heal faster and reduce pain and inflammation by stimulating a specific enzyme in mitochondria that boosts energy production. Recent research suggests that LLLT can also prepare cells and tissues before they face stress, like surgery or injury, activating protective responses that can enhance recovery and reduce pain. This approach shows promise in protecting muscles, minimizing nerve pain, and potentially even guarding against heart attacks.
Thyroid Function: A 2013 study found that near-infrared light therapy significantly improved thyroid health in chronic autoimmune thyroiditis patients. Notably, 47% of participants reduced or eliminated their thyroid medication within nine months. The treatment also reduced thyroid peroxidase (TPOAb) antibodies for Hashimoto's disease, indicating less autoimmune activity. A 2010 study found that red light therapy helped 38% of participants reduce their thyroid medication dosage, with 17% stopping medication entirely.
TBI Recovery: A pilot, open-protocol study assessed the effects of red and near-infrared LED treatments on cognitive performance in 11 patients (aged 26-62, 6 males) with chronic, mild traumatic brain injury (mTBI). After 18 outpatient sessions over six weeks, significant improvements were seenin executive function and verbal memory, with Stroop Test results showing increased inhibition and inhibition switching, and the California Verbal Learning Test (CVLT)-II revealing enhanced total trials performance and long delay free recall. Participants also reported improved sleep, reduced PTSD symptoms, and better social and occupational functioning.
Vision: A randomized, double-blind trial with 112 participants over six months exposed children to red light therapy. These children experienced significantly less myopia progression and axial elongation compared to those using a sham device. The therapy was well tolerated with no adverse events.
Accessing Red Light Therapy
Red light sounds great. Now how do I access it? Here’s how you can incorporate natural red light into your routine:
At-Home Devices: There is a growing market for red light therapy devices designed for home use. I've been using the Bon Charge Red Light Device at home for everything from workout recovery to healing old scars, to helping my son's wound on his shin from stitches heal better. Bon Charge is a leading provider in the field, known for its high-quality, FDA-cleared red light therapy devices. They offer a range of red light devices including a red light face masks, a face and chest mask, a wand, and larger full-body devices.
Spa, Gyms, & Wellness Centers: Some spas and wellness centers incorporate red light therapy into their services, often combining it with other treatments like facials or massages. Gyms have even got in on the game and Planet Fitness even provides access to red light therapy with their black card membership.
Sunset and Sunrise: The most natural form of red light is by being in the presence of sunrises and sunsets. This 15-30 minute exposure can help address health concerns, however, I'm unaware of any study that relies strictly on this means of getting red light. Still, it's the most beautiful.
FAQ
Is red light therapy safe?
Red light therapy is considered safe for most people when used as directed, however, it's important to consult with your doctor before starting any new treatment, especially if you have any underlying health conditions or are taking medications.
What are the side effects of red light therapy?
Red light therapy typically has minimal side effects. Some people may experience temporary redness, warmth, or tingling at the treatment site.
How often should I use red light therapy?
The recommended frequency of red light therapy can vary depending on the specific condition being treated and the device being used. It's important to follow the manufacturer's instructions for your specific device.
Can red light therapy damage my eyes?
It's important to avoid looking directly at the light source during red light therapy treatment. Some devices may come with protective eyewear.
How long does a typical red light therapy session last?
Treatment times can vary depending on the device, the condition being treated, and the severity. Home-use devices typically require longer sessions (10-20 minutes) compared to stronger clinical devices (a few minutes). Always follow the manufacturer's instructions for your specific device.
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