Red Light Therapy Miracle Treatment or Wellness Hype? What the Research Really Says

I remember as a kid playing a game called Red Light, Green Light 1,2,3.

So…today, it’s only the red light that’s my focus.

As a matter of fact, today it seems like everywhere I look, someone is talking about red light therapy. There are ads for masks that promise younger-looking skin, beds that claim to improve your health, and handheld devices that are supposed to reduce pain, help wounds heal, and even boost your energy.

Let’s explore this further, because whenever I see something promoted as the answer to almost everything, I want to make sure it’s real.

So, I decided to look at what the research actually says.

The first thing I discovered is that there are really two types of light often discussed together.

Red light has wavelengths of about 620 to 700 nanometers, and primarily affects the skin and tissues close to the surface.

Near-infrared light ranges from about 700 to 1,100 nanometers and penetrates deeper into muscles, joints, and other tissues.

Scientists often refer to both as photobiomodulation, which simply means using specific wavelengths of light to stimulate changes inside cells.

The theory is interesting. These wavelengths appear to stimulate mitochondria, the tiny power plants inside our cells, to produce more ATP. This is the molecule our bodies use for energy. Researchers also believe these wavelengths may reduce oxidative stress and inflammation.

That sounds impressive.

But does it actually work?

The answer is...sometimes.

Where the Research Looks Promising

One of the strongest areas of research is wound healing.

Several studies have found that red light therapy can speed the healing of wounds and reduce inflammation after injuries. A 2014 review published in Photomedicine and Laser Surgery concluded that photobiomodulation has beneficial effects on tissue repair and wound healing.

There is also fairly good evidence for reducing certain types of pain.

Research has shown benefits for conditions such as osteoarthritis, chronic neck pain, and tendon injuries. A large review published in The Lancet found that low-level laser therapy reduced chronic neck pain better than a placebo in many patients.

Dermatologists have also been using red light for years, and studies suggest it can improve collagen production, reduce wrinkles, and help certain acne patients by decreasing inflammation and promoting skin repair.

Athletes have become interested as well.

Some research suggests using red or near-infrared light before exercise may reduce muscle fatigue and improve recovery afterward. A systematic review published in the Journal of Biophotonics found encouraging results, although the authors noted that treatment timing and dosage are critical.

Now for the Downsides

Here's where you need to be careful.

Many of the claims being made online go far beyond what the research currently supports.

Can it cure Alzheimer's disease?

Reverse diabetes?

Treating depression?

Boost immunity?

Increase longevity?

Well…to put it simply, the evidence isn't there…yet.

Researchers are actively studying these possibilities, and some early results are intriguing. But intriguing isn't the same as proven.

Another issue is that not all devices are created equal.

Many inexpensive products sold online don't provide enough power or the correct wavelengths to produce the effects seen in research studies.

In other words, just because something glows red doesn't mean it's therapeutic.

Dosage also matters since too little light may do nothing, and too much may actually reduce the desired effects.

Scientists even have a name for this: the biphasic dose-response effect. More is not always better.

Then there's the cost.

Some home devices cost several hundred dollars. Others are well over a thousand.

That's a significant investment for something that may or may not help your particular condition.

So…The Next Question: Is It Safe?

Fortunately, red and near-infrared light therapy appears to be quite safe when quality devices are used correctly. If there are side effects, the reports are that they are mild and temporary. Some of the side effects are eye strain, headaches, or skin irritation. All of these are usually from improper use or excessive exposure. So…follow the damn instructions!

Unlike ultraviolet (UV) light, these wavelengths do not appear to damage DNA or increase skin cancer risk.

However, eye protection is recommended with many higher-powered devices, especially lasers, and people taking medications that increase light sensitivity should talk with their healthcare provider before using them.

My Take

I'm encouraged by the research because this isn't one of those therapies with no science behind it.

There are legitimate studies showing benefits for wound healing, pain relief, and certain skin conditions.

At the same time, I think the marketing has gotten ahead of the evidence. (When has that ever happened in drug advertising??!!)

Whenever someone claims that one treatment helps almost every disease known to medicine,  my "healthy skepticism meter" starts flashing.

As with so many natural health approaches, red light therapy isn't magic.

It isn't a cure-all.

But for some people, and for some conditions, it may become another useful tool in the toolbox.

And that's probably the healthiest way to look at it.

One Final Thought

Red light therapy is interesting, and I expect we'll learn much more about it over the next few years. But I also think it's important to keep things in perspective.

Regular exercise, eating a healthy diet, getting enough sleep, managing stress, and spending some time outdoors have far more evidence supporting their benefits than any light therapy device currently on the market.

If red light therapy helps, think of it as one more tool in your wellness toolbox, not a replacement for the healthy habits that can or are serving you well.

Selected Research

Chung H, Dai T, Sharma SK, et al. (2012). The Nuts and Bolts of Low-Level Laser (Light) Therapy. Annals of Biomedical Engineering, 40(2), 516–533.

Hamblin MR. (2017). Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics, 4(3), 337–361.

Avci P, Gupta A, Sadasivam M, et al. (2013). Low-Level Laser (Light) Therapy (LLLT) in Skin: Stimulating, Healing, Restoring. Seminars in Cutaneous Medicine and Surgery, 32(1), 41–52.

Chow RT, Johnson MI, Lopes-Martins RÁB, Bjordal JM. (2009). Efficacy of Low-Level Laser Therapy in the Management of Neck Pain: A Systematic Review and Meta-analysis. The Lancet, 374(9705), 1897–1908.

Leal-Junior ECP, Vanin AA, Miranda EF, et al. (2015). Effect of Phototherapy (Low-Level Laser Therapy and Light-Emitting Diode Therapy) on Exercise Performance and Muscle Recovery: A Systematic Review. Journal of Biophotonics, 8(1-2),