Red light therapy: The ultimate guide for radiant health and longevity

Red light therapy (RLT) is sticking around for a reason. Once a clinical tool for healing wounds and improving skin, it’s now a favourite in holistic health routines for everything from boosting energy to enhancing sleep to slowing signs of aging.

But what exactly is red light therapy, and how can you use it safely and effectively?

What is red light therapy?

Red light therapy (also called photobiomodulation or low-light therapy) uses specific wavelengths of red and near-infrared light to penetrate the skin and stimulate cells at the mitochondrial level, think of it as charging your body’s batteries (your mitochondria) to work out more efficiently.

At it’s core, red light therapy works by enhancing mitochondrial function through boosting ATP (cellular energy) production. This energy is what powers nearly everything your body does: healing, regenerating, producing collagen, and even stabilising mood.

Wavelengths typically used:

• Red light (620 – 750 nm): Best for skin-deep benefits (collagen, scars, acne).
• Near-infrared light (750 – 1100 nm): Penetrates deeper into muscles, joints, and organs to support recovery and inflammation.

Proven benefits of red light therapy

1. Improved skin health

• Boost collagen and elastin
• Reduces wrinkles, fine lines, and sun spots
• Helps with acne and eczema flare-ups

2. Muscle recovery & pain management

• Speeds up healing after workouts or injury
• Reduces chronic pain, joint stiffness, and inflammation

3. Better sleep & mood

• Helps balance circadian rhythms
• Supports melatonin production and reduces cortisol (stress hormone)

4. Hair regrowth

• Can stimulate hair follicles and improve scalp circulation

5. Longevity and anti-aging

• By reducing oxidative stress and cellular damage, red light therapy plays a powerful role in slowing biological aging
• May help support mitochondrial health and autophagy (two key pillars of long-term vitality)

6. Hormonal balance & fertility support

This one is a bit more debated but there are some studies showing that red light therapy may:

• Support thyroid function and reduce symptoms of PCOS
• Promising studies around increasing testosterone and regulating female hormones.

How to use red light therapy at home

• Daily or 3-5 x a week
• 10-20 minutes per session
• Keep the device 6-18 inches from your skin
• Use on clean, dry skin with no sunscreen or lotion as they can block absorption.

In terms of the time of the day, using red light therapy in the morning can provide a boost of energy, help regulate your mood and circadian rhythm. As for the evening, many note its calming effects as it aids relaxation and muscle recovery. However avoid too late or it may energise you! The best tip is to try both and see how your body responds. Then you can find what works best for your rhythm.

Things to note!

• Avoid eye exposure to high-powerful panels unless wearing protective goggles
• Start slow if you’re sensitive (shorter sessions, lower intensity)
• Don’t overdo it, more is not necessarily always better.
• Check for medications that increase light sensitivity (some acne or antidepressants)

How to choose the right red light therapy device?

When looking for a red light therapy device, you want to look for the following

• Wavelengths between 630 – 850 nm (ideally includes both red + near infra-red)
• Irradiance levels: Minimum of 100 mW/cm² at the recommended distance.
• FDA-registered or third-party tested.

As for the types of red light therapy (RLT) devices, they all have slightly different use cases including:

• Panels: These are the most versatile and can be used for the full body or large areas.
• Face masks: Great for skincare routines.
• Wraps or belts: For targeted use on joints, gut etc.

I personally recommend this top-rated red light therapy panel from Amazon. It meets all the safety standards and has amazing reviews for both skincare and pain relief.