What is red light therapy, and does it even work?

Move over clay, sheet and peel-off masks. Today, red light therapy masks are the skin care go-to, promising a radiant glow. While this technology — officially known as photobiomodulation — is popular for smoothing fine lines, the benefits of red light therapy extend far beyond skin care. Limited research indicates it may reduce inflammation, ease pain, support hair health and even improve sleep quality.

That said, not all red light therapy is created equal. The wavelength and power of the light are crucial to its effectiveness. "The proper power output ensures the light can penetrate deep enough into the skin's layers," explains Liliana Lopez, nurse practitioner and cofounder of H&W with HBOT, a wellness center in Spring Valley, N.Y. "Too weak and it won't make much impact; too strong and it could be uncomfortable. It's about finding the sweet spot backed by reliable research."

Curious if you should give red light therapy the green light? To skip the guesswork, we spoke with experts to help break down the benefits of red light therapy, the potential risks and how to use it effectively to get the results you want. Here is how you can make the most of this cutting-edge therapy.

What is red light therapy?

Think of red light therapy as sunlight's healing cousin. It delivers specific wavelengths of red and near-infrared light deep into your skin cells, naturally boosting energy production and cellular repair, much like how plants transform sunlight into nourishment.

The magic happens in your mitochondria — remember those "powerhouses of the cell" from middle school biology? These cellular engines produce energy in the form of adenosine triphosphate (ATP), and red light therapy assists this process, helping cells function more efficiently, which can ultimately lead to a range of health benefits.

According to Dr. Frank Lipman, MD, an integrative and functional medicine physician in New York City, "red light therapy supports the body's natural healing processes to reduce inflammation and redness, boost collagen production, diminish the appearance of wrinkles and fine lines and promote healing." Small studies indicate it may also help improve cell signaling and combat oxidative stress, which play a role in chronic diseases and accelerated aging.

While other light therapies like blue light (ideal for surface conditions such as acne) have their place, red light therapy dives deeper into tissue. "It penetrates deeper into the body, promoting blood flow, supporting muscle recovery and accelerating the healing process by offering broader benefits related to inflammation and recovery," explains Lipman. This deeper reach allows red light therapy to deliver systemic benefits — from boosting mood and regulating sleep patterns to supporting heart health — by reducing oxidative stress and improving cellular function.

However, it's important to note that research is relatively new, and studies are smaller and limited. While the science is promising — including potential applications for athletic performance, reducing side effects during some cancer treatments and treating moderate depression and anxiety — the benefits aren't yet definitive, and more evidence is needed. It's also important to understand that individual differences between people — age, health status, sex and other underlying conditions — may impact results. It's always best to talk to a health care professional to see whether red light therapy may be an appropriate complementary treatment method for your specific concerns.

Potential benefits of red light therapy

From skin rejuvenation to pain relief, there's a slew of promising benefits of red light therapy. The key to reaping the rewards, however, is landing on the proper wavelength and dose. "The exact effect of the light therapy depends on these factors," says Timothy J. Demchak, PhD, a professor of applied medicine and rehabilitation at Indiana State University who studies how light therapy affects the body's healing processes.

Remember, if the wavelength is too short, it won't penetrate the skin effectively. The ideal red light wavelength should be between 630 and 680 nanometers, while the best near-infrared wavelength falls between 800 and 830 nm. As Demchak notes, higher wavelengths reach deeper tissues, leading to greater potential cellular benefits.

While some of the benefits of red light therapy are better studied than others, research suggests it holds promise in several areas, including:

• Anti-aging: Red light therapy for the face is super popular and for good reason: "It stimulates collagen production, [which may] reduce wrinkles and fine lines," says Lipman. In fact, a study in the Journal of the American Academy of Dermatology showed that just 10 minutes daily of red light (at 640 nanometers) and infrared light (at 830 nanometers) boosted production of collagen, elastin and hyaluronic acid, key proteins for skin firmness. Supporting these findings, a small 2023 study found that two 12-minute sessions weekly for three months led to firmer skin, reduced pore size, fewer wrinkles and improved skin tone.

• Pain reduction: Red light therapy may help with muscle soreness and joint pain, says Lipman. "Research shows it reduces inflammatory markers and oxidative stress throughout the body, helping tissue heal and relieve discomfort."

• Wound healing and tissue repair: Red light therapy "increases blood flow through the local release of nitric oxide, a vasodilator," says Demchak. This increased blood flow delivers oxygen to cells, accelerating recovery from injuries and supporting muscle repair. For example, a review of 28 studies with 1,500 patients found that adding red and infrared light therapy to standard care for diabetic foot ulcers shortened healing time by over 18 days.

• Acne reduction: One small study showed that light therapy reduced inflammatory acne by nearly 60% after six weeks of treatment, with red wavelengths causing less pain and skin darkening than blue light alternatives. It's thought that red light therapy works because it penetrates deep into the skin, targeting sebaceous glands, which produce oil that can clog pores and trigger breakouts.

• Healthier hair: Lipman suggests that red light therapy may also stimulate hair follicles, supporting hair growth, density and thickness. One study even found that 650-nanometer red light therapy may even help treat androgenetic alopecia, a common cause of hair loss.

• Improved sleep: A small, 2023 randomized-controlled trial showed promise for red light therapy boosting sleep quality, while another small study indicated it may reduce post-sleep grogginess. Another potential bonus? The researchers in the latter study found that the participants exposed to red light therapy during 90-minute naps performed better on cognitive tasks than those who slept in darkness.

• Better mood: While scientific research on red light therapy’s effects on mood and mood disorders is still emerging, patients frequently report feeling more energetic after red light therapy, which may stem from improved cellular efficiency, according to Lopez.

Limitations and potential risks

Demchak assures that there are very few limitations or risks associated with red light therapy, which is why it's generally considered safe for most. The biggest downside? It can cause mild pain or skin irritation in some, especially if you overdo it. But even those red light therapy dangers are rare. Of course, always use your red light therapy mask, mat or tower as directed to avoid damaging your skin or eyes. Also, the following individuals should avoid red light therapy:

• Pregnant women

• Those using pacemakers

• People with high fever

• People with lupus

• Those with darker skin tones

• Current cancer patients

While cancer is often listed as a contraindication to red light therapy, some recent studies show that red light therapy may actually be helpful during certain cancer treatments. For example, a 2023 report in the journal Supportive Care in Cancer suggests that red light therapy may help alleviate radiation dermatitis, a sunburn-like reaction to radiation cancer treatment. If you have cancer, it's important to talk to your oncologist about whether red light therapy might be right for you.

If you have a darker skin tone, check with your dermatologist before trying red light therapy. The American Academy of Dermatology Association notes these skin types may be more sensitive to the treatment, with a higher chance of developing dark spots.

Is red light therapy right for you?

If you're sold on the benefits of red light therapy and are ready to try it — now what? Whether you're into at-home red light therapy or having it done at a med spa or clinic, start by checking with a health care professional — especially if you have underlying health conditions. They can help determine if this treatment fits your needs and may even recommend quality at-home devices.

With so many options on the market, it's hard to know which will deliver great results and which will leave you disappointed. For help, use our guide to help find the best red light therapy mask, and follow these before-you-buy steps:

Step 1: Choose the right type of device

Red light therapy devices come in several forms, and the best one for you depends on your goals and budget. According to Lopez, here are the most common options:

• Masks, helmets or hats: These targeted devices are designed for the face and scalp, making them ideal for skin rejuvenation and hair growth support.

• Handheld devices: Compact and portable, these tools offer precise treatment for relieving joint stiffness or addressing blemish-prone skin.

• Panels or mats: Unlike red light therapy masks that you wear on your face, these are larger devices that offer full or partial body coverage. They're ideal for those with broader wellness goals or wanting to treat multiple areas simultaneously.

• Saunas and beds: Some infrared saunas incorporate red light therapy for a whole-body experience.

Step 2: Look for devices backed by science

Not all red light therapy devices deliver the proper wavelengths to be effective. For optimal results, look for a device that emits two essential wavelength ranges: 630 to 680 nanometers of red light and 800 to 880 nanometers of near-infrared light.

Be wary of manufacturers who cite general research about red light therapy without proving their specific device works. "Often manufacturers provide a list of references showing that light therapy works, but they don’t have studies proving their specific device delivers similar outcomes," Demchak explains.

Step 3: Check for FDA clearance

An FDA-cleared device is considered safe for consumer use. While this is an important safety check, you'll still want to confirm the device emits those key wavelengths.

Step 4: Manage expectations

No matter which device you choose, consistency is critical. "Red light therapy is not a magic wand — it requires consistent sessions for best results," says Lopez. "As with any treatment, a comprehensive approach that includes good nutrition, exercise and regular checkups is key."

Step 5: Follow instructions

Don't wing your at-home red light therapy treatment! It's important to always shield your eyes and carefully follow the manufacturer's instructions to avoid skin irritation, pain and skin and eye damage.

FAQs

How often should I use red light therapy?

While frequency of use depends on your specific goal, Lopez generally recommends starting with three to five 10- to 20-minute sessions a week. Once you start seeing improvements, you can reduce sessions to two or three times a week for maintenance.

How long does each session last?

The length of a treatment session varies depending on the condition being treated, but most sessions last between 10 and 20 minutes.

How close should I be to the device?

Most devices recommend positioning the light a few inches to a few feet away from the area being treated. While Demchak says closer is better, always follow the manufacturer’s guidelines. For best results, expose bare skin — there should be no clothing or barriers between your skin and the light.

Are there any side effects to red light therapy?

Side effects are rare and usually mild, but some people may experience slight irritation or discomfort, especially with overuse. To avoid issues, stick to recommended usage guidelines provided by the manufacturer or your healthcare provider.

Meet our experts

• Timothy J. Demchak, PhD, ATC, GTS, professor of applied medicine and rehabilitation at Indiana State University, with a current focus on photobiomodulation

• Frank Lipman, MD, integrative and functional medicine physician and chief medical officer at The Well

• Liliana Lopez, DNP, FNP, nurse practitioner and co-founder of H&W with HBOT, a wellness center that offers red light therapy and other wellness modalities

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.