Red light therapy involves using certain wavelengths of red and near-infrared light to boost cell activity. It’s most effective for skin rejuvenation, wound healing, easing joint pain, helping muscles recover, and promoting hair regrowth. While we have strong research for some uses, others are still being explored. This guide explains the science behind what really works, what might be exaggerated, and how to choose a good device for your needs.

If you want to try it under a professional-grade Theralight 360 bed, you can book a session at any TH7 Body Labs studio.

How red light therapy works

To gain insight into the effects of red light therapy on the human body, you need to look at the impacts that it causes at the cellular level. The process of red light absorption within the body begins with exposure to red and near-infrared light at certain wavelengths. The light is then absorbed within the tissues and used by the cells to generate more energy. Increased cell energy can help lead to many positive health effects, including faster healing from wounds and reduced inflammation.

Red light therapy is scientifically referred to as low-level light therapy, low-level laser therapy, or photobiomodulation. All these terms refer to the same treatment technique that utilises non-thermal light energy at specific wavelengths to improve cellular function.

The role of mitochondria and ATP

Mitochondria (often called the “powerhouses of the cell”) produce energy for almost all the cells in your body. Using oxygen and nutrients, mitochondria produce the ATP molecules, which are used to perform various activities in your cells. Red and near-infrared light absorbed by cytochrome c oxidase (an enzyme in the mitochondria) causes an increase in ATP production by the mitochondria.

With more ATP available, cells have the energy to perform tasks such as skin repair or healing damaged tissues. This process forms the basis for many claims about red light therapy’s benefits. When scientific studies support these claims, they typically trace back to this fundamental pathway.

Wavelengths used in red and near-infrared light therapy

Red and near infrared wavelengths of light in treatment processes have a major role to play in the penetration depth of light into the body, and what types of tissue cells are affected. The two most common wavelength intervals are from 630-660 nanometres for red light and from 810-850 nanometres for near infrared light.

Red light within the 630 to 660 nm range primarily targets the skin and shallow tissues. This makes it ideal for applications like skin rejuvenation, treating acne, healing superficial wounds, and reducing redness. On the other hand, near-infrared light in the 810 to 850 nm range reaches deeper into the body, affecting muscles, joints, connective tissues, and even bones. This deeper penetration is particularly beneficial for alleviating joint pain, aiding muscle recovery, and addressing inflammation in deeper layers of tissue.

The majority of red light therapy products, including the TH7 Theralight 360+ bed, provide both red and infrared light treatments at once. This dual method ensures treatment is effective in many cases, which explains why full-body red light therapy treatments are more effective than small home appliances such as panels and masks.

How red light differs from UV light and infrared saunas

Red light therapy presents a more skin-compatible option than ultraviolet light due to the absence of dangers such as skin damage and skin cancer. UV rays have sufficient energy to affect the DNA structure and result in various problems like sunburns and skin cancer; red and infrared light fall into a less dangerous category of light waves. Red and infrared rays are low-energy rays that lack an ionising effect on tissues.

It’s important to distinguish red light therapy from infrared saunas, even though both involve infrared light. Infrared saunas use far-infrared wavelengths to heat the body, which triggers sweating and raises heart rate and core temperature. In contrast, red light therapy employs shorter wavelengths for a gentle, non-thermal effect called photobiomodulation. This process involves cellular signalling rather than heat. Although your skin may feel slightly warm during a session, the therapeutic action isn’t based on raising body temperature. Interestingly, combining these two therapies can be beneficial because they work through different mechanisms. For those interested, we explore the differences between red light therapy and infrared saunas in more depth elsewhere.

Skin benefits backed by research

Scientific studies have consistently shown that red light therapy offers significant benefits for the skin. Researchers have conducted numerous randomised controlled trials focusing on this area. The process involves red light activating fibroblasts, which are cells responsible for producing collagen and elastin. These proteins are crucial for maintaining the skin’s firmness and smoothness. Additionally, red light enhances blood flow to the skin and decreases oxidative stress within skin cells.

Participants in several studies have observed marked benefits with skin rejuvenation. There have been promising results from this treatment, and only minor adverse effects have been reported.

Reducing wrinkles and fine lines

Reducing the appearance of wrinkles and fine lines can feel like an ongoing battle. However, research offers some enlightening insights. A study published in 2014 in the journal Photomedicine and Laser Surgery revealed that participants who underwent 30 sessions of red light therapy experienced a marked reduction in wrinkle depth. They also exhibited improved collagen density compared to those who didn’t receive the therapy. This effect stems from red light at approximately 633 nanometres, which stimulates the production of collagen and elastin.

It’s important to note that this treatment isn’t a quick fix. Our skin takes time to rejuvenate, so most individuals notice visible improvements after eight to twelve weeks of regular use. What’s encouraging is that the benefits continue to accumulate with ongoing sessions rather than diminishing after a peak. For those curious about the broader anti-aging advantages of red light therapy, particularly concerning skin and collagen, we have an in-depth article that explores these topics further.

Improving skin texture and tone

Enhancing the texture and tone of your skin is about more than just tackling wrinkles. Red light therapy plays a key role in achieving smoother skin and a balanced complexion. By stimulating collagen production, it not only softens fine lines but also refines your skin’s texture and minimises pore visibility. Improved blood flow delivers more oxygen and nutrients to your skin cells, promoting quicker cell renewal and healthier skin on the surface.

If you are experiencing issues with dark patches due to sun exposure or dark pigmentation due to an inflammatory reaction, you might want to try out red light therapy instead of using laser therapy. Red light therapy will slowly lighten the discoloured area without any adverse effects on the skin around it, unlike IPL.

Treating acne and reducing redness

Red light therapy offers a dual approach to treating acne. First, it soothes the inflammation that transforms a blocked pore into a painful, red spot. Second, it diminishes the size and activity of oil-producing sebaceous glands, decreasing oil output over time. Some clinics enhance this treatment by adding blue light, which directly targets the bacteria responsible for acne. A study published in Dermatologic Surgery in 2007 demonstrated that red light alone, without the addition of blue light or photosensitizers, significantly reduced both inflammatory and non-inflammatory acne lesions over an eight-week treatment period.

For those dealing with redness from rosacea or sensitive skin, the anti-inflammatory properties of red light therapy are particularly beneficial. It calms the inflammatory signals that lead to flare-ups and helps stabilise sensitive skin through a series of sessions. This method is non-invasive and gentle, making it suitable for most skin types with minimal risk of irritation after treatment. If you’re interested in exploring red light therapy for acne, our comprehensive guide covers everything you need to know.

Faster wound healing and scar reduction

Red light therapy has earned a good reputation when it comes to wound healing, and this reputation started with the studies done by NASA in the 1990s to help heal astronauts wounds in outer space. Over time, its use has been extended to burns, surgeries, diabetic ulcers, and radiation dermatitis.

How does it work? It stimulates fibroblasts and increases blood flow to promote healing on a cellular level. Studies show that applying red light during the early stages of the healing process helps heal wounds faster while reducing the formation of scars. When it comes to scars left behind after surgery, a series of treatments for a few months after surgery leads to a flatter scar.

Pain relief and inflammation

Methods of alleviating pain and reducing inflammation have received considerable attention from the field of medicine. Near-infrared therapy is among the most successful methods. This kind of light reaches deep within the body to joints, muscles, tendons, and connective tissues, which results in reducing inflammation at a cellular level.

It is common for researchers to use other terms when referring to this procedure, such as low-level laser therapy, photobiomodulation, or even red light therapy. Nonetheless, whatever term researchers decide to use, the technique remains unchanged, with the light passing through the affected area, increasing the production of mitochondria.

Joint pain and arthritis

Joint pain and arthritis can significantly impact daily life, but there is promising news from the field of light therapy. A study published in The Lancet in 2009 analysed the effects of low-level laser therapy on chronic joint pain and noted a considerable decrease in pain across various trials. More recent research has focused specifically on knee osteoarthritis, revealing that sessions of red light therapy can improve both pain levels and joint function.

So, how does this work? The therapy targets inflammation in the joint capsule and surrounding tissues, which are the main culprits behind the persistent pain associated with arthritis. While red light therapy won’t regenerate worn cartilage, it offers a valuable alternative for many individuals seeking relief without the side effects associated with regular anti-inflammatory medications, such as stress on the stomach and kidneys.

For those interested, we have an in-depth guide exploring red light therapy’s benefits for joint pain. It covers arthritis, tendon issues, and provides recommendations on how frequently to schedule sessions for chronic conditions. This could be a game-changer for those looking for less invasive pain management options.

Reducing post-exercise soreness

Reducing post-exercise muscle pain can make all the difference for athletes and exercise lovers. Whenever we train our muscles to their maximum potential, micro-tears begin to develop inside the muscle tissues. This results in an uncomfortable feeling called Delayed Onset Muscle Soreness (DOMS). This soreness is partly due to inflammation, which is the body’s natural response to these micro-tears. 

It turns out that red light therapy works quite well when it comes to eliminating this feeling of discomfort. With red light applied to your body after working out, inflammation is decreased, and it becomes easier for your body to flush away metabolic toxins. Consequently, you will be able to recover faster because of the lack of soreness.

Muscle recovery and athletic performance

Research backs up these claims. A 2016 study published in Lasers in Medical Science reviewed various trials involving red and near-infrared light therapy. The findings revealed that when this light therapy is used before exercise, it boosts performance indicators. When applied after exercise, it significantly decreases muscle damage and soreness. 

This is the reason why most athletes at the top level have incorporated red light therapy into their routine, because of its ability to reduce recovery time and muscle soreness.

Why elite athletes use red light therapy

TH7 Body Labs has gained the trust of elite sports teams like the Brisbane Broncos, Wallabies, Brisbane Lions, and Brisbane Bullets. These professional athletes incorporate red light therapy into their recovery routines for several key reasons.

Red light therapy is effective in reducing inflammation during periods of excessive training sessions while not interfering with the body’s adaptation process, something that occurs often through the application of NSAIDs. This allows the athlete to advance in performance without any setbacks.

Additionally, red light therapy aids in the quicker removal of creatine kinase and other markers of muscle damage, which reduces residual fatigue. This allows athletes to approach their next training session feeling fresher and more prepared.

Moreover, this therapy supports the healing of soft tissue injuries, like hamstring strains or sprained ankles, potentially speeding up recovery time. By enhancing blood circulation in specific areas, it ensures that oxygen and nutrients are effectively delivered to the tissues in need of repair.

It’s important to note that consumer-grade panels can’t match the effectiveness needed for a larger athlete, such as one weighing 90kg. These devices fall short in both dosage and coverage. In contrast, full-body professional beds, like the Theralight 360+, provide powerful, clinical-level treatment across the entire body in just 12 to 15 minutes. This comprehensive approach is what makes these beds essential for athletes at the highest levels of competition.

How red light therapy fits into a recovery routine

Integrating red light therapy into your recovery routine can significantly enhance your post-training recuperation. For athletes, timing is crucial. It’s best to schedule a session within a few hours of a workout, preferably on the same day. This timing aligns with the body’s peak inflammatory phase, which occurs within the first 24 hours after intense exercise, allowing the therapy’s anti-inflammatory benefits to be most effective.

In a comprehensive recovery setup, red light therapy complements other techniques like contrast therapy and compression. At TH7, a typical recovery sequence might start with contrast therapy to eliminate metabolic waste. Following this, a session of red light therapy can decrease inflammation and aid in tissue repair. Compression therapy follows, promoting lymphatic drainage. A brief rest concludes the session before you head out, with the entire process taking less than an hour and addressing multiple recovery needs.

If you’re not an athlete, having two to four treatments of red light therapy every week throughout your intensive workout regimen could be beneficial. It will alleviate pain and assist the body in performing optimally during successive workouts.

Hair regrowth and scalp health

Red light therapy has been given approval by the FDA for the treatment of androgenetic alopecia, a problem prevalent among most males and some females. There are a plethora of devices used for such purposes, with research confirming their efficacy.

This treatment is done through activating inactive hair follicles and increasing the circulation of blood in the scalp area; this will help reduce the inflammation associated with hair follicle shrinking. Research has shown that low level laser therapy can cause an increase in hair density, as well as thicker hair shafts within 16 to 26 weeks.

But getting some tangible benefits will take a while and needs patience. This involves several months of treatment sessions, not a few weeks. If people discontinue treatment, it is highly likely that any improvements will regress back to baseline levels. People who are actively losing hair and would like to preserve and even improve on what little hair they have left should consider red light therapy as an evidence-based and medication-free method.

What the research is still figuring out

The benefits of red light therapy have been touted in many ways, but not all promises carry equal validity. It is vital to assess these claims objectively, as the technology’s reputation relies on keeping expectations grounded in reality.

Weight loss claims

Many advertisements promote red light therapy for weight loss and fat reduction, often under terms like “red light body contouring.” However, the evidence supporting these claims is inconsistent. Some studies suggest slight decreases in waist and thigh measurements after treatment sessions, attributing this to changes in fat cell membranes and lipid release. Yet, these effects are minimal and short-lived without continuous sessions. 

Red light therapy is less effective when compared to the results of a balanced diet, exercise, and adequate rest in helping lose weight. If you are using it for skincare or recovery purposes, then losing some amount of body fat should be considered an added advantage rather than the main goal.

Mental health and other emerging uses

The use of near-infrared light to the head for treating various disorders such as depression, anxiety, brain injuries, and brain enhancement is becoming increasingly popular. Some positive results have already been seen from preliminary tests in relation to the improvement of mood and cognitive functions. Also being considered are various other ailments, including thyroid problems and gastrointestinal disorders.

Despite this, such research often relies on small-scale studies with weak control groups and standard procedures. Further research is still required for large-scale clinical trials to determine its efficacy regarding psychological well-being or cognitive enhancement and proper dosing. Before more substantial findings are available, treat the uses discussed above with interest but scepticism, and refrain from initiating therapy based on these claims alone.

Is red light therapy safe?

Red light therapy stands out as a safe option for recovery, provided it’s used properly. Unlike some other therapies, it doesn’t produce heat or emit ionising radiation, and there’s no known connection to skin cancer like there is with UV rays. Most people who try it report no negative side effects, except for sometimes feeling a slight warmth on the skin or experiencing brief mild discomfort when using higher doses. In studies focused on skin treatments, experts have consistently found it safe with no cancer risk when following recommended guidelines.

However, there are certain scenarios where you should be cautious. Using the equipment correctly is essential to ensure safety and effectiveness.

Who should be careful with red light therapy?

Red light therapy is typically considered safe; however, there are certain people who need to be careful before engaging in the treatment. Possible side effects may range from skin redness, minor headaches (in cases where the goggles are not worn), eye strain, and even the feeling of skin warmth during higher doses.

If you take medications that increase photosensitivity, including certain types of antibiotics, retinoids, certain antidepressants, or isotretinoin, talk to your doctor before undergoing red light treatment. Patients with active skin cancers or mysterious skin growths should first visit their dermatologists for evaluation. Individuals who suffer from photosensitive seizures should also see their doctors.

Although skin/limb application of therapy carries very little risk for pregnant women, research on full body treatment during pregnancy is limited, so waiting until after delivery is the safer option.

The importance of eye protection and proper device use

Protecting your eyes is crucial since the retina is sensitive to bright light, including red and near-infrared wavelengths. Devices like the Theralight 360+ are powerful enough to necessitate protective goggles or closed eyes during sessions. Tanning salons that offer red light beds without goggles may lack proper supervision.

Improper use of these devices can lead to issues. Holding a high-power device too close to the skin for extended periods might cause temporary discomfort or warmth. Avoid using these devices on broken skin or open wounds without professional guidance. To prevent problems, adhere to the manufacturer’s guidelines regarding distance and duration or opt for a professionally calibrated bed.

At-home devices vs professional in-studio sessions

There is an increasing market for home-use red light therapy devices, from the $200 face mask to $2000 full-body panels. Most of these devices do not give you adequate amounts of light exposure to yield significant benefits. What is critical is how much light energy is hitting your skin and full body coverage.

Why dose and coverage matter

Red Light Therapy requires the proper dosage. The body does not benefit from inadequate amounts of light energy, while too much will yield no further advantages. Results are determined using joules per square centimetre.

Sufficient irradiance (which is measured in milliwatts per square centimetre), is required, and users must observe the correct distance for an appropriate amount of time. A consumer panel providing irradiance of 30 to 50 mW/cm² at six inches will take 15 to 25 minutes per body part to deliver a clinical dose. However, a professional bed providing irradiance of 100 mW/cm² or more will deliver a clinical dose in 12 to 15 minutes per whole-body treatment.

Coverage plays a role as well. A face mask only covers the face, and a panel that concentrates on the lower back only focuses on, well, the lower back. Full body coverage will help with things like skin improvement, recovery, and lowering inflammation, although it might take more time and expense to achieve at home.

When at-home devices are a practical option

Home red light devices are beneficial in certain situations. If you have a localised issue, such as a chronic shoulder problem, or want to incorporate red light therapy into your skincare routine, a quality home panel or mask is sensible. Over time, the cost per session is lower, and the convenience is significant.

Choose FDA-cleared devices with published irradiance data, ideally at 660nm and 850nm, with a minimum power density of 50 mW/cm² at the recommended distance. Avoid products that lack clear specifications or rely on ambiguous marketing claims. Many consumer devices don’t disclose these details because the numbers may be unimpressive.

When to consider a professional bed

For those seeking full-body recovery, enhanced athletic performance, reduced post-training inflammation, comprehensive skin benefits, or hair regrowth with consistent scalp coverage, a professional bed is unmatched. The Theralight 360+ at TH7 Body Labs, for example, provides high-irradiance red and near-infrared light across the entire body in a single 12 to 15-minute session. The clinical-grade dose and coverage ensure the protocol’s effectiveness.

For athletes and individuals focused on longevity, recovery, and overall skin health, the efficiency of professional sessions often outweighs the time commitment of home devices.

Stacking red light therapy with other recovery modalities

Combining red light therapy with various recovery techniques enhances the effectiveness of each method, creating benefits that exceed what any single approach offers. Popular combinations, like pairing red light with sauna sessions, are widely embraced at TH7. The sauna triggers a heat shock response, elevates core temperature, boosts heart rate variability, and encourages the production of heat shock proteins. Meanwhile, red light therapy excels at reducing inflammation, aiding cellular repair, and improving circulation without generating heat. Together, they activate different physiological processes, leading to superior recovery and longevity benefits.

Incorporating red light with contrast therapy, which alternates between hot and cold exposure, offers a unique recovery advantage. This method flushes metabolic waste and enhances blood flow through active tissues. Applying red light therapy afterwards extends the recovery period by further reducing inflammation while tissues remain well-perfused. This combination forms the basis of TH7’s Recover protocol.

Another approach, the Afterburn protocol, integrates red light therapy with strategies aimed at supporting fat metabolism and post-exercise recovery. The Nordic protocol progresses through a series of cold exposure, sauna use, red light therapy, and a final cool-down, providing a comprehensive adaptive stress and recovery cycle in less than an hour. Each method contributes distinct cellular benefits, making the total effect more impactful than any single part. 

For optimal results in a single session, it’s beneficial to start with the more intense activity, such as a sauna or contrast therapy, and conclude with red light therapy. By this point, your body is warm, and circulation is heightened, allowing the red light to penetrate effectively into the well-perfused tissues.

How often should you use red light therapy?

The frequency largely depends on your specific goals and the dosage of each session. Generally, both research and clinical practices suggest starting with more frequent sessions, eventually shifting to a maintenance schedule.

For skin rejuvenation, aim for three to five sessions per week during the first eight to twelve weeks. Once you’ve noticed improvements, continue with two to three sessions weekly to maintain the benefits. Initially, frequent treatments boost collagen production, and later, less frequent sessions help sustain these effects.

When dealing with pain relief and inflammation, especially for chronic joint pain or persistent soft tissue issues, consider daily sessions for the first two weeks. This approach often leads to quicker improvements. Afterwards, reducing the frequency to three times a week typically suffices to keep the pain at bay.

For muscle recovery and enhancing athletic performance, align your red light therapy sessions with your training schedule. Engaging in two to four sessions each week, particularly on days following intense workouts, tends to yield the best results. Professional athletes in rigorous training regimes might opt for daily sessions to maximise recovery.

If you’re focusing on hair regrowth, research supports conducting three to four sessions weekly for at least six months. Consistency is key, as prematurely stopping the treatments often leads to disappointing results.

As a starting point on a professional bed, you might begin with one session per day for the first ten days to kickstart the process. After establishing an initial response, you can adjust to a maintenance schedule that fits your lifestyle and goals. While daily use is generally safe and well-tolerated, it becomes less necessary once the desired initial effects have been achieved.

Try red light therapy at TH7 Body Labs

TH7 Body Labs offers full-body Theralight 360+ red light therapy at our studios. We combine this therapy with sauna sessions, contrast therapy, cold exposure, and compression techniques. This holistic approach aims to enhance recovery, promote longevity, improve skin health, and boost athletic performance all at once.

Whether you’re preparing for a competition, dealing with a persistent joint issue, aiming to improve your skin, or simply curious about experiencing a clinical-strength session, you can book a casual visit. Our team is happy to discuss a personalised protocol that aligns with your goals. Visit us at our locations Brisbane, Cleveland, and the Sunshine Coast.

FAQs

How long does a red light therapy session take?

It takes about 12-15 minutes to treat the whole body using equipment such as the Theralight 360+. Localised treatment may take about 8-10 minutes. It is non-invasive, requires no movement from your side, and most patients take the opportunity to relax.

How quickly will I see results from red light therapy?

If you have a problem with pain or inflammation, you may notice an effect during the second or third session. If you need skin rejuvenation, be prepared for eight to twelve weeks of regular treatment until any visible changes appear in your face, such as wrinkles or pores.

Is red light therapy covered by health insurance in Australia?

Currently, red light therapy does not have any coverage under Medicare and most private health insurance companies in Australia when used for overall healing or for skin treatments. Certain allied health practitioners might be able to claim red light therapy as part of their billing services within certain clinical indications.

Can I use red light therapy if I have darker skin?

Yes. It is safe to undergo red light therapy regardless of skin tone since all skin types can benefit from the treatment without having to worry about side effects. Red light therapy acts on the cellular level rather than pigments, which means it does not affect your skin.

Can I do red light therapy every day?

It is perfectly acceptable to engage in daily red light therapy, particularly during the first week or two after beginning the treatment. Once your body adjusts and becomes familiar with its effects, three to five treatments per week will suffice. Receiving more than one treatment per day offers no added value and surpasses the therapeutic dose range.

Can children use red light therapy?

Red light therapy sessions have taken place within pediatric facilities for particular conditions, such as wound healing. For wellness purposes, most facilities suggest an age limit that a child must reach before being allowed to undergo red light therapy sessions, but you should consult with your child’s pediatrician first.

Is red light therapy FDA cleared?

Red light therapy has received FDA approval for several uses. It can treat androgenetic hair loss, help with certain skin conditions like acne, provide pain relief in specific cases, and aid in wound healing. However, not every device available to consumers has this approval. It’s important to verify whether a device is cleared for the specific condition you intend to address, ensuring the treatment aligns with your needs.