What is red light therapy?

Red light therapy is a form of light-based wellness technology that uses specific wavelengths of red and near-infrared light.

It is also commonly called:

• photobiomodulation
• PBM
• low-level light therapy
• LLLT
• low-level laser therapy
• LED light therapy
• red and near-infrared light therapy

The basic idea is that certain wavelengths of light can interact with cells in a way that may influence cellular energy production, signalling pathways, blood flow, inflammation-related processes, and tissue repair activity.

That does not mean red light therapy is a miracle treatment. It also does not mean every red light device works the same way.

Wavelength, dose, irradiance, distance from the skin, session time, device quality, and consistency all matter.

Red light therapy is most commonly discussed for:

• skin appearance
• fine lines and wrinkles
• skin tone and texture
• post-exercise recovery routines
• body-focused wellness routines
• hair and scalp support
• general wellness routines
• relaxation

Research is ongoing. Some areas have stronger evidence than others, and results vary between people, devices, and routines.

Quick summary

Red light therapy uses visible red light and near-infrared light.

Red light is often used for more surface-level routines, especially skin appearance.

Near-infrared light is commonly used in body-focused routines because it penetrates deeper than visible red light.

Common wavelengths include:

• 630nm
• 660nm
• 810nm
• 830nm
• 850nm

Red light therapy is popular because it is non-invasive, does not use ultraviolet light, can be used at home, and fits into skincare, recovery, and wellness routines.

The main limitations are that device quality varies, dosing can be confusing, results are not guaranteed, and many online claims are stronger than the evidence supports.

How red light therapy works

Red light therapy is based on a process called photobiomodulation.

“Photo” means light.
“Bio” refers to living tissue.
“Modulation” means influencing or changing a process.

In simple terms, photobiomodulation is the use of specific light wavelengths to influence biological activity.

One of the main theories involves the mitochondria. Mitochondria are small structures inside cells that help produce ATP, often described as the energy currency of the cell.

A widely cited review by de Freitas and Hamblin, Proposed Mechanisms of Photobiomodulation or Low-Level Light Therapy, explains that red and near-infrared light may be absorbed by light-sensitive molecules inside cells. One of the most discussed targets is cytochrome c oxidase, a molecule involved in the mitochondrial respiratory chain.

When cells absorb certain wavelengths of light, several things may happen:

• mitochondrial activity may be influenced
• ATP production may change
• nitric oxide signalling may be affected
• low-level reactive oxygen species may act as signalling molecules
• inflammatory signalling pathways may be influenced
• cellular repair processes may be supported

This is why red light therapy is sometimes described as “cellular” therapy.

But it is important not to oversimplify it. The science is more complex than “light gives cells energy.”

Photobiomodulation also appears to depend heavily on dose. Too little light may do very little. Too much light is not automatically better.

A review called Biphasic Dose Response in Low Level Light Therapy explains that low levels of light may stimulate certain biological processes, while higher doses may reduce or inhibit the desired effect. This is often called a biphasic dose response.

In practical terms, this means longer sessions are not always better.

A brief history of red light therapy

The idea of using light for health is not new.

In the late 1800s and early 1900s, light therapy was already being studied in medicine. Danish physician Niels Ryberg Finsen became one of the early pioneers of modern phototherapy. He was awarded the Nobel Prize in Physiology or Medicine in 1903 for his work using concentrated light radiation, especially in the treatment of lupus vulgaris, a form of skin tuberculosis.

Modern red light therapy has a different origin.

The field now called photobiomodulation is usually traced back to 1967, when Hungarian physician Endre Mester was working with low-powered ruby lasers at Semmelweis University in Hungary. A review on the mechanisms and mitochondrial redox signalling in photobiomodulation describes Mester’s work as the discovery of low-level laser therapy. He was originally investigating whether laser exposure could cause cancer in mice, but instead observed effects such as faster hair regrowth and improved wound healing in the laser-treated animals.

This became known as “laser biostimulation” and later developed into what was commonly called low-level laser therapy, or LLLT.

Over time, the field expanded beyond lasers. Researchers began studying whether non-laser light sources, including LEDs, could produce similar biological effects when the wavelength, dose, and treatment parameters were suitable. This is one reason the term photobiomodulation is now often preferred. It can include both lasers and LEDs, as long as the light is being used to influence biological processes.

Red and near-infrared LEDs also became more interesting as LED technology improved. NASA-related research helped bring more attention to high-intensity red and near-infrared LEDs, including research into cell growth, tissue repair, and wound-healing models. NASA’s Spinoff article on medical uses of light gives a useful overview of this part of the story.

Today, red light therapy and photobiomodulation are studied in many areas, including dermatology, skin appearance, wound care, oral care, sports recovery, muscle performance, hair and scalp devices, and other medical or clinical settings.

That does not mean every home red light therapy panel is a medical device or that every claim is proven. It simply shows that red light therapy is not just a social media trend. It comes from a longer history of light-based research, with modern interest growing as LEDs became more practical for clinics, researchers, and home wellness devices.

Red light vs near-infrared light

Red light therapy devices often use both red light and near-infrared light.

They are related, but they are not the same.

Red light

Red light is visible to the human eye. It is the red glow you see when a red light therapy panel, mask, or device is switched on.

Red light is commonly found in the range of about 620nm to 700nm.

Common red light wavelengths include:

• 630nm
• 633nm
• 660nm

Red light is often used in skin-focused routines because it is absorbed more superficially than near-infrared light.

It is commonly discussed for:

• skin appearance
• skin tone
• skin texture
• fine lines
• facial routines
• general skincare support

Near-infrared light

Near-infrared light is usually in the range of about 700nm to 1100nm.

Common near-infrared wavelengths include:

• 810nm
• 830nm
• 850nm

Near-infrared light is mostly invisible to the human eye. On some devices, near-infrared LEDs may look very dim or may appear not to be working, even when they are active.

Near-infrared light is commonly discussed for:

• body-focused routines
• post-exercise recovery routines
• muscle comfort
• deeper light exposure compared with visible red light
• general wellness use

Neither red light nor near-infrared light is automatically “better.” Many modern devices combine both because they are used for different purposes.

Is red light therapy the same as sunlight?

No. Red light therapy is not the same as sunlight.

Sunlight is broad spectrum. It contains visible light, ultraviolet light, infrared light, and many wavelengths at once. A red light therapy panel is more targeted. It is designed to emit selected red and often near-infrared wavelengths, usually without UV light.

That difference matters because UV exposure from sunlight and tanning beds carries different skin and eye risks. The American Academy of Ophthalmology explains that UV radiation from sunlight or artificial sources can damage parts of the eye. You can read their explanation here: The sun, UV light and your eyes.

A red light therapy panel does not replace sunlight, outdoor time, or vitamin D from safe sun exposure. It is better understood as a controlled red and near-infrared light device for indoor wellness routines.

What about blue, green, yellow and other LED colours?

Red light therapy is part of a broader category called LED light therapy.

Different colours are associated with different wavelengths, and different wavelengths interact with tissue differently.

Blue light is often discussed in skincare because certain wavelengths can affect Cutibacterium acnes, the bacteria involved in acne. Blue light is usually more surface-level and has different safety considerations.

Yellow, amber, and green light are also marketed in some beauty and clinic devices, but consumer claims around these colours should be treated carefully unless supported by evidence for the specific device and intended use.

A device with more colours is not automatically better.

For most people researching red light therapy panels, the main wavelengths to understand are still red and near-infrared.

Why is it so popular?

Red light therapy has become popular because it fits into routines people already care about.

People already spend money on:

• skincare
• gym recovery
• home wellness products
• anti-aging routines
• biohacking tools
• recovery devices

Red light therapy fits naturally into those habits.

It is also non-invasive. It does not involve needles, surgery, harsh topical products, or downtime.

It feels high-tech, but the routine itself is simple: sit or stand in front of a panel, use it consistently, and follow sensible time and distance guidance.

In South Africa, the appeal is also practical. Many people do not want to book repeated clinic appointments just to build a wellness routine. A home panel can be used in a bedroom, spare room, home office, lounge, or home gym area.

That said, popularity should not be confused with proof that every claim is true. Some claims are supported by research, some are still being studied, and some are overstated.

What does the research say?

There is a large and growing body of research on photobiomodulation, low-level light therapy, red light, near-infrared light, and LED therapy.

The evidence is not equal across all uses.

Some areas have more human research and clinical interest. Other areas are early-stage, mixed, or based on smaller studies.

A good evidence-based way to think about red light therapy is this:

Red light therapy is scientifically plausible and actively studied, but the effect depends heavily on the use case, device, protocol, dose, and person using it.

Skin appearance

Red and near-infrared light have been studied for skin appearance, including wrinkles, skin texture, collagen-related markers, and photoaging.

A controlled trial called A Controlled Trial to Determine the Efficacy of Red and Near-Infrared Light Treatment included 136 volunteers and looked at red and near-infrared light treatment using large-area and full-body light sources. The study reported improvements in skin feeling, skin roughness, complexion, and collagen density after repeated sessions.

That is useful evidence, but it does not prove that every home device will produce the same result. The study used specific devices, protocols, and treatment schedules.

The American Academy of Dermatology also notes that red light devices may produce subtle to noticeable results for facial appearance concerns, but also says it is difficult to know how effective at-home devices are because studies use different devices, time frames, and methods. You can read their overview here: Is red light therapy right for your skin?.

Red light therapy is being studied for skin appearance and may support routines focused on tone, texture, and fine lines. Results vary.

Exercise and recovery routines

Photobiomodulation has also been studied in exercise performance and post-exercise recovery.

A paper called Clinical and scientific recommendations for the use of photobiomodulation therapy in exercise performance enhancement and post-exercise recovery explains that PBM has a dose window and that treatment parameters such as dose, timing, and treatment area matter.

This is important because it shows why red light therapy is not just about “more power” or “longer sessions.” The protocol matters.

Red and near-infrared light therapy is commonly used in post-exercise recovery routines, and research has explored its effects on muscle performance and recovery markers.

Hair and scalp support

Low-level light therapy has been studied for androgenetic alopecia, also known as pattern hair loss.

A systematic review and meta-analysis called The Effectiveness of Low-Level Light/Laser Therapy on Hair Loss looked at randomized controlled trials using FDA-approved LLLT devices for pattern hair loss.

This is a useful research area, but it needs context.

Hair-focused devices are usually designed to deliver light directly to the scalp. These include caps, helmets, combs, and other scalp-specific devices.

That does not mean every red light panel is proven for hair growth.

Medical and clinical research

Photobiomodulation has been studied in many clinical and therapeutic contexts.

This is part of why red light therapy is so interesting scientifically. Researchers are investigating how different wavelengths, doses, and treatment methods may affect different tissues and conditions.

A 2024 review called Unlocking the Power of Light on the Skin discusses photobiomodulation and LED therapy in dermatology, including different applications and mechanisms.

Stanford Medicine also makes an important distinction in its article Red light therapy: What the science says: red light is used in medical settings in different ways, including photodynamic therapy, where a topical drug is activated by light. That is not the same as using a home red light therapy panel for general wellness.

This distinction matters.

Red light therapy as a home wellness routine is not the same as a medically supervised treatment protocol.

Researchers are studying PBM in many areas, but consumer product claims still need to be realistic. Outcomes vary by condition, device, protocol, study quality, and whether the product is actually cleared or intended for that use.

Overall evidence

Red light therapy is not nonsense, but it is also not a cure-all.

It is a promising light-based technology with growing research behind it, especially in certain areas such as skin appearance, some recovery protocols, and specific hair/scalp devices.

At the same time:

• more research is needed in many areas
• home devices vary a lot
• device parameters matter
• dosing is not always clear
• results vary

Cleveland Clinic describes red light therapy as an emerging treatment showing promise, while also noting that more clinical trials are needed to confirm effectiveness for many uses. You can read their overview here: Red Light Therapy: Benefits, Side Effects & Uses.

Popular devices

There are many types of red light therapy devices. They are not all designed for the same purpose.

The main options include:

• panels
• face masks
• beds
• mats and pads
• handheld devices
• belts and wraps
• caps and helmets
• clinic LED systems

A red light therapy panel is one of the most flexible home options because it can be used for both face and body routines. A mask is more convenient for face-only use. A bed offers the most coverage but is expensive and not practical for many homes. Mats and pads are useful for lying-down routines. Handheld devices are better for small areas. Caps and helmets are designed mainly for scalp use.

Basic home use

Home use depends on the device.

A basic routine usually comes down to:

• distance
• session length
• frequency
• eye protection
• body area
• consistency

Many home users start with short sessions a few times per week and adjust based on comfort, the device, and their routine.

Distance matters because light intensity changes as you move away from the device. If you sit closer, the light is more concentrated over a smaller area. If you sit further away, it spreads over a larger area but becomes less intense.

Session length also matters. More time is not automatically better because photobiomodulation appears to have a dose window.

Eye protection may be needed, especially with panels near the face. Avoid staring directly into bright LEDs.

Is red light therapy safe?

Red light therapy is generally considered non-invasive and low risk when used correctly.

It is different from ultraviolet light and does not work like a tanning bed.

However, low risk does not mean risk free.

Possible issues include:

• temporary skin irritation
• eye discomfort if looking directly at bright LEDs
• sensitivity in people taking photosensitising medication
• problems for people with certain light-sensitive conditions
• poor results from weak or unsuitable devices
• misuse from excessive session length or incorrect distance

The American Academy of Dermatology says that red light appears safe in the short term, but also notes that long-term effects on skin and hair are not fully known and that more research is needed. It also advises people to follow device directions and use protective eyewear when directed. You can read the AAD guide here: Is red light therapy right for your skin?.

Speak to a qualified healthcare professional before using red light therapy if you:

• have an eye condition
• have severe light sensitivity
• take photosensitising medication
• are pregnant
• have a medical condition
• have a suspicious skin lesion
• recently had surgery
• are unsure whether red light therapy is suitable for you

How to choose a red light therapy device

Choosing a red light therapy device is not just about buying the brightest or most expensive option.

Look at the full device.

Wavelengths

Common red and near-infrared wavelengths include:

• 630nm, 660nm, 810nm, 830nm, 850nm

A good device should clearly state its wavelengths.

Device type

Choose a device that matches how you want to use it.

A mask is mainly for the face.
A panel is more versatile.
A mat is better for lying down.
A cap is for scalp use.
A handheld device is for small areas.
A bed is for large full-body coverage.

Coverage area

A larger device may be more convenient if you want to cover bigger areas, but it will usually cost more, take up more space, and be harder to store.

Irradiance and dose

Irradiance refers to light intensity at a certain distance. Dose depends on intensity, time, and distance.

This is one reason red light therapy can be confusing. A device that looks bright is not automatically better, and a higher wattage label does not always tell you how much usable light reaches your skin.

Ease of use

The best device is one you will actually use consistently.

For many South Africans, a compact panel can be a practical middle ground: more flexible than a mask or handheld device, but easier to store and handle than a full-body panel or bed.

Safety information

Look for clear guidance on:

• distance
• session length
• eye protection
• power use
• warranty
• what is included
• whether the seller can answer basic product questions

Realistic claims

Be cautious with products that promise dramatic results, instant changes, or broad medical outcomes.

Pros

It is non-invasive

Red light therapy does not involve needles, surgery, or harsh chemical treatments.

It does not use UV light

A proper red and near-infrared light therapy device should not use ultraviolet light.

It can fit into home routines

Home devices make it easier to use red light therapy consistently.

There are different device types

People can choose from panels, masks, mats, handhelds, belts, caps, or clinic treatments depending on their goal.

It is useful for appearance and wellness routines

Red light therapy is often used for skincare, post-exercise routines, relaxation, and general wellness habits.

Cons

Results vary

Not everyone sees the same result. Some people may notice subtle changes. Others may notice very little.

Device quality varies

A weak or poorly designed device may not deliver the same exposure as a better device.

Dosing can be confusing

Wavelength, irradiance, distance, treatment time, and frequency all affect dose.

More is not always better

Using a device for longer or more often does not guarantee better results.

Eye protection may be needed

Bright LEDs can be uncomfortable. Some devices require protective eyewear.

Certain people should be cautious

People with light-sensitive conditions, people taking photosensitising medication, people with eye conditions, and anyone with a medical concern should speak to a qualified healthcare professional before use.

Conclusion

Red light therapy is popular because it sits at the intersection of science, skincare, fitness recovery, and home wellness.

The basic concept is that certain wavelengths of red and near-infrared light may influence cellular processes. Research has explored its use in skin appearance, post-exercise recovery, hair and scalp support, and many clinical contexts.

It’s a promising light-based technology with growing research behind it. It may be useful as part of a consistent wellness, skincare, or recovery routine, but device quality, dose, expectations, and use case matter.

For most people, the best starting point is to understand the basics, choose a device that matches the routine they actually want, use it consistently, and keep expectations realistic.

Disclaimer

This article is for general educational purposes only and is not medical advice. Red light therapy products are intended for general wellness and lifestyle use unless specifically cleared for a particular medical purpose. Always follow the instructions for your device and consult a qualified healthcare professional if you have a medical condition, take photosensitising medication, have an eye condition, are pregnant, or are unsure whether red light therapy is suitable for you.