A Bite-Sized Read for Your Health and Waistline
I can’t be the only one who’s seen the social media posts. You know the ones where you’re not sure if it’s an early Halloween moment of someone showing off their Jason mask or another wellness influencer modeling their latest red light therapy mask. As someone who lives in the world of practical wellness, grounded in science and research, these posts always make me pause. Red light therapy has become quite the trend, and the question that keeps coming up for me is whether research supports the hype.
Red light therapy is more formally known as photobiomodulation. Photo meaning light, bio meaning biology, and modulation referring to adjusting or regulating. The whole thing was discovered by accident in 1967 when a medical university in Budapest noticed accelerated hair growth and wound healing in rats exposed to laser light. Since then, this idea has collected around 60 different names which should tell us just how much the field has been trying to define itself.
As with anything in the wellness space, we need to stay mindful when we hear big words like laser or biostimulation. Not all lasers are created equal. Over the last 58 years we haven’t seen an overwhelming amount of research about the benefits or concerns related to red light. In the nineties we saw more research into red LEDs which is why so many of the claims today focus on the skin. Scientists believe that exposing skin to low levels of red and near infrared light for a set period of time may help energize mitochondria in your cells. If seventh grade science feels like a distant memory let me remind you mitochondria are the powerhouse of the cell. When cellular energy increases the thinking is that cells simply do their jobs more efficiently. This could support better circulation to tissues and possibly help reduce inflammation at a cellular level.
One of the more researched concepts is that red light may stimulate collagen production. Collagen supports the structure and elasticity of the skin and is a common feature in many face masks and skincare products. A meta-analysis from 2018 suggested that red light therapy may support several conditions including wound healing which lines up with the original discovery easing cancer treatment side effects lymphedema and even cognitive function. The interest has grown over the last two decades but we still need much more research.
In the areas I talk about most on my podcast and with my clients you may have heard conversations about red light therapy for weight management. Some places brand it as body contouring but the research is extremely thin. There are theories that photobiomodulation may stimulate fat cells to release fatty acids support thermogenesis and improve circulation and these ideas could play a role in weight management or lymphatic drainage. But again research is light and we need more.
I would also love to see more research on red light therapy and mood. Some studies suggest it may help reduce symptoms of depression. There is also work being done using red light for seasonal affective disorder. The idea is that it may support serotonin and melatonin and that the light itself may help keep circadian rhythm on track.
Even though we do not have all the answers it makes sense to me that people are curious about trying different applications of red light therapy. It is non-invasive and as long as you’re not using an unregulated device or overdoing your exposure you’re unlikely to run into negative effects. Always follow the instructions for your device and ideally work with someone who understands proper use.
From what I found typical use ranges from 10 to 20 minutes per session or up to 30 minutes depending on the strength of the device. Consistency seems to matter. Many applications call for regular exposure around 3 to 5 times a week or even daily for situations like wound healing. Recommendations for hair growth suggest every other day. Skin and collagen support tends to need about 10 minutes a few times a week. Weight management protocols according to providers who offer them often involve 14 to 20 sessions spread across a few weeks.
It is important to stress that you are not going to walk out looking like a brand new person after one session. Another question we don’t fully have answers to is the longevity of results. If you stop using red light therapy do the benefits last. From what I found it doesn’t seem like they do.
Overall there do not seem to be many downsides to giving red light therapy a try. It is convenient non-invasive and widely available. Whether photobiomodulation will actually live up to everything it claims is something only time and more research will clarify. For now it remains an interesting tool that may support recovery circulation and cellular regeneration but only continued research will tell us the full story.