Red light therapy sounds too good to be true. Shine some light on your skin and suddenly your cells produce more energy, your skin looks younger, your wounds heal faster, your inflammation decreases, and even your eyesight improves?
It sounds like pseudoscience. But the research is clear: red light therapy, also known as photobiomodulation, is real and it absolutely works.
The mechanism is well-understood. The benefits are measurable. And unlike many wellness trends, this one is backed by decades of research, including a Nobel Prize granted in the early 1900s for the use of phototherapy for treating lupus.
Let me show you why red light therapy deserves your attention.
How Red Light Therapy Works: The Mitochondrial Story
To understand why red light therapy works, you need to understand what happens inside your cells.
Every cell in your body contains mitochondria, the “powerhouses” that generate energy. Inside each mitochondrion is a cycle called the Krebs cycle, a molecular motor that spins and produces ATP (adenosine triphosphate), the energy currency your body runs on.
Here’s where it gets interesting: this motor has two efficiency settings.
Gary Brecka, biohacking expert who has tested over 100,000 people’s biomarkers, explains:
“This motor, when it spits out energy called ATP, essentially it has two choices every time it makes a revolution. It can either create two units of energy or it creates 36 units of energy. It’s either 16 times more efficient or 16 times less efficient. And what determines that is whether or not oxygen enters that cycle.” [^1]
Red light therapy forces oxygen into the mitochondria.
Brecka continues:
“One of the things that red light does is it goes through the wall of the mitochondria and it kicks out a gas called mitochondrial nitric oxide and forces oxygen to dock. So when you get into a red light therapy bed or use red light therapy panels, one of the things that’s happening is you’re essentially forcing oxygen into the mitochondria.” [^1]
The result? Your cells suddenly have 16 times more energy to work with.
And this effect is measurable. You can test your nitric oxide levels before and after red light therapy using saliva strips. Before treatment, the strip shows a pale yellowish-pink. After 20 minutes in a red light therapy bed, your nitric oxide levels spike, a clear sign that mitochondria have expelled the gas and brought oxygen in. [^1]
Dr. Andrew Huberman, neuroscientist at Stanford, explains the broader cellular mechanism:
“Red light and near infrared light phototherapy has been shown to reduce reactive oxygen species and thereby to improve mitochondrial function in cells. And that in turn has been shown to be beneficial for all the different processes within cells that involve mitochondria, which of course include energy production, but a bunch of other things too.” [^2]
When your cells have 16 times more energy, everything improves. They eliminate waste more efficiently. They repair damage faster. They regenerate better. All from light.
The Proven Benefits
Red light therapy isn’t just theory. The benefits show up in controlled studies, clinical practice, and real-world results.
1. Skin Health and Anti-Aging
Red light penetrates deep into your skin, past the outer epidermal layer into the dermal layers where it affects vasculature, neurons, and glands.
The effects on skin are well-documented:
- Reduced wrinkles and fine lines
- Improved skin complexion and smoothness
- Increased collagen production
- Reduced inflammation and redness
A clinical study of 90 patients who received eight LED red-light treatments over four weeks found that over 90% noticed improvements including smoother skin and reduced redness.
Huberman notes:
“When I step back from all of the literature… if somebody decides to do phototherapy, the use of phototherapy that involves long wavelengths of light, so red light plus near-infrared light, typically, at a distance of about a foot to two feet from the light source… done for anywhere from 10 to 15 minutes, five to seven days per week on a consistent basis, does seem on average to lead to improvements in the youthfulness appearance of skin.” [^2]
Gary Brecka shares a striking anecdote:
“I was on Joe Rogan’s podcast a few months ago and he ended up buying one of these red light beds from me. And we installed it in his house and he told me about four or five weeks ago that he’s no longer wearing readers anymore. His eyesight has improved that much and he said he’s starting to really notice the changes in his skin.” [^1]
2. Improved Vision
Yes, you read that correctly. Red light therapy can improve your eyesight.
The eyes contain photoreceptors and mitochondria just like any other tissue. When you expose your eyes to red and near-infrared light, you’re supporting mitochondrial function in the retina and other ocular structures.
Research shows that red light therapy can:
- Offset age-related decline in visual function
- Support treatment of eye diseases
- Improve visual acuity
And unlike blue light or UV light, red light does not damage your eyes. In fact, you can look directly at red light therapy devices while using them. [^1]
3. Wound Healing and Tissue Repair
Red light therapy accelerates healing by:
- Increasing blood flow to injured areas
- Reducing inflammation
- Improving angiogenesis (new blood vessel formation)
- Supporting collagen, elastin, and fibrin production
Gary Brecka emphasizes these regenerative effects:
“It also has a very positive effect on collagen, elastin, fibrin. It’s known to improve angiogenesis, the new blood vessel formation… Imagine upstaging trillions of cells to allow them to eliminate waste, repair, detoxify, regenerate, just by using light.” [^1]
4. Acne Reduction
Red light therapy has been shown to reduce acne lesions and decrease skin oil secretion. In one small study, six treatments performed every two weeks led to significant improvements in acne with no adverse effects reported.
5. Inflammation and Lymphatic System Support
This is one of the most underappreciated benefits.
Red light therapy improves lymphatic function, helping your body remove waste and reduce inflammation. This is particularly beneficial for people dealing with:
- Lymphedema (including in breast cancer patients)
- Facial puffiness and swelling
- General inflammation
Huberman explains:
“Long wavelength light exposure to the skin can reduce inflammation, improve skin appearance, reduce acne, etc. in part by improving the function of the lymphatic system. And it does that apparently through the same mechanism that it does to improve skin cells and the circulatory system for blood, meaning the capillaries and blood vessels and so forth.” [^3]
The long wavelength light impacts mitochondria in the lymphatic vessels themselves, improving their function and helping them clear waste more effectively.
6. Pain Reduction
Studies suggest that red light therapy can alleviate chronic pain conditions including:
- Fibromyalgia
- Knee osteoarthritis
- Non-specific low back pain
The mechanism is straightforward: reduced inflammation and improved tissue healing naturally reduce pain.
One caveat: in many cases, chronic pain returned within weeks of ending therapy, suggesting that red light therapy may need to be maintained as an ongoing practice rather than a one-time treatment.
The Science Is Solid (And Old)
Red light therapy isn’t new. A Nobel Prize was granted in the early 1900s for the use of phototherapy for the treatment of lupus. [^2]
Modern research has expanded our understanding dramatically. We now have:
- Hundreds of studies examining red light therapy for various conditions
- Meta-analyses and systematic reviews of randomized controlled trials
- FDA-cleared devices for specific applications like hair regrowth
Dr. Huberman references a key review:
“One that I like in particular was published in 2018 entitled ‘Light-Emitting Diodes in Dermatology: A Systematic Review of Randomized Control Trials.’ Of course, randomized control trials being one very powerful way to analyze the utility of a practice or a compound.” [^2]
The effects tend to be mild to moderate rather than dramatic. You won’t see complete reversal of severe conditions or instant transformations. But the cumulative effects, applied consistently over time, are meaningful and measurable.
Gary Brecka is even more emphatic:
“Photobiomodulation is very real and it absolutely works. I mean, I would be scared to even tell you all the positive outcomes that we see in people that regularly use red light therapy, because you can’t really make medical claims around them, but I can tell you firsthand that we have seen just astounding things that people would probably consider miracles with red light therapy.” [^1]
How to Use Red Light Therapy
If you’re convinced (and you should be), here’s how to actually implement red light therapy.
Protocol
Based on the research and expert recommendations:
Distance: 1-2 feet from the light source
Duration: 10-15 minutes per session
Frequency: 5-7 days per week
Consistency: Daily or near-daily use on an ongoing basis
The key is consistency. This isn’t a one-time treatment. The benefits accumulate with regular use.
Wavelengths
The optimal range for red light therapy is 600-1000 nanometers.
- Red light: 620-750 nm (visible red light)
- Near-infrared light: 750-1000 nm (invisible, but penetrates deeper)
Most quality red light therapy devices use a combination of both wavelengths for maximum benefit.
Timing
Unlike blue light (which disrupts sleep when used at night), red light does not interfere with your circadian rhythm. You can use red light therapy at any time of day, including right before bed.
Gary Brecka notes:
“You can have red light at any time. In fact, red light, I find it very relaxing. I sometimes will do my red light bed right before bed, sleep like a baby.” [^1]
Devices vs. Sunlight
Here’s the best part: you don’t need to buy an expensive device to get the benefits of red light therapy.
The sun is a full-spectrum light source that includes red and near-infrared wavelengths.
Gary Brecka points out the free alternative:
“Without people having to think that they have to spend that kind of money on a red light therapy bed, you can also just expose your skin to sunlight, especially during first light, the first 45 minutes of the day. When there’s no UVA, there’s no UVB, there’s high amounts of healthy blue light. You can still generate vitamin D3.” [^1]
Early morning sunlight (the first 45 minutes after sunrise) and late afternoon/evening sunlight (low solar angle) provide red and near-infrared light without the harmful UV rays that are strongest at midday.
Dr. Huberman agrees:
“If you’re trying to decide whether or not to get long wavelength light exposure for sake of appearance and lymphatic clearance from a device or from the sun, just keep in mind that the sun always includes some UV in it. The sun is going to be the highest in the middle of the day, less when the sun is low in the sky, near sunrise and near sunset. A long wavelength light device that delivers red light, near infrared and infrared light, of course, has no UV in it, so you’re just purely getting the benefits of the long wavelength light for your lymphatic system and the other systems that are local to the skin.” [^3]
So if you’re on a budget or prefer natural solutions: get outside during sunrise or sunset and expose your skin to sunlight for 10-20 minutes.
If you want more control or don’t have reliable access to sunlight: invest in a quality red light therapy panel or device.
Who Should Use Red Light Therapy?
Everyone. Seriously.
Red light therapy is safe for all ages and populations. Research has been conducted on:
- Healthy individuals and those with diseases
- Young children and older adults
- Men and women
- Athletes and sedentary individuals
The safety profile is excellent, with virtually no reported side effects when used appropriately.
That said, certain populations may benefit even more:
1. People Concerned About Aging
If you want to maintain youthful skin, support cognitive function, and offset age-related decline, red light therapy is a low-risk, evidence-based intervention.
2. People with Skin Conditions
Acne, psoriasis, eczema, scars, and other skin issues may respond well to red light therapy.
3. Athletes and Active Individuals
Faster recovery, reduced inflammation, and improved tissue repair make red light therapy valuable for anyone who trains hard or has a physically demanding job.
4. People with Chronic Pain or Inflammation
Conditions like fibromyalgia, osteoarthritis, and general inflammation may improve with consistent red light therapy.
5. Anyone Who Wants Better Sleep and Recovery
The relaxing effects and improved mitochondrial function can support better sleep quality and overall recovery.
Precautions
If you have photosensitizing conditions like lupus or melasma, consult a dermatologist before using red light therapy. These conditions can make your skin more reactive to light.
Otherwise, red light therapy is remarkably safe.
The Bottom Line
Red light therapy works. It’s not magic, it’s not pseudoscience, and it’s not too good to be true.
It’s a well-researched, mechanistically sound intervention that:
- Improves mitochondrial function by forcing oxygen into cells
- Reduces inflammation and reactive oxygen species
- Accelerates healing and tissue repair
- Improves skin appearance and reduces signs of aging
- Supports vision, lymphatic function, and pain reduction
The best part? You can get many of these benefits for free by spending 10-20 minutes in early morning or late afternoon sunlight.
If you want more targeted or consistent exposure, invest in a quality red light therapy device and use it 5-7 days per week for 10-15 minutes.
The effects are mild to moderate, not miraculous. But they’re real, they’re measurable, and they accumulate over time.
So yes, red light therapy does work. And it’s one of the simplest, safest interventions you can add to your health routine.
Your mitochondria will thank you.
References
[^1]: Gary Brecka, biohacking expert and human biologist, from The Diary Of A CEO: “World No.1 Biohacking Expert: I Tested 100,000 People’s DNA – This Diet Will Kill You, Fix This Hormone And You’ll Fix Your Anxiety – Gary Brecka”
[^2]: Dr. Andrew Huberman, neuroscientist and professor at Stanford School of Medicine, from Huberman Lab: “How to Improve Skin Health & Appearance”
[^3]: Dr. Andrew Huberman, neuroscientist and professor at Stanford School of Medicine, from Huberman Lab: “Improve Your Lymphatic System for Overall Health & Appearance”
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