Red Light Therapy
Red light therapy has moved from the world promises benefits for skin vitality, pain relief and whole-body rejuvenation. Clinics and spas offer a range of treatments and at-home devices are becoming widely popular. With the growing buzz also comes confusion on what works and what’s just marketing hype? Knowing what the science supports can help you make an informed choice about the place of red light therapy in your wellness routine.
Cellular power
Red light therapy (RLT), also called photobiomodulation, is a treatment that uses specific wavelengths of red and near-infrared light to interact with the body’s cells. “RLT uses specific wavelengths to boost cellular energy, reduce inflammation and promote healing,” says Reine DuBois, Integrative Naturopath and Clinical Director of The Health Lodge and The Byron Bathhouse. Unlike ultraviolet light from the sun, red and near-infrared light does not damage the skin or DNA. Instead, it penetrates the skin and is absorbed by mitochondria, the “power plants” of cells. Mitochondria take raw materials, such as food and oxygen, and run them through a process called cellular respiration. The output of that process is adenosine triphosphate or ATP, packets of energy that your body can use instantly. Every time your muscles move, your brain thinks or your skin repairs itself, your cells spend a little ATP to make it happen.
When you do things that improve mitochondrial function including exercise, getting enough sleep or red light therapy, your cells can make ATP more efficiently. The boost in ATP production “has a ripple effect across multiple systems of the body, making it useful for a diverse range of conditions, from skin rejuvenation to chronic pain and neurological recovery,” says DuBois.
RLT is used in clinical settings and at home for a range of purposes. Devices vary in size and power — from small handheld wands to full-face masks, and even larger panels for whole-body treatments. The therapy is non-invasive, painless and with few reported side effects. This makes it appealing for people seeking a low-risk way to support skin, joint or muscle health.
“Our customers are drawn to red light therapy as a daily ritual that bridges beauty, wellness and biohacking,” explains Katie Mant, Co-Founder and Chief Visionary Officer at BON CHARGE. “Beauty remains the entry point for many, but … once they experience the deeper effects on mood, recovery, energy and sleep, it becomes an essential part of their self-care routine.”
Hype vs fact
Red light therapy is gaining popularity, but not every claim is evidence-based. “We’re seeing a wave of devices marketed with glossy promises, but little scientific foundation. One common issue is the suggestion that any red light will deliver results, regardless of wavelength or power. The truth is, not all red light is created equal” says Mant.
Dermatologists share a similar caution. RLT is not a miracle treatment. Dr Leona Yip, consultant dermatologist at Skin Partners Brisbane, notes that some brands oversell red light therapy as a “skin-rejuvenating cure-all and fix-all” and adds that “in dermatology clinic specialist settings, it is rare to use red light as a standalone for skin rejuvenation”. Many consumer devices promise more than they can deliver, often focused on speed rather than science. “Another exaggeration is implying instant transformation,” adds Mant. “Red light therapy works cumulatively over time. Much like exercise or skincare, consistency is key, not quick fixes.”
Beyond marketing, celebrity endorsements and dramatic before-and-after photos often feed unrealistic expectations. Device quality varies widely, and many at-home products don’t deliver the same wavelengths or power levels used in clinical research. At-home devices can help with skin, scalp and maintenance care. Professional systems are stronger and more precise for chronic pain, injury recovery or inflammation. When used correctly and consistently, red light therapy can deliver measurable benefits. DuBois emphasises, “The goal isn’t more light, it’s the right light, at the right dose.”
Skin rejuvenation and healing
Red light therapy is perhaps best known for its effects on skin health and regeneration. By boosting collagen and fibroblast activity, enhancing circulation and reducing inflammation, it can improve both the appearance and function of the skin. DuBois shares “Clinical studies show measurable improvements in:
- Wrinkle reduction and skin firmness: RLT decreases the depth of crow’s feet, tightens sagging skin and increases elasticity and dermal density.
- Acne and inflammatory skin conditions: By balancing oil production and reducing porphyrins, RLT can calm acne, rosacea and eczema.
- Wound and scar healing: RLT accelerates wound closure, improves tissue regeneration, and has shown benefits for chronic ulcers and stretch marks.
- Hair growth: Particularly effective for androgenic alopecia and alopecia areata, RLT stimulates hair follicles and increases density.”
Dermatologists say its real strength lies in soothing and supporting the skin’s natural repair processes rather than producing dramatic rejuvenation. Dr Yip explains that red-light therapy can help calm irritation, reduce reactivity and support healing after procedures such as laser treatments. It may also promote mild rejuvenation particularly in early skin ageing. However, she notes that results tend to be more modest compared to stronger clinical treatments such as lasers and chemical peels. “Those with significant sun damage would likely not see appreciable benefits using red light on its own,” says Dr Yip.
Pain relief and inflammation
Red light therapy’s anti-inflammatory and pro-repair effects are now well recognised in sports medicine and rehabilitation. Research shows it can help muscles repair more efficiently after training or injury, reducing the severity of delayed-onset muscle soreness and improving performance over time. Joint pain and inflammatory conditions such as osteoarthritis, rheumatoid arthritis, Achilles tendinopathy and carpal tunnel syndrome have also shown consistent improvement, with better range of motion and lower pain scores.
RLT appears to infl uence infl ammatory pathways and nerve function, making it a valuable adjunct for chronic or neuropathic pain. DuBois explains that red light therapy’s ability to modulate inflammation and stimulate nerve repair “has made it a valuable adjunct for nerve pain and chronic inflammatory syndromes”. While the research is encouraging, red light therapy isn’t a cure-all for pain. Its real value lies in being something that complements, rather than replaces, medical or physiotherapy care. Used consistently and alongside other evidence-based treatments, it can be a helpful tool for reducing inflammation and improving comfort without invasive interventions.
Brain health and mood
Early brain studies hint that light may influence mood, sleep and even movement and coordination, but research is still in its infancy. DuBois notes that “perhaps one of the most exciting frontiers for red-light therapy is in neuroregeneration and mental health”. Small trials in people with Parkinson’s disease have shown improvements in movement, and pilot studies hint at cognitive and mood effects. Although studies so far involve small participant groups, the initial findings are exciting.
Some proponents claim that red light therapy acts as a brain and cognitive supercharger, boosting memory, focus and mood like a mental reset button. The science doesn’t yet go that far, but studies do suggest it may help repair neurons, support recovery after head injury or stroke, and improve sleep quality by regulating the body’s circadian rhythm. Light- and heat-based therapies have also been linked with reduced depressive symptoms in some clinical settings. Still, DuBois reminds us that red light therapy works best as part of a broader lifestyle approach: “RLT works best when used as part of a holistic treatment plan that addresses underlying causes such as nutrient deficiencies, hormonal imbalance, and environmental stressors, to truly restore cellular balance and vitality.”
Smart use
Red light therapy follows a “less-is-more” principle. An optimal dose stimulates repair, while too much can slow healing or irritate the skin. Overuse may cause redness or dryness, while underuse simply fails to create a therapeutic effect. DuBois reminds users that accuracy matters more than intensity: “Quality, not quantity, makes the difference in red-light therapy.”
Some people should take extra care. Those who are pregnant, photosensitive or taking medications that increase light sensitivity ,such as certain antibiotics, retinoids or anti-inflammatories, should consult a practitioner before use. Direct light should be avoided over the thyroid, and protective goggles are essential for facial treatments. “It should also be avoided over suspicious or active skin cancers. Those with melasma should be aware that their pigmentation could flare with the heat emitted during red light treatment, and should avoid,” says Dr Yip.
Excess heat can also be a concern with high-powered or full-body systems. While red light itself is non-thermal, long sessions, particularly when combined with infrared saunas, can raise body temperature. If dizziness, lethargy or nausea occur, it’s a sign to stop and let the body cool down. Safety begins with understanding your own health and expectations. Dr Yip advises checking with a qualified professional before investing in at-home devices, especially if you have active skin conditions or are on medical treatments that affect sensitivity. DuBois agrees “even though RLT is available for home use, professional assessment can determine appropriate dosage, wavelength and treatment duration for your condition”.
At-home therapy
With hundreds of at-home systems on the market, it’s worth knowing what to look for. Mant suggests thinking long-term rather than chasing quick results: “Think of red light therapy as an investment in long-term vitality. When selecting a device, focus on wavelength precision, quality engineering and certification standards rather than flashy marketing.” Look for products that specify proven wavelengths — around 630–660 nm for red light and 850 nm for near-infrared — and are compliant with recognised medical safety standards such as IEC 60601-1 and ISO 13485. Transparency around irradiance (power output) is a good indicator of credibility. Avoid vague “medical-grade” or “TGA-compliant” claims that don’t list exact specifications.
As DuBois cautions, claims that “most powerful” means “best results” are misleading; too much light can actually reduce benefits. The right dose matters. She also notes that inflated power readings and devices boasting “multiple wavelengths” can weaken performance rather than enhance it.
At-home devices operate at lower irradiance than in-clinic systems, which makes them safe for regular use but less potent. Dr Yip explains that home masks and panels can provide gentle improvements with consistent use but “cannot match the efficacy of medical-grade equipment used in professional settings”. She adds, they’re best viewed as complementary tools that are a convenient way to maintain results between appointments or especially for those in regional areas without easy clinic access.
Treatment protocols differ depending on the individual and desired outcome. Mant emphasises that consistency matters more than intensity: “For most people, the sweet spot with red light therapy is consistency over intensity. We typically recommend short, regular sessions, around 10 to 20 minutes per area, three to five times a week. Results tend to build gradually over time.” It may take several weeks before you see results. RLT at-home shouldn’t feel like a chore. Mant adds “A well-designed at-home device should feel effortless, elegant, and scientifically sound, a quiet luxury in your daily self-care routine. Of course, as each device is different, you must always follow the directions of use for that device.”
