The benefits are more than just skin deep.
There was a time when only NASA was using red light therapy. Now, it’s popping up everywhere in the form of face masks, blankets, and spa treatments — including as part of the HydraFacial Deluxe Facial at the Equinox Spa. Some are drawn to red light therapy for its skin health benefits, using it to treat acne or reduce the appearance of wrinkles. Others are more interested in its physical benefits, such as reducing pain and increasing athletic performance.
Can light really do all of that? Before you decide to try (or write off) red light therapy, it’s important to know how it works, what benefits are and aren’t backed up by scientific research, and the best way to try it if you are interested in giving it a go.
What Is Red Light Therapy?
Integrative medicine doctor Neil Paulvin, DO, explains that red light therapy is a type of photomedicine that uses different combinations of light frequencies to treat the skin and other health conditions. It was originally developed by NASA because, without gravity, astronauts’ muscles and bones atrophy and wounds also heal slower. Scientists found that using red (and blue) LEDs helped.
James Gu, the senior director of Spa at Equinox, explains that the way red light therapy works is that the skin is exposed to red light coming from a lamp, laser, or other device. “These specific wavelengths of light trigger a variety of processes at a cellular level by acting on the cells’ mitochondria,” he says, adding that mitochondria are often thought of as a “power plant” because they power cells. “This causes increased production of ATP, [which is] the fuel that powers all of our cells, reactive oxygen species which activate our internal antioxidant pathways, and nitric oxide which increases blood flow,” Gu says.
Red light therapy often gets confused with near infrared therapy and far infrared therapy, but the three are different from each other. Red light falls within the visual light spectrum (in other words, we can see it). Near infrared light is invisible, but the body can feel it as heat. Gu explains that far infrared therapy is also used as heat therapy, but it goes deeper than near infrared light therapy. “The molecules within the body that are exposed to far infrared wavelengths vibrate and cause a rise in body temperature,” he explains.
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How Red Light Therapy Can Support Skin Health
Double board-certified dermatologist and Foy by Dr. Collins founder Kristina Collins, MD, FAAD, says that red light therapy can benefit the skin in several ways. “Red light therapy has been used to treat a variety of different skin issues including wrinkles, abnormal pigmentation, skin texture change, and scarring, to name a few,” she says. Scientific studies back this up. A 2020 study published in the Journal of Drugs in Dermatology found that red light therapy boosted fibroblasts, which make collagen, a protein known for keeping skin plump and helps prevent sagging. Dr. Collins says that it may help with acne too. One scientific study found that red light therapy reduced breakouts by 36 percent.
To use red light therapy for wrinkle reduction or for acne, you can either book an appointment at a dermatologist or spa that offers it (like Equinox) or use a red light therapy mask at home. “Typically the strength of the product has to do with the number of LED bulbs and the overall power in Watts. You can use these pieces of information to compare and contrast products,” Dr. Collins says in terms of what to keep in mind when shopping for a mask. She adds that dermatologists and spas tend to have stronger devices than what can be bought to use at home (due to safety reasons), which is the benefit of seeing a specialist.
How Red Light Therapy Can Boost Athletic Performance
Red light therapy can do more than enhance physical appearance. Dr. Paulvin says there are health benefits to it too, including reducing inflammation. “It does this in a couple different ways,” he says. “One is by releasing certain chemicals that are anti-inflammatory. Another is that it increases blood flow to damaged tissues,” he says. Gu echoes this, saying, “The increased circulation is the main factor in its ability to reduce inflammation.”
This helps with pain too. In fact, a 2021 scientific article published in Life says that red light therapy can be used to reduce pain, help with injury recovery, and improve skeletal muscle performance. “Red light therapy speeds up muscle recovery by increasing circulation and bringing more oxygen rich blood to the area as well as by promoting cellular regeneration through the increased mitochondrial action and ATP production,” Gu says.
If you want to use red light therapy for these benefits, Gu recommends utilizing a red light therapy bed. “Using it pre-workout will help prime the body for action by increasing circulation, ATP production, and range of motion. Not only will this help you perform better it can also reduce the chance of injury. Used post-workout, the benefits to muscular recovery will allow you to train harder and more often with less soreness,” he says.
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There are also red light therapy blankets that can be used at home. Similar to the face masks, the experts say to consider the overall power of the LEDs. “Be sure to purchase from a reputable company as there are a lot of cheap options out there that have very low-powered LEDs that may not even be the correct wavelengths. The therapeutic range for red light and near infrared therapy is 630nm to 850nm,” Gu says.
Not sure whether to go for a wand or a blanket? Gu says to think about what you want to use it for and let that guide your decision. “If you constantly struggle with lower back pain, a wide panel or pad that can cover the whole area would be more effective than a wand, whereas if you’re looking for something to help with tennis elbow specifically, a smaller want or handheld unit that is less cumbersome may be the better choice,” he says.
While all three experts say that red light therapy is low risk, they do say that it should be avoided if you’re pregnant. Also, if you have any underlying health conditions or take any medications, it’s best to get the okay from your doctor first.
Whether you’re looking to support your skin health, rehab an injury, or boost your athletic performance, this is one type of therapy that’s worth considering.