Much like millennials—a little aged, yet still relevant and likely peaking—Red Light Therapy devices are making their mark in the modern health landscape. Often available as panels, face masks, hair combs, or helmets, these devices claim to combat a myriad of age-related health concerns. However, we know many health and wellness brands make similar claims. A bit of discernment reminds us that there are no magic pills, quick fixes, or single-ingredient 'superfoods' that grant immortality.

Red Light Therapy will not make you immortal either, but research shows it targets the body on a cellular level, supporting pain relief, mitochondrial function, wound healing, the reduction of fine lines and wrinkles, hair growth, muscle recovery, nerve regeneration, inflammation reduction, and more.^1-10  And these factors certainly may influence how youthful one looks and feels.

Red Light Therapy (abbreviated RLT) is a form of low-level laser therapy (abbreviated LLLT), and uses red LEDs– sometimes in conjunction with near-infrared light– to target body cells at wavelengths between 500-1100 nanometers (nm). However, wavelengths within the 600nm-range appear to be most researched for safety and efficacy in RLT use.^1-4,6,8-9   How does it work?  At these wavelengths, red light is able to penetrate the skin’s dermis and reach underlying tissues.³  Once absorbed by the dermis and underlying tissues, red light stimulates mitochondrial activity at the cellular level, though the full mechanisms remain under study.  Mitochondria, often called the cell’s 'powerhouses,' play a key role in aging, and since RLT enhances mitochondrial function, it’s no surprise that its effects extend throughout the body.

Research regarding RLT displays its significant impact on multiple biological systems and processes, suggesting it may genuinely deliver on its promises. For instance, one study analyzed the analgesic effects of RLT to support pain reduction in women who opt for natural methods of labor and delivery. Among natural pain management methods during labor, RLT was found to provide the most relief.⁴

In addition to pain management, studies are also being conducted to examine RLT’s impact on gut health, particularly its influence on the human gut microbiome and related conditions.⁶ One review highlighted promising findings on RLT’s potential to positively influence the gut microbiome in animals, suggesting similar effects could occur in humans.⁶  The study observed shifts in the balance of beneficial and pathogenic gut flora, likely driven by reduced inflammation, tissue regeneration, and healing.⁶  While further research is needed to confirm these effects in humans, the possibility is intriguing—especially given the numerous anecdotal reports of success circulating online.

Red Light Therapy has been thoroughly studied in more aesthetic applications, like hair health, facial rhytide (fine line and wrinkle) reduction, and its use to support clear and glowy skin.  Two studies found that consistent use of RLT for five minutes per session led to increased hair thickness and growth over time.^2,9 A different study reviewed RLT in conjunction with hair status, and found an increase in hair count, tensile strength, and hair growth in the control group utilizing RLT combs and helmets.¹  In regard to skin health, a meta-analysis concluded a 52% reduction in acne lesions when RLT was used for 8-weeks, compared to the group receiving no RLT intervention.⁸  Additionally, the same meta-analysis reported RLT’s success in reducing fine lines, wrinkles, and rhytides through stimulation of the production of new collagen.⁸ Through various readings online of RLT product use descriptions and a dive through the Reddit wormhole, it appears that results can take up to 8-12 weeks to be noticeable, and may last with consistent maintenance or up to a month after the cessation of use. However, when using Red Light Therapy for pain relief, muscle recovery, and mitochondrial support, results are often immediately noticed.

Due to these incredible claims, the research, and some compelling before-and-after photos I found after digging around, I decided to try a panel for myself.  After years of a dysregulated nervous system, I take self-care seriously and make practices that calm me and slow me down— like utilizing my RLT panel— a weekly non-negotiable.  Aside from how it mentally winds me down, I also utilize the panel for the facial anti-aging benefits, for the overall mitochondrial support, and for muscle recovery, and it works wonders. If I’m ever sore after a workout, a 10-minute session with my panel noticeably eases muscle discomfort, making recovery feel effortless. Of course, this is just my anecdotal account, so take it for what you will.  

I personally use Hooga Health’s PRO300 RLT panel (this is not sponsored by them, but you can use the code CICLOEMILY for a 12% discount off of your purchase with them). I use my panel 3x a week for 2-3 minutes on my face, and up to 10 minutes as needed on the rest of my body in adherence to the manufacturer’s directions for use. And perhaps the cutest and most awesome part of this whole ordeal is that my dog and cat love curling up in front of my RLT panel, too. Research shows that RLT is similarly beneficial for our animal-companions as it is for humans, and if you know, you know, pet parents will go to the ends of the Earth to make their aging pets comfortable.⁷ Before incorporating RLT into your routine—or your pet’s—consult your Primary Care Provider and Veterinarian to ensure safe usage.

In summary, Red Light Therapy offers numerous potential benefits, from pain relief and muscle recovery to aesthetic enhancements like wrinkle reduction and hair growth. While the full range of its therapeutic applications continues to be explored, existing research points to RLT as a powerful tool for supporting cellular health and well-being. As with any wellness practice, it’s essential to approach it with balance and discernment, and to consult with healthcare professionals when necessary. If you're considering RLT, select a device aligned with your health goals, as there are many different options to suit a variety of needs. Finally, many dermatology offices, skin care centers, and health clinics offer these devices for in-office use.  I recommend trialing a device in-office before buying anything, as it will save you money upfront and you can learn more about how RLT can support you before you make a big investment. Ask your provider at your next visit if you’d like to try one.