Red light therapy, known in research as photobiomodulation (PBM), uses specific wavelengths of red and near-infrared light. It's one of the most studied "biohacking" tools, with hundreds of published papers, but results depend heavily on the dose, the wavelength and what's being measured.
Key takeaways
- A 2015 meta-analysis found light therapy applied before exercise may improve performance and reduce some markers of muscle damage.
- A controlled trial found red and near-infrared light improved skin complexion, roughness and collagen density compared with controls.
- The leading theory is that the light acts on mitochondria, the energy centers of cells. Research is ongoing.
- Dose matters. Distance, irradiance and session time all change how much light actually reaches you.
How it's thought to work
The most widely discussed mechanism is that red and near-infrared light is absorbed by an enzyme in the mitochondria called cytochrome c oxidase, which may help cells produce energy more efficiently and influence inflammation signaling. Michael Hamblin, one of the most published researchers in the field, reviewed these mechanisms and the anti-inflammatory effects seen across many studies [1].
Muscle performance and recovery
A 2015 systematic review and meta-analysis by Ernesto Leal-Junior and colleagues pooled randomized controlled trials of light therapy (low-level laser and LED) applied before exercise. They found improvements in performance measures, such as number of repetitions and time to exhaustion, and reductions in some blood markers of muscle damage like creatine kinase [2].
A 2016 review by Cleber Ferraresi, Ying-Ying Huang and Michael Hamblin reached a similar conclusion: PBM may improve muscle performance and speed recovery, especially when applied before exercise, though the best parameters are still being worked out [3].
One important detail: much of this research used lasers or LED arrays applied directly to specific muscles at measured doses. Full-body panels used from a distance may deliver a different dose, so results don't automatically transfer.
Skin and collagen
A 2014 controlled trial by Alexander Wunsch and Karsten Matuschka treated 136 volunteers twice a week with red or broad-spectrum light. Compared with controls, treated participants showed improvements in skin complexion and roughness and an increase in collagen density measured by ultrasound [4]. Skin is the reason many studios add red light beds: the benefits are visible to members.
How to read panel specs
- Wavelengths: most research uses red around 630 to 670 nm and near-infrared around 810 to 850 nm.
- Irradiance: the power reaching your skin, usually in mW/cm². Look for third-party measurements at a stated distance, not just "total watts."
- Coverage: a small panel treats one area; full-body panels or beds treat everything at once, which matters for busy studios.
What this means for gyms and studios
Red light is low-maintenance, quiet and quick (many sessions are 10 to 20 minutes). Full-body beds and panel walls are popular add-ons for memberships and pair well with sauna. They can also appeal to members who aren't interested in cold. Browse our red light therapy buying guide.
Safety basics
Red light therapy is generally well tolerated. Use eye protection with bright panels, follow the manufacturer's distance and time guidance, and check with your doctor if you take photosensitizing medications or have a skin condition.
References
- Hamblin MR. Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophysics. 2017;4(3):337-361. Find on PubMed
- Leal-Junior ECP, Vanin AA, Miranda EF, et al. Effect of phototherapy (low-level laser therapy and light-emitting diode therapy) on exercise performance and markers of exercise recovery: a systematic review with meta-analysis. Lasers in Medical Science. 2015;30(2):925-939. doi:10.1007/s10103-013-1465-4
- Ferraresi C, Huang YY, Hamblin MR. Photobiomodulation in human muscle tissue: an advantage in sports performance? Journal of Biophotonics. 2016;9(11-12):1273-1299. Find on PubMed
- Wunsch A, Matuschka K. A controlled trial to determine the efficacy of red and near-infrared light treatment in patient satisfaction, reduction of fine lines, wrinkles, skin roughness, and intradermal collagen density increase. Photomedicine and Laser Surgery. 2014;32(2):93-100. Find on PubMed
The information on this site is for general education and is not medical advice. Talk with your doctor before starting heat, cold, light, pressure, float, PEMF or vibration therapy, especially if you are pregnant or have a medical condition. We may earn a commission when you buy through our links. Learn more.