Red light therapy: Science vs. hype!

You may have seen influencers online wearing glowing red masks, promising to reduce wrinkles, redness, and inflammation. But does red light therapy actually deliver? Many wellness tools and supplements aren’t strictly regulated, and with a lot of jargon, it can be challenging to understand what you’re really looking at and what the benefits actually are. Helpful or hype? Let’s take a look –

What is red light therapy?

Red light therapy (also called photobiomodulation, or PBM) uses low-level red or near-infrared light on the skin to stimulate cellular activity.¹ The light comes from LEDs—the same technology used in everyday lighting.

Devices vary in design: some are masks specifically for the face, while others are rectangular panels aimed at different body parts.

How does it work?

Light is measured by wavelength in nanometres (nm). Red light typically falls between 630–750 nm, with many devices using around 660 nm to penetrate the epidermis and dermis. Near-infrared (NIR) light ranges from 800–1440 nm and can reach deeper tissue, often around 850 nm. Some devices offer a single wavelength, while others use a combination.

Red light therapy can stimulate mitochondria—the “powerhouses” of cells—helping them produce more energy. This can enhance repair and efficiency at the cellular level.²³ It can also stimulate the production of other beneficial substances in the body and has been studied for it’s anti-inflammatory effects.⁴

Uses of red light therapy

Skin and anti-ageing

Red-light therapy has been shown to stimulate the production of type 1 and 3 collagen and elastin associated with anti-ageing benefits.⁵ This supports the most common claims online, relating to improvements in skin, from reduced wrinkles to improved skin texture, and general rejuvenation.

Red light therapy has been researched in helping a range of skin conditions⁶ including:

Alopecia – Studies have shown that it can help stimulate hair growth, increasing density and length.
Acne – It can help reduce acne by lowering skin sebum levels.
Skin rejuvenation – It can improve facial skin hydration, elasticity, density and tightness.

Pain and inflammation

Research indicates that red light therapy can alleviate pain and inflammation. It may be useful in treating a range of inflammatory disorders, such as psoriasis, arthritis, and dermatitis. It may also accelerate muscle recovery and reduce fatigue after exercise.⁷

Healing

Red light therapy may promote faster wound healing by reducing inflammation and supporting cell repair. It has been studied for use in the following:⁸

General wound healing – It helps speed up wound healing by suppressing inflammation.
Ulcers – Studies suggest it can accelerate wound healing and decrease pain.
Herpes simplex – It can aid in treating herpes labialis by speeding up wound healing and helping prevent outbreaks.

Risks of red light therapy

While generally considered safe, long-term research is limited. Those with sensitive skin or eyes should proceed cautiously. Possible side effects include:⁹¹⁰ –

Hyperpigmentation – Darker skin tones are more sensitive to visible light (like red light), this increased sensitivity can lead to hyperpigmentation.
Blistering and redness – Rare, usually from prolonged use or misuse.
Irritated skin – Individuals with sensitive skin may experience irritation.

Current research

Ongoing research is exploring new ways red and near-infrared light therapy could be used in medicine beyond common cosmetic treatments for skin and hair. One promising area of study is childhood myopia (short-sightedness). Recent studies suggest that brief, daily exposure to low-level red light may help slow the worsening of vision in children. In a year-long clinical trial, school-aged children who used a red-light device twice a day showed slower eye growth and smaller changes in vision compared to those who did not receive the treatment, with no serious side effects reported.¹¹ A 2024 review of multiple studies also found this approach to be non-invasive, effective, and safe in the short term for reducing myopia progression in children.¹²

Beyond eye health, researchers are also investigating how red light therapy might support brain and overall body health. Early studies using light delivered through the head or nasal area have reported improvements in thinking and memory in people with dementia or early Alzheimer’s disease, suggesting further potential for future medical applications.¹³.

Helpful or hype?

Red light therapy is more than a social media trend—but it’s not a miracle cure. Research supports the potential benefits of this approach for skin health, anti-ageing, pain reduction, inflammation, and wound healing, particularly when used correctly and consistently. While many cosmetic and wellness claims are backed by growing evidence, results can vary depending on the device, wavelength, and individual response. Importantly, much of the research is still emerging, especially for newer and experimental applications such as childhood myopia and brain health.

Overall, red light therapy appears to be a promising, generally safe tool with real scientific grounding. Still, it’s likely best used as one of many tools in your toolkit, rather than a standalone solution!

Want to read more about ageing or skin health? Check out our articles The gentle art of ageing well: lessons from Denmark and 4 Things Probiotic Lotion can do for your skin!

For information purposes only, not medical advice. Consult your healthcare provider before adding supplements and practices to your health regimen.

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