An emerging health and skincare practice, red light therapy has exploded in popularity. You’ve likely seen social media influencers swearing by those glowing, scary-looking, at-home face mask devices. Many wellness centers and gyms have started adding red light therapy treatments to their list of services. But is this trend truly as magical as it seems?
Though more clinical trials are needed to confirm its effectiveness, evidence supports using red light therapy for skin treatments and other health conditions — but it largely depends on the type of device and red light used. Learn how red light therapy works and whether it’s right for you.
What is red light therapy?
Red and infrared light naturally occur as part of the sun’s electromagnetic spectrum, particularly at sunrise and sunset — but many of us don’t get enough of it.
“In the conveniences of today’s modern life, it is very easy, and practically the norm, to sleep in and not be outside with the rising sun,” said Allison Beardsley, founder of Red Light Method, in the company’s introductory video. “Because of these conveniences, we are light-starved as a people. We spend so much time indoors — in front of the computer, in temperature-controlled climates — that we’re no longer physiologically receiving the benefits of red and near-infrared light.”
The sun naturally emits red and infrared light when it’s lower in the sky, around sunrise and sunset.
Red light therapy (also known as photobiomodulation or low-level laser therapy) uses specific wavelengths of red and near-infrared light that penetrate the skin and stimulate our cells.
“Red light targets the mitochondria, better known as the ‘powerhouses’ of cells, and it boosts adenosine triphosphate production, fueling cellular repair and optimal function,” said Dr. Joel Kahn, MD, cardiologist and Sunlighten advisory board member.
More energy means our cells can work more effectively to repair the skin and boost new cell growth. “With over 100 trillion mitochondria in the human body, red light therapy helps energize cells, supporting heart health, skin repair and overall vitality. Additionally, it enhances circulation, helps the body recover more efficiently and reduces inflammation,” Kahn explained.
Benefits of red light therapy
The results of red light therapy depend on the device used and the specific wavelengths of light it emits. These 10 benefits go hand-in-hand with one another. Here’s how:
1. Cellular health
As Kahn explained, red light therapy stimulates the mitochondria, which are responsible for energy production. As the mitochondria are exposed to and soak up the light, they’re energized and can function more effectively, working to repair cellular damage and boost cellular regeneration. The more ATP your cells have, the quicker healing and recovery occurs.
2. Wound healing
The mitochondria of our cells also produce nitric oxide, which plays a role in healing wounds and burns. Red light therapy can help reduce inflammation and increase blood flow, which supports the delivery of oxygen and nutrients to injured areas that need repairing.
Light therapy originated when NASA scientists began using red and blue LED lights for growing plants in space. The astronauts noticed that abrasions on their hands seemed to heal quicker than usual while working underneath the LED lights. Researchers have since continued studying the effects of high-intensity red and near-infrared lights with promising results — one such study with US Navy Seals found a 50% faster healing time for lacerations compared to control groups.
3. Skin health
Nasha Addarich Martínez, managing editor of CNET’s wellness team, uses the HigherDOSE LED face mask and loves it.
Arguably, its most well-known benefit is for improving our skin. When you think of red light therapy, you likely picture one of the glowing LED face masks or wands. These increasingly popular devices are said to enhance skin appearance by promoting collagen and elastin production and reducing inflammation and redness. These functions, in turn, help to reduce wrinkles, fine lines, acne, age spots and scars.
Studies have shown that red light therapy may also help with conditions such as rosacea and eczema, given its anti-inflammatory properties.
4. Detoxification
Another benefit of red light therapy is that it’s said to aid in detoxification. We are exposed to countless toxins daily, from air pollution to free radicals to chemicals in household products and cosmetics. As Kahn explained, red light therapy and infrared light can help your body sweat out toxins, including some microplastics — which is becoming an increasing concern as recent studies report a sharp rise in human microplastic and nanoplastic consumption.
Read more: 10 Foods With Microplastics and Ways to Reduce Exposure
It’s important to note that sweating’s primary function is to regulate your body temperature, not to flush out toxins. Sweat is mostly comprised of water and a small amount of sodium, chloride and other substances, while detoxification predominantly happens in the liver and kidneys.
5. Improved circulation
In the same vein as wound healing benefits, the release of nitric oxide widens blood vessels and capillaries, allowing for better circulation. Good circulation is crucial for properly functioning organs and reduces cardiovascular risks such as heart disease and stroke. It’s also essential for our brains and cognitive functioning.
6. Heart health
As I mentioned, more clinical studies are needed to fully confirm the effectiveness of red light therapy as a treatment for certain conditions, but emerging research has shown that its anti-inflammatory properties could also benefit heart health. Dr. Kahn has advocated for infrared and red light therapy since the early 2000s, calling it a “major breakthrough in some vascular patients.”
By boosting circulation, it has the potential to improve our overall cardiovascular functioning. Infrared and red light therapy may promote myocardial angiogenesis, a fancy term for when new blood vessels form in the heart muscle. This is especially important after events like heart attacks, as it encourages blood flow and oxygen delivery to damaged areas.
After years of testing, Kahn recommends infrared and red light therapy for patients, specifically crediting the Sunlighten brand as “the only infrared saunas clinically shown to temporarily lower blood pressure and reduce belly fat, contributing to a healthy heart.”
7. Pain relief and recovery
We’ve discussed red light therapy’s ability to decrease inflammation, which often causes pain. Improved blood flow helps provide essential nutrients and oxygen to our tissues, promoting healing and cellular regeneration. It can encourage faster muscle recovery after intense workouts, reducing fatigue and soreness.
Red light therapy may promote faster healing from injuries or intense physical activity.
Studies also suggest that red light therapy can reduce pain associated with certain types of arthritis, tendonitis, joint or muscle pain and possibly even headaches or migraines.
8. Boosts your mood
Red light therapy also shows promise for our mental health. It can help us relax, reducing our cortisol levels (the stress hormone) and encouraging a sense of calm. It may also help alleviate symptoms of anxiety and depression by stimulating our feel-good neurotransmitters such as serotonin and dopamine.
9. Hair growth
There are many possible causes of hair loss, so red light therapy may not stimulate hair growth for everyone. However, some studies have shown that it can be an effective, noninvasive treatment for those with hereditary or hormonal hair loss or alopecia, as it stimulates the hair follicles.
10. Sleep
The research shows that red light therapy can promote better sleep. You probably already know that health experts advise avoiding screens before bed. This is because they emit blue light that suppresses melatonin production, which is a natural hormone your body produces to make you sleepy.
Conversely, red light therapy may encourage sleep by stimulating melatonin production, making it much less disruptive to your circadian rhythm than blue light exposure.
Read more: I Took a Sleep Test and Was Shocked by My Out-Of-Whack Hormones
How can I get red light therapy?
Face masks
You’ve probably seen social media videos of users wearing those LED face masks that emit a red glow. You can buy these devices online for at-home use, but dermatologists warn that some masks may not be powerful enough or emit the right wavelength of red light to achieve your desired results. The wavelength used directly affects how deep the light penetrates your skin. Red light therapy devices used at medical and skincare offices may be more powerful than many at-home devices you can buy online.
Pads and wraps
Many wellness centers and fitness clinics now also offer red light therapy sessions, which can look different depending on the facility. One method is wrapping your body in red and near-infrared light wraps or pads, which target not only your skin but are intended to help relieve pain from injuries or arthritis.
The facility I visited for red light therapy treatment uses FDA-cleared medical-grade wraps (pictured hanging on the wall beside the face mask).
Panels
Another medium for red light therapy is panels, such as the standing Red Light Therapy Panel by Sunlighten. They’re often incorporated as a therapeutic addition to fitness routines and spaces, and some include apps or programs to adjust the light and intensity.
Saunas
Saunas with infrared and red light therapy are becoming increasingly popular in wellness centers and gyms and are available for at-home purchase. A facility near my home offers infrared saunas with workout machines inside — you can ride a stationary bike, do yoga or use a rowing machine while detoxing with the infrared rays.
The difference between infrared and red light
Infrared and red light have different wavelengths, offering different benefits. Infrared light has longer wavelengths ranging from 700 nanometers (nm) to 1 mm. Infrared light can be further specified based on its wavelength by near-infrared, mid-infrared and far-infrared.
Infrared light penetrates deeper into your tissue than red light, which has a shorter wavelength between 630 and 700 nm. Infrared light (invisible to the human eye) generates heat and is commonly used in saunas, heat lamps and medical devices. Red light therapy (visible to our eyes) is often used in smaller devices, such as LED panels, wands and face masks.
In general, infrared light is used more for pain relief, muscle relaxation, detoxification and improved circulation. Red light therapy is typically used for surface-level treatments such as skin rejuvenation, acne treatment and wound healing.
Infrared saunas are becoming an increasingly popular holistic health remedy in spas, gyms and households.
What are the possible risks of red light therapy?
If you’re thinking of buying an at-home red light therapy device, it’s best to get one that’s FDA-approved, such as the CNET-tested and approved Omnilux Contour Face Mask. Countless red light products are on the market, and many don’t meet FDA standards — or are counterfeit and gimmicky and will offer no real benefits.
Eye damage
Red light therapy itself isn’t necessarily harmful to our eyes, but the brightness of some devices may cause discomfort or sensitivity. Wearing eye protection such as goggles is recommended, especially if the red light is directed toward your face.
Photosensitivity
Red light therapy may increase your skin sensitivity to sunlight, so it’s best to protect your skin from excessive UV exposure while outdoors. Some medications may also increase your sensitivity, so it’s important to check with your doctor before using red light therapy.
Learn more: Best Mineral Sunscreen of 2025
Skin irritation
You should also proceed with caution if you have sensitive skin or certain conditions. “Overall, red light therapy is considered low risk, but some might experience mild skin irritation,” Kahn said.
Though rare, other possible side effects may include headaches or irritability. Kahn advised that, “anyone prone to fainting or with postural orthostatic tachycardia syndrome (POTS) should proceed with caution. People with eczema or other skin conditions should check with their dermatologist and pregnant women should run it by their doctor.”
The final verdict
Red light therapy is an emerging treatment that shows promise in many areas, from treating skin conditions to improving cardiovascular health to overall well-being. It’s nontoxic, noninvasive and doesn’t use ultraviolet light (known to cause cancer). Experts consider red light therapy safe when used appropriately and as directed.
It’s important to note that the effects of long-term red light therapy use are not yet fully known. More research with larger sample sizes is needed to confirm the claims.
“With science continuing to evolve, red light therapy will likely become an even more integral part of longevity, recovery and overall health routines,” Kahn said. Whatever your desired results are with starting red light therapy, it’s always best to consult your health care provider or dermatologist first.
My personal experience
Red Light Method is a boutique wellness facility that offers 25-minute medical-grade red light therapy treatments with FDA-cleared Contour Light devices. It’s recently exploded in popularity, with three open locations and 55 more signed nationwide. Its founder, Allison Beardsley, aims to make high-end red light therapy treatments more affordable and accessible so everyone can reap the benefits.
I signed up for a session to see what the hype was about. I entered the private spa room and got comfy on the massage table. A staff member wrapped my body in medical-grade red and near-infrared contouring wraps — one for each leg and arm, one beneath my spine on the table, one placed over my stomach and a large red light mask over my face and head.
With noise-canceling headphones on, I closed my eyes and listened to the calming introductory meditation that slowly explained the benefits of red light therapy. The wraps were pleasantly warm but not hot. I felt no burning or tingling sensations, quickly reaching a comfortable and meditative state. Before I knew it, the session had come to an end.
To feel the benefits of red light therapy treatment, you have to attend the sessions frequently, so I can’t say just how effective it is yet. Regardless, I left the facility feeling relaxed yet energized, and my skin (particularly on my face) felt rejuvenated. “Red and near-infrared light therapy is so good for our cellular health. Our cellular health is the foundation of all health — it’s like changing from the inside out. It takes time, consistency and discipline, just like all health endeavors do,” Beardsley said.
The team at Red Light Method has received countless testimonials from its members who frequently undergo the red light sessions. Their results have included fat loss, reduced arthritic and sciatic pain, more energy and better sleep.
If you’ve been considering trying red light therapy or an infrared sauna, I’d say it’s worth a shot — just be sure to consult with your doctor beforehand.
Yes, red light therapy is considered safe if used correctly. Any reported side effects are generally rare and mild.
It depends on your goals, possible sensitivities or conditions and how the red light therapy is administered. Starting small and working your way up is recommended to ensure you don’t have any adverse side effects. A good starting point is two to three times a week for sessions lasting between 10 and 20 minutes.
Always carefully read and follow the instructions of whatever red light therapy device you use.
Red light therapy now comes in many forms, including naturally from the sun. It can be administered by professionals at medical offices or wellness clinics, often via light panels, full-body beds or saunas. You can also buy at-home devices such as face masks, wands or pads.
Whether buying an at-home device or undergoing red light therapy treatment at a local wellness or medical center, it can be expensive. As an alternative, Kahn said, “Natural sunlight provides similar benefits because near-infrared and red light occur naturally. Regular exercise can also support circulation, detox and overall well-being.”
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