If your Instagram feed is anything like ours, red light therapy panels are now selling for $1,500 with claims about everything from thyroid health to weight loss. Here is what the actual evidence supports.
How it works
Red light (around 630–660 nm) and near-infrared light (810–850 nm) penetrate the skin and are absorbed by mitochondria. The leading hypothesis is that they boost the activity of cytochrome c oxidase, a key enzyme in cellular energy production. The effect is small at any single session but can compound with consistent use.
What the evidence supports
- Skin — Multiple randomized trials show modest but consistent improvements in fine lines, collagen density, and post-acne redness with 8–12 weeks of regular use.
- Muscle recovery — Several meta-analyses find reduced delayed-onset muscle soreness when red/NIR is applied before or immediately after exercise.
- Wound healing — Established clinical use in dermatology for years; effects on minor wounds are well-documented.
What the evidence does NOT support
Despite enthusiastic marketing, there is no good evidence yet that red light meaningfully changes thyroid function, fat loss, or testosterone levels in healthy people. Studies that suggest these effects are typically small, short, or industry-funded.
If you want to try it
- Look for panels listing both wavelength and irradiance (mW/cm²)
- Aim for 10–20 minutes per area, 3–5 times per week
- Bare skin, 6–18 inches from the panel — eye protection if it is bright
- Give it 8 weeks before deciding if it is doing anything
Red light therapy is generally very safe, but consult a clinician if you are pregnant, on photosensitizing medications, or have a history of skin cancer in the treatment area.