This year, spice girl fans were baffled when Victoria Beckham’s LED “bucket head” appeared on their feed. While the seemingly odd beauty device made an awkward first impression, it didn’t take long for the technology (with science from NASA to back it) to take off.¹
Over the years, studies have suggested that specific LED colors, particularly red and near-infrared lights, have shown promise in aiding skin healing. Now, it seems everyone is on board. Garnering over 70 million views on TikTok, red light therapy has taken center stage in the beauty world. Here’s everything you need to know about this must-have treatment. Take it from Posh—it’s what you want, what you really, really want.
Understanding Red Light Therapy
Red light therapy, also commonly called low-level light therapy (LLLT), is a form of phototherapy that uses red light to stimulate cellular activity. It works by exposing the skin to red light, which has a wavelength between 630 and 700 nanometers (nm). The light penetrates the skin and reaches the “power plant” or mitochondria in your cells where it stimulates the production of adenosine triphosphate (ATP), the energy source of the cells. “Essentially, the red light stimulates your cells to work at a higher level,” says Dr. Casey Kelley, M.D., founder and medical director of Case Integrative Health. With more energy, cells can do their work more efficiently, leading to increased collagen production, improved circulation, and reduced inflammation. “Think of it as your morning coffee—red light therapy helps your cells wake up and get the job done!” explains Dr. Kelley.²
Key Benefits of Red Light Therapy
Red Light Therapy for Skin Health
Originally found by NASA to accelerate wound healing, red light therapy has been shown to impact skin health. “It has been used to address signs of aging and skin damage, such as fine lines, wrinkles and age spots by stimulating collagen production,” says Dr. Kelley. In addition, it can help smooth your skin, improve signs of sun damage, and reduce inflammation. It’s also effective at treating acne and minimizing acne scars. A non-invasive treatment, red light therapy has been used to treat a variety of skin conditions, including:
- Acne
- Redness
- Fine Lines & Wrinkles
- Skin Tone & Texture
- Stretch Marks
- Scars
Red Light Therapy for Pain Relief
Red light therapy can also help with pain management, easing back pain, arthritis, daily strain, or injury by interacting with your deepest muscle cells to promote healing. The infrared light energizes cellular recovery, while red light promotes blood flow, helping cells heal faster and reproduce better. At the same time, infrared light triggers the lactic acid in your muscles to leave, removing muscle soreness and allowing accelerated healing. Faster healing and more relaxed muscles ease chronic pain and soreness.
Red Light Therapy for Overall Wellness
In addition to improving skin health and relieving pain, red light therapy can improve sleep quality, increase energy levels, and reduce body weight. It can also enhance your mood and promote brain health. Research is increasingly demonstrating the benefits of using red light therapy for dementia, stroke, depression, anxiety, and other brain conditions, notes Dr. Kelley.
Scientific Studies of Red Light Therapy
Multiple studies have examined the effects of red light therapy for improved cellular function. A study published in the “Journal of Cosmetic and Laser Therapy” in 2006 demonstrated that red light therapy promotes collagen production and increased fibroblast activity. This resulted in improved skin healing and reduction of wrinkles. According to an extensive study by NASA, high-intensity red and near-infrared LEDs can accelerate the healing of oxygen-deprived wounds in rats and speed up the growth and proliferation of skin, bone, and muscle cell cultures from mice and rats. Another study in the “Journal of Drugs in Dermatology” in 2014 revealed that red LED light helped improve skin complexion, texture, and tone while reducing the signs of aging.4
Optimal Red Light Frequency
Achieving certain skincare goals depends on the right frequency. For example, the most commonly used wavelength for red light therapy is 660nm which has been shown to penetrate deep into the skin and tissues, promoting blood flow and pain relief.³
If you’re targeting wrinkles, look for red light in the range of 633nm and 670nm. This range delivers beneficial effects without any known side effects. It’s the perfect balance between effectiveness and safety for your skin.
Recommended Frequency
For most skin concerns, red light therapy is recommended to be used 2-3 times per week for optimal results, with the frequency depending on the specific issue and the device used.
If using a red light therapy device at home, consult with a dermatologist first, especially if you have any pre-existing skin conditions. Each red light therapy device may have specific usage guidelines, so always follow the manufacturer’s recommendations. To see noticeable results, maintain a consistent schedule with your red light therapy sessions.
Recommended red light therapy frequencies for various skin conditions:
- Anti-aging: 3-5 times per week
- Acne: 3-4 times per week
- Hyperpigmentation: 3-5 times per week
- Rosacea: 2-3 times per week
- Inflammation reduction: 3-5 times per week
Combining Red Light Therapy with Skincare
Red light therapy will enhance many of your existing skincare products by priming the skin for absorption and boosting ingredient benefits. For instance, applying a nourishing facial oil or serum before undergoing red light therapy can prep the skin, enhancing its receptivity to the light treatment. Following up with a moisturizer post-therapy helps seal in the moisture and active ingredients, further improving the skin’s texture and elasticity.
Consider pairing red light therapy with vitamin C for brightening, retinol for anti-aging and acne, and hyaluronic acid for an intense hydration boost post-treatment. Note that retinol should be applied post-treatment as it increases skin photosensitivity.
Remove Makeup & Sunscreen
Products containing sunscreen can block specific light waves. While sunscreen is designed to block ultraviolet A (UVA) or ultraviolet B (UVB) light, it can also obstruct the red and near-infrared LED lights used in red light therapy. To ensure optimal results, removing makeup and sunscreen before your session is advisable.
Combining Red Light Therapy with Other Skincare Treatments
You can safely combine red light therapy with other treatments like dermal fillers, injections, microdermabrasion, and existing skincare products. In fact, it is recommended. Because red light therapy energizes skin cells which trigger collagen synthesis, it is not only compatible with other skin treatments but enhances their effectiveness.
For example, Botox and red light therapy treat different layers of the skin, and pairing these treatments can greatly improve the effectiveness of both. It is generally advised to wait 1-2 days after botox to use red light therapy. And because microdermabrasion removes the outer layer of dead skin cells, red light therapy can penetrate deeply taking full effect.
What Should You Not Use with Red Light Therapy?
Most treatments are considered very safe and effective when combined with red light therapy, however, any treatments that increase skin’s sensitivity to light — such as BHA, AHA, and certain acne treatments should not be used after red light therapy. If you are taking prescription acne treatment, always consult a doctor before integrating red light therapy into your routine.
Incorporating Red Light Therapy into Your Routine
While your skin will thank you, red light therapy promotes healing and rejuvenation in your body. Making it a regular part of your day and enhancing cellular function can help your overall well-being.
AM Routine
Kick-start your day with a brief red light therapy session. Spend 10-15 minutes exposing your face and neck to the light. This can help invigorate your cells, reduce morning puffiness, and boost your energy levels for the day ahead.
Midday Boost
If you’re feeling a midday slump, a quick 5-10 minute session can help. Target areas like your lower back or legs to alleviate any developing soreness from sitting or standing. This can rejuvenate you and keep you productive for the remainder of the day.
Evening Wind-down
Incorporate red light therapy into your pre-bedtime routine. A 10-20 minute session before bed can relax your mind and body, reducing stress and improving sleep quality. This can be done while reading a book, watching TV, or simply relaxing. It can also help regulate your circadian rhythm, improving sleep quality.
¹ NASA Research Illuminates Medical Uses of Light. Health & Medicine. May 2022. Source
² Kimberly Dawn Neumann. Red Light Therapy: Benefits, Side Effects And Uses. Forbes Health. January 2024. Source
³ The Efficacy and Safety of 660 nm and 411 to 777 nm Light-Emitting Devices for Treating Wrinkles. PubMed. March 2017. Source
⁴ Beauty & Well-Being Journal. The Science Behind Red LED Light Therapy and Its Benefits. MYSA. December 2023. Source
