Red Light Therapy 101: Science, Benefits & My Favorite Devices

👉🏻 Recently, Mallory has received many questions about the Red Light Device she has been using (at my suggestion) to help treat her recent postpartum skin and joint problems. 

I was a very early adopter of Red Light/Near Infrared (NIR) Therapy and have owned a full body panel and other devices since 2018. I have used it mainly for anti-aging skin benefits or to treat isolated muscle or joint pain with good results.  Since I am a believer in this therapy and many of you have DM'd her with questions about the device, she has asked me to do a newsletter on this subject and help answer many of your questions. 

Before we dive into the science ++ my recommended devices across varying price points pending your budget, I want to touch on my personal experience with light.

Light truly is an *experience* for all of us!

✨ The first memory that I can recall in my life - involved an interaction I had with light. I was very young and laying on a wood floor and a beam of light came through an open window and bathed my body in warm light - it was the most wonderful feeling I had ever felt! All these years later I can still feel how it energized my body. My love of light and my awareness of how different types of light make me feel has actually continued to shape my life as an adult. I have always preferred being outdoors in natural light. Indoor artificial light just feels wrong to me and certainly not as energizing. Case in point - during my medical training I considered being a general surgeon since I loved doing surgery but spending the bulk of my days in a windowless operating room with harsh artificial light was a lifestyle I knew I couldn’t tolerate.  Another example is that I tend to avoid malls and big box stores with their many high powered fluorescent lights. When I’m in artificial environments such as that for prolonged periods of time - I notice a difference in how I feel. Bottom line - my life experience has taught me that light has A POWERFUL EFFECT on the well-being of my body. 

Onto the science...

THE NEW SCIENCE OF PHOTOBIOMODULATION. 

🧠🌞 I understand the science behind how light can affect the biological functions of my body and why I feel good when exposed to some light and bad when I’m exposed to other lights. The study of how light affects the body is called PHOTOBIOMODULATION (PBM). This science describes how different wavelengths of light actually deliver energy to our bodies helping it regulate many important functions conducive to good health.

Examples are:

1. Blue light helps set the body's internal clock so that important functions occur at the correct time of the day
2. Red light and infrared light energizes our mitochondria (important powerhouses of our cells)
3. UVA light helps produce neurotransmitters and hormones
4. UVB light produces Vitamin D.

All of these wavelengths of light mentioned above are present in natural sunlight. I am one of those doctors that is not afraid of judicial sun exposure as the light the sun provides has many health benefits - but using the sun’s light to benefit our health is not always practical. The problem with modern life is that we spend 93% of our time indoors - making us deficient in beneficial wavelengths of light. Light devices can help correct this.

Also when a specific light wavelength is desired (vs the sun's full spectrum of wavelengths) - light devices are the preferred way to achieve that TARGETED BENEFIT 🎯. An example is - I like to get the ANTI-AGING benefits of red light and infrared light without the AGING effects of UV light. In fact since the 1960s scientists have been exploring the use of Red/NIR light for many health applications. First lasers were used to obtain beneficial wavelengths of light and later the much cheaper LED lights were found to provide most of the same benefits - this lower cost option led to the proliferation of LED Red/NIR devices now available for home use.

🚨 WHAT IS RED AND INFRARED LIGHT?

On Earth humans evolved with exposure to many different forms of energy. The sun mainly emits energy in the form of visible light that we can see and invisible infrared energy that we can feel as heat (UV light is only a small portion of sunlight). Our human bodies evolved learning how to harness and adapt to the sun's solar energy.  

The energy from solar light is transmitted in wavelengths. Red light has a 630 to 700 nanometers wavelength - the longest wavelength in the visible light spectrum. It primarily penetrates the skin and underlying collagen. Near-infrared (NIR) light is right next to red light on the spectrum with an even longer wavelength of 700-1000 nanometers. This longer wavelength allows it to penetrate deeper into the muscle, tendons and bones. For a more powerful impact these two wavelengths of light are usually paired together in devices to get the health benefits of both.

🚨 WHY HAVE THE RED/NIR WAVELENGTHS OF LIGHT BECOME SO POPULAR?

A combination of red and near-infrared light has been a big area of research due to its healing and anti-aging properties.

🚀 Some of the benefits of Red/ NIR light came out of NASA research as scientists worked to improve the poor light environment in space that was detrimental to astronauts' health.

Research has found that the energy from Red and NIR wavelengths delivered to our tissues can be beneficial with very little potential for harm. Red and NIR devices have been cleared by the FDA to use as anti-aging skin treatments, to reduce inflammation, to encourage hair growth, to heal wounds, for pain relief, healing of muscles, joints and tendons, dental health and even for fat loss and eye conditions such as macular degeneration. New indications are being studied and in the future we may see it used for neurologic health and even infertility.

It’s fascinating science but very technical. If you want to learn more I have included these references.

•  Unlocking the Power of Light on the Skin: A Comprehensive Review on Photobiomodulation
• Photodynamic and photobiological effects of light-emitting diode (LED) therapy in dermatological disease: an update
• Light buckets and laser beams: mechanisms and applications of photobiomodulation (PBM) therapy - PMC 

The list of indications for Red/NIR devices keeps growing -  some therapies require consultation with a professional to determine the dosage, frequency and timing of the treatment. Personally, I have only used my in-home Red Light/NIR panel for skin, muscle and joint indications. It also helps my mood in the winter when it’s harder to get outside. I follow the recommendations provided with my devices. Each device has a different power which can affect the time spent and distance away from the device needed to obtain the correct dosage of light.

🚨 WHAT WE KNOW ABOUT HOW RED LIGHT/ NIR LIGHT WORKS

I will be the first to admit that the science is still evolving when it comes to the use of Red/NIR light devices. Since there are so many beneficial effects - many theories exist to help explain the benefits these wavelengths of light have on our health. Some of the most accepted theories are:

•  Mitochondria are present in every cell of our bodies (except our red blood cells). In simple terms mitochondria are the engines of our cells. It’s very technical but in essence Red/NIR light can penetrate into mitochondria and improve its energy production. Energy is needed for a cell to function properly -  to produce collagen and elastin in skin, to lower inflammation, to speed healing, allow fat to be liberated from the cell, improve the cells antioxidant defenses, improve the functioning of  immune cells, to improve blood flow and to stimulate hair growth - the list is long!! 

• Red/NIR light has positive effects on cellular signaling molecules - reducing the production of pro-inflammatory molecules.

• Red/NIR light can stimulate cellular repair and regeneration.

• Red/NIR light can alter expression of genes and transcription factors.

• Red/NIR devices can also help to counteract the damaging effects of excessive blue light (hello - tech devices).

Again, IF you enjoy reading and want to dig further into some science behind red light, read at your pleasure!

• Mechanisms and applications of the anti-inflammatory effects of photobiomodulation - PubMed
• Red-light photons on skin cells and the mechanism of photobiomodulation
•  The impact of blue light and digital screens on the skin - Kumari - 2023 - Journal of Cosmetic Dermatology - Wiley Online Library

🧬 SCIENCE FACT -THERE ARE MANY BENEFICIAL EFFECTS BUT THE MAIN THEORY IS THAT RED/NIR LIGHT CAN ENHANCE  ENERGY PRODUCTION IN ESSENTIALLY EVERY CELL TYPE IN THE BODY THEREBY ENHANCING THE HEALTH AND PERFORMANCE OF ALMOST EVERY TYPE OF CELL IN THE BODY. 🧬

🚨 THINGS TO CONSIDER IF YOUR CONTEMPLATING A REDLIGHT/NIR DEVICE - not medical advice. 

Red/NIR light therapy is a tool in my toolbox. I have definitely experienced good results with it - but I also have to eat a well-rounded diet, get movement, get sleep and avoid toxins etc etc. It is a great therapy but don’t expect it to be a stand alone miracle!

If there are no constraint such as budget or space, I like full body panels (more on next best options below). I have been using my full body panel since 2018 and it hangs on the back of a door. To me, if you are able to make the investment, this is bang for your buck as the full body panels have a better power density so that less time is required in doing a treatment and one can use it to treat any or all parts of the body. Smaller devices such as a face mask have a lower power and only treat a small portion of my skin. The advantages to smaller devices is that they are cheaper, more portable and they can be a good way to try out Redlight/NIR devices.

🧬 SCIENCE FACT - THE ENERGY DELIVERED BY A DEVICE IS CALLED IRRADIANCE. IT IS CALCULATED AS MILLIWATTS OF ENERGY PER CENTIMETER SQUARED OF SURFACE AREA TREATED.

• Typical devices deliver 40-100 mw/cm2.
  • ‼️ THE DEVICE MANUFACTURER SHOULD BE TESTING THEIR DEVICES TO DETERMINE THE IRRADIANCE AND PROVIDING YOU THAT DATA. THIS IS IMPORTANT TO KNOW SINCE LIGHT IS LIKE MOST THINGS - THERE IS A SWEET SPOT. YOU CAN GET TOO LITTLE LIGHT AND NO BENEFIT OCCURS AND YOU CAN OVERDO YOUR EXPOSURE TO LIGHT WHICH CAN ACTUALLY INHIBIT THE BENEFICIAL EFFECTS.

🧬 SCIENCE FACT - NOT ALL WAVELENGTHS OF LIGHT ARE KNOWN TO BE BENEFICIAL!

👉🏻 TYPICALLY MOST DEVICES USE RED LIGHT AT 660 NANOMETERS AND INFRARED LIGHT AT 850 NANOMETERS SINCE THESE WAVELENGTHS HAVE DEMONSTRATED BENEFITS.

❤️ HEALTH YOURSELF ACTION - RED/NIR LIGHT DEVICES CAN BE A GREAT IN HOME THERAPY TO ADD TO YOUR HEALTH REGIMINE. IF IN DOUBT ALWAYS CONSULT YOUR HEALTH PROVIDER BEFORE STARTING AT HOME LIGHT THERAPY.

How do I use my full body panel? When I want full body exposure I stand 12-18 inches away from the light so that the light is dispersed over a greater distance. When you stand at this distance the penetration into tissues is more superficial - it is great for surface skin but not so great for deep muscle. I do 6-10 minutes on the front and then turn around and repeat 6-10 minutes on my back. IT IS IMPORTANT TO FOLLOW THE SPECIFIC INSTRUCTIONS THAT COME WITH YOUR DEVICE. Reputable companies will provide recommendations for how to use their device properly. 

If I want to treat the top of my head (for hair benefits) I can lay on a bed with the device 6 inches away or I can spot treat an area such as my knee by putting my knee 6 inches away from the device so that my knee is the focus of the treatment. Getting closer to the device increases the depth of penetration. Again - I like the versatility of a full panel. 

💡🔆 Since I started using a RedLight/NIR panel in 2018 many brands have come on the market. Currently - my favorite brand is BON CHARGE.

Let me share WHY I like them over others...

• They have a great selection of devices and price points.
• I also appreciate that their devices have the proper power and that they provide protocols for their use.
• The wavelengths they use are also the wavelengths mentioned above that have been well researched.
• Finally I’M PICKY ABOUT EMF EXPOSURE (any electrical device emits EMF’s - which can reduce the mitochondrial benefits) their full panel has the lowest EMF rating on the market plus an additional benefit is that the light they use is FLICKER FREE (flicker can be irritating to our nervous systems). 

Other recommended devices by price point:

• Budget Friendly + Versatile: This one can sit on your desk while you work to target your face/neck or be used to spot treat other parts of the body.
• Mid range + targeted to face (not my favorite due to lack of versatility): this one
• Half body panel - not cheap - but more affordable than full body panel.
• Full Body Panels - here . Most significant investment but can easily treat entire body.

🚩 PLEASE NOTE - If you have skin that is sensitive to light, you are on medications that can make your skin sensitive to light or have a history of skin cancer make sure you consult with your provider before starting any light therapy. Light therapy in pregnancy has not been studied well so it should only be done when it is recommended by a provider and under the guidance of a provider. Also it should be noted that darker skin can respond differently to light - so adjustments in protocols may be needed. Finally, red light therapy is actually used to treat some eye conditions but you should never expose your eyes to excessively bright light - which is present with some devices. Eye protection is advised in these instances.

❤️ HEALTH YOURSELF ACTION - ALL DEVICES ARE NOT CREATED EQUAL - DO YOUR RESEARCH AND BE PICKY ABOUT WHAT YOU BUY AND ALWAYS FOLLOW THE INSTRUCTIONS FOR THAT SPECIFIC DEVICE.