Red Light Therapy
Photobiomodulation using red (630-660nm) and near-infrared (810-850nm) light to enhance mitochondrial function, recovery, and brain health
Bottom Line
Red light therapy (photobiomodulation) has moderate evidence across multiple domains - skin health, muscle recovery, cognitive function, and pain reduction. The mechanism is well-understood: red/NIR light is absorbed by cytochrome c oxidase in mitochondria, enhancing ATP production. Effect sizes are generally small to moderate, but it's low-risk and easy to implement.
Worth adding if you can afford a quality panel. Best evidence is for skin, recovery, and possibly cognitive function. Don't expect miracles, but the risk-benefit ratio is favorable.
Science
Mechanisms:
- Red/NIR light penetrates tissue and is absorbed by cytochrome c oxidase (Complex IV)
- Enhances mitochondrial electron transport chain efficiency
- Increases ATP production
- Reduces oxidative stress and inflammation
- May increase cerebral blood flow (brain applications)
- Stimulates collagen production (skin applications)
Key studies:
- Hamblin (2016): Comprehensive review of photobiomodulation mechanisms
- Salehpour et al. (2019): Review of transcranial PBM for cognitive enhancement
- Ferraresi et al. (2016): Meta-analysis showing improved muscle recovery
- Avci et al. (2013): Review of red light for skin health
Effect sizes:
- Muscle recovery: Small to moderate effect
- Skin health/collagen: Moderate effect
- Cognitive function: Small effect (more research needed)
- Pain reduction: Small to moderate effect
Limitations:
- Many studies are small or industry-funded
- Optimal dosing parameters still debated
- Device quality varies enormously
- Some claims are overhyped relative to evidence
Supporting Studies
12 peer-reviewed studies
View all studies & compare research →Practical Protocol
General protocol:
- Distance: 6-12 inches from the light source
- Duration: 10-20 minutes per area
- Frequency: Daily or every other day
- Timing: Morning preferred for alertness; any time for recovery
For cognitive/brain benefits:
- Target forehead/scalp
- NIR wavelengths (810-850nm) penetrate deeper
- 10-20 minutes, 3-5x per week
- Some use while reading or during morning routine
For recovery:
- Target specific muscle groups post-workout
- 10-15 minutes per area
- Can combine with stretching
- Use within 4 hours of training
For skin:
- Face panels or full-body panels
- 10-20 minutes, 3-5x per week
- Consistent use over 8-12 weeks for visible results
Common mistakes:
- Too far from the light (intensity drops with distance squared)
- Cheap devices with inadequate power output
- Expecting immediate dramatic results
- Inconsistent use
Risks & Side Effects
Known risks:
- Eye strain if looking directly at bright LEDs
- Mild skin warming (not harmful)
- Theoretical concern with cancer (light promotes cell growth) - no evidence of harm
Contraindications:
- Active cancer (theoretical concern - consult oncologist)
- Photosensitizing medications
- Epilepsy (flashing lights in some devices)
Interactions:
- Retinoids/photosensitizing drugs increase light sensitivity
- No significant negative interactions with most supplements
Who It's For
Ideal for:
- Athletes focused on recovery
- Those interested in skin health/anti-aging
- People exploring cognitive enhancement stack
- Anyone with joint pain or inflammation
- Biohackers willing to invest in equipment
Should skip:
- Those on tight budgets (quality devices aren't cheap)
- People expecting dramatic immediate results
- Anyone with active cancer (precautionary)
Best bang for buck:
- Athletes who train frequently
- Those with specific recovery needs
- People already optimizing other areas
How to Track Results
What to measure:
- Subjective recovery (soreness, fatigue)
- Skin quality (photos over time)
- Cognitive metrics (reaction time, focus)
- Sleep quality (if using evening)
Tools:
- Progress photos (skin) - same lighting conditions
- Reaction time tests for cognitive tracking
- Training log for recovery assessment
- Light meter app to verify device output
Timeline:
- Acute mood/alertness: Same day (subtle)
- Recovery benefits: 1-2 weeks
- Skin improvements: 4-12 weeks
- Cognitive benefits: 4-8 weeks (if any)
Signs it's working:
- Reduced muscle soreness
- Improved skin texture/tone
- Better morning alertness (if using AM)
- Faster recovery between sessions
Top Products
Premium panels:
- Joovv - Industry leader, high build quality ($600-2,500+)
- Mito Red - Good value premium option
- Platinum LED - High power density
Mid-range panels:
- Red Light Man - Good bang for buck
- Hooga - Affordable full-body options ($200-500)
Budget options:
- Bestqool - Entry-level panel (~$100-200)
- Wolezek - Budget face panel (~$50-100)
- Red light bulbs - DIY option (~$20-40)
What to look for:
- Wavelengths: 630-660nm (red) and 810-850nm (NIR)
- Power density: >50mW/cm² at 6 inches
- Third-party testing for claimed output
What to avoid:
- Devices without wavelength specs
- Amazon listings with fake reviews
- Panels claiming impossibly high power
Cost Breakdown
Budget ($50-200):
- Red light bulb setup (~$30-60)
- Small face panel (~$50-100)
- Entry-level panel (~$100-200)
Mid-range ($200-600):
- Hooga panels (~$200-400)
- Half-body panels (~$300-600)
Premium ($600-2,500+):
- Joovv Mini/Solo (~$600-1,000)
- Full-body panels (~$1,200-2,500)
- Commercial setups ($3,000+)
Cost-per-benefit assessment:
Start with a $100-200 panel to test if you'll actually use it consistently. The jump to premium panels offers more coverage but not necessarily better results per square inch of treatment.
Recommended Reading
- The Ultimate Guide to Red Light Therapy View →
Podcasts
Red Light Therapy Benefits
Red and near-infrared light penetrate tissue to boost mitochondrial ATP production. Morning...
Build Muscle & Strength & Forge Your Life Path | Dorian Yates
High-intensity, low-volume training can build significant muscle with just 2-3 sessions per week...
Using Red Light to Improve Metabolism & the Harmful Effects of LEDs | Dr. Glen Jeffery
Red and infrared light (670nm) penetrates tissue to boost mitochondrial function, improving...
Essentials: Science of Building Strong Social Bonds with Family, Friends & Romantic Partners
Your brain has a "social homeostasis" system that creates genuine hunger for connection when...
Discussed in Podcasts
95 curated moments from top health podcasts. Click any timestamp to play.
Red and infrared LED blankets reduced ICU stay in a triple-blinded study
A triple-blinded study found that LED blankets emitting red and near-infrared light reduced the length of stay for ICU patients. Red and infrared wavelengths are part of the sunlight spectrum and interact directly with mitochondria to improve cellular energy production.
"and it was around how red light, near infrared light can actually reduce the stay of people who are in the ICU. And this was a triple blinded study."
Indoor visible-only lighting may cause more skin cancer than the sun
Visible-only LED lighting suppresses melatonin, a potent anti-cancer agent. Full-spectrum or red incandescent bulbs are safer.
"This whole visible-only light, as it's called VOL lighting, is, I think, a disaster."
Mitochondria operate at 50°C and emit infrared light as they produce energy
Mitochondria may run 10°C hotter than body temperature, emitting infrared light during the citric acid and electron transport cycles.
"Mitochondria may be optimized for a temperature of 50 degrees Celsius, which is 10 degrees at least higher than body temperature."
Red Light Therapy Discussion
If you'd like to try AGZ, go to drinkagz.com slash huberman to get a special offer. Again, that's drinkagz.com slash huberman.
"If you'd like to try AGZ, go to drinkagz.com slash huberman to get a special offer. Again, that's drinkagz.com slash huberman. Today's episode is also brought to us by Juve. Juve makes medical grade red light therapy devices."
Combining red and UV light mimics the sun's spectrum
The best way to dose artificial ultraviolet light is to mix it with visible red and near infrared light, just as the sun does naturally. Kris Sweeting's Krypton device integrates UVA, UVB, red, and near infrared wavelengths for a safer, more natural light therapy experience.
"it's actually red and Ne infrared light like a red light therapy panel but what's unique about his Krypton product is it integrates ultraviolet a and UVB wavelengths"
Narrow band 311nm UVB is the safest therapeutic wavelength
The Krypton device uses a specific narrow band 311nm peak wavelength for UV light, which research shows is the safest wavelength for UV therapy. This is a critical distinction from tanning beds, which use broader spectrum UV that can cause cellular harm.
"in the show how that is the safest"
How UVB light triggers the photoprotective response
Sunscreen blocks UVB light, which is actually the wavelength that triggers the skin's natural photoprotective response. UVB stimulates melanin production by melanocytes, creating a natural shield against deeper penetrating UVA radiation.
"yeah yeah let's jump it because when I"
Red light preconditions skin before UV exposure
Exposing skin to red and near infrared light before UV exposure helps precondition the tissue, reducing the risk of damage while allowing the therapeutic benefits of UV light to take effect safely.
"Philips are the best that's what they"
Red light therapy in ultra-endurance recovery stack
Red light therapy included in recovery protocol for ultra-endurance training, used consistently after every workout alongside cold plunge, hydrogen water, and hyperbaric oxygen.
"Like, after every workout, it was sawing a cold punch, hydrogen water. We were doing hyperbarics with you. We were doing red light. I made sure of it."
Red Light Therapy Discussion
I'm a pretty flexible eater. I don't believe that having an artificial, you know, having a diet coke will, you know, somehow cascade into some terrible disease or something like that.
"I'd like to take a quick break and acknowledge our sponsor, Juve. Juve makes medical-grade red light therapy devices."
Red light therapy resolved all long COVID symptoms in 62-participant study
A study showed 100% resolution in all 62 participants with long COVID symptoms including shortness of breath, digestive distress, brain fog, and impaired executive function. Blood oxygen levels went above 97%.
"Either way, they were protected because of red light therapy. And this was a study as well that I think we've shared before, which showed 100% resolution in all 62 participants in the study, which was of long COVID outcomes, which would be vaccine injuries in most cases, but a lot of just COVID issues. And then these symptoms are relevant to everyone watching, whether you have long COVID or a vaccine injury or not."
Photobiomodulation normalizes thyroid volume in Hashimoto's patients
A 12-month study of 98 women with Hashimoto's thyroiditis showed that 820nm photobiomodulation combined with vitamin D3 and selenium significantly outperformed supplementation alone for normalizing thyroid volume, improving function, and reducing medication needs.
"The combination of photobiomodulation with targeted supplementation significantly outperforms supplementation alone in normalizing thyroid volume, improving thyroid function, reducing medication needs, and enhancing anthropometric health in women with Hashimoto's thyroiditis."
Who to Follow
Researchers:
- Michael Hamblin, PhD - Leading photobiomodulation researcher (Harvard/MIT)
- Tiina Karu, PhD - Pioneer in PBM mechanisms
Practitioners:
- Ari Whitten - Author, red light therapy advocate
- Ben Greenfield - Biohacker, frequent coverage
Synergies & Conflicts
Pairs well with:
- Morning routine - Use during journaling, stretching, or meditation
- Post-workout - Target worked muscle groups
- Skincare routine - Use before serums for enhanced absorption
- Cold exposure - Some alternate red light and cold for recovery
Timing considerations:
- Morning use may enhance alertness
- Post-workout within 4 hours for recovery
- Evening use generally fine (not stimulating like blue light)
Stacks with:
What People Say
Reddit communities:
Common positive reports:
Common complaints: