The benefits aren't just skin deep.
There was a time when only NASA was using red light therapy. Now, it’s popping up everywhere in the form of face masks, blankets, and spa treatments — including at the Spa at Equinox.
Some are drawn to red light therapy for its skin health benefits, using it to treat acne or reduce the appearance of wrinkles. Others are more interested in the performance benefits of red light therapy, such as its potential to reduce pain, support recovery, and increase athletic performance.
But can red light really do all of that? EQX+ asked experts to break down the science of red light therapy benefits and how to use the treatment for optimal results.
What Is Red Light Therapy?
Red light therapy is a type of photomedicine that uses different combinations of light frequencies to treat the skin and other health conditions, says integrative medicine doctor Neil Paulvin, D.O. It was originally developed by NASA because, without gravity, astronauts’ muscles and bones atrophy and wounds heal more slowly. Scientists found that using red (and blue) LEDs helped.
During a red light therapy session, your skin is exposed to red light coming from a lamp, laser, or other device, says James Gu, the senior director of Spa at Equinox. “These specific wavelengths of light trigger a variety of processes at a cellular level by acting on the cells’ mitochondria,” he says, adding that mitochondria are often thought of as a “power plant” because they power cells. “This causes increased production of ATP, [which is] the fuel that powers all of our cells, reactive oxygen species which activate our internal antioxidant pathways, and nitric oxide which increases blood flow,” says Gu.
Red light therapy often gets confused with near infrared therapy and far infrared therapy, but the three are different from each other. Red light falls within the visible light spectrum (in other words, you can see it). Near infrared light is invisible, but the body can feel it as heat. Gu explains that far infrared therapy is also used as heat therapy, but it goes deeper than near infrared light therapy. “The molecules within the body that are exposed to far infrared wavelengths vibrate and cause a rise in body temperature,” he explains.
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Benefits of Red Light Therapy
Here’s a quick highlight of the main benefits of red light therapy:
Supports skin health. Research suggests red light therapy can reduce fine lines, improve skin tone, and enhance collagen production. It also promotes wound healing.
May reduce inflammation. By increasing circulation, red light therapy could help reduce inflammation. The treatment may also reduce inflammatory cytokines, but most of the research on the anti-inflammatory effects has involved near-infrared light, not red light specifically.
Supports muscle recovery. By promoting circulation and easing inflammation, red light therapy works for muscle recovery.
May improve athletic performance. Experts suggest that red light therapy could improve performance by enhancing circulation, ATP production, and range of motion.
How Red Light Therapy Can Support Skin Health
Red light therapy can benefit the skin in several ways, says Kristina Collins, M.D., F.A.A.D., a double board-certified dermatologist and the Foy by Dr. Collins founder. “Red light therapy has been used to treat a variety of different skin issues including wrinkles, abnormal pigmentation, skin texture change, and scarring, to name a few,” she says.
Scientific studies back this up. A 2020 study published in the Journal of Drugs in Dermatology found that red light therapy boosted fibroblasts, which make collagen, a protein known for keeping skin plump and preventing sagging. Dr. Collins says that it may help with acne too. One scientific study found that red light therapy reduced breakouts by 36 percent.
How Red Light Therapy Can Boost Athletic Performance
Red light therapy can do more than enhance physical appearance. Dr. Paulvin says there are health benefits to it, too, including reducing inflammation. “It does this in a couple different ways,” he says. “One is by releasing certain chemicals that are anti-inflammatory. Another is that it increases blood flow to damaged tissues,” he says. Gu echoes this: “The increased circulation is the main factor in its ability to reduce inflammation,” he says.
“Using it pre-workout will help prime the body for action by increasing circulation, ATP production, and range of motion,” Gu adds. “Not only will this help you perform better, it can also reduce the chance of injury.
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How Red Light Therapy Can Support Recovery
Photobiomodulation (a category that includes red light and near infrared therapy) can be used to reduce pain, help with injury recovery, and improve skeletal muscle performance, but more research on its effectiveness is needed. “Red light therapy speeds up muscle recovery by increasing circulation and bringing more oxygen-rich blood to the area, as well as by promoting cellular regeneration through the increased mitochondrial action and ATP production,” says Gu.
“Used post-workout, the benefits to muscular recovery will allow you to train harder and more often with less soreness,” Gu adds.
How to Add Red Light Therapy to Your Wellness Routine
Using red light therapy after a single workout isn’t as effective as long-term use. Try doing two 10- to 12-minute treatments each week for four to 12 weeks; research suggests this routine can be effective for improvements in collagen production, skin elasticity, and wrinkle reduction. For personalized guidance, talk with one of the experts at your Club’s Spa. (To add on to red light therapy recovery benefits, consider pairing it with contrast therapy.)
Should You Use Red Light Therapy Before or After a Workout?
There are potential benefits to using red light therapy after a workout, as well as in your warm-up.
Before Training: Use red light therapy before a workout to increase blood circulation in your body, helping to prime you for physical activity. This enhanced circulation can also translate to better range of motion.
After Training: Red light therapy for muscle recovery means the treatment can be beneficial post-workout. The therapy will increase blood flow to damaged muscles and may ease inflammation in the process.
Choosing a Red Light Therapy Device
To use red light therapy for wrinkle reduction or for acne, you can either book an appointment at a dermatologist or spa that offers it (like Equinox), or use a red light therapy mask at home. “Typically the strength of the product has to do with the number of LED bulbs and the overall power in Watts,” says Dr. Collins. “You can use these pieces of information to compare and contrast products” when shopping for a mask. She adds that dermatologists and spas tend to have stronger devices than what can be bought to use at home (due to safety reasons), which is the benefit of seeing a specialist.
For athletic performance and recovery purposes, Gu suggests a red light therapy bed. There are also red light therapy blankets that can be used at home. Similar to the face masks, the experts say to consider the overall power of the LEDs. “Be sure to purchase from a reputable company, as there are a lot of cheap options out there that have very low-powered LEDs that may not even be the correct wavelengths,” says Gu. Look for wavelengths of 600 to 700 nanometers (nm) for red light therapy products, which have shown positive results in research. (Note: Near-infrared wavelengths span 770 to 1200 nm).
Then, there are wands. Not sure which to go for? Gu says to think about what you want to use it for and let that guide your decision. “If you constantly struggle with lower back pain, a wide panel or pad that can cover the whole area would be more effective than a wand, whereas if you’re looking for something to help with tennis elbow specifically, a smaller wand or handheld unit that is less cumbersome may be the better choice,” he says.
Safety Considerations
While all three experts say that red light therapy is low risk, they do say that it should be avoided if you’re pregnant. Also, if you have any underlying health conditions or take any medications, it’s best to get the okay from your healthcare provider first.
Red Light Therapy FAQs
What are the benefits of red light therapy?
Red light therapy benefits include reducing inflammation, supporting skin health, promoting muscle recovery and athletic performance, and improving circulation.
Does red light therapy help recovery?
Yes, red light therapy can help with exercise recovery. It increases circulation and brings more oxygen-rich blood to the areas that need it. It can also help cells regenerate by increasing ATP production.
Is red light therapy safe?
Yes, red light therapy is safe for most people. Before trying it, speak with your healthcare provider if you have underlying health conditions or take medications, and generally avoid it if you are pregnant.
How often should you use red light therapy?
Research suggests using red light therapy twice weekly to improve skin health, but there’s no recommended frequency for athletic performance or recovery, researchers note. Try incorporating red light therapy into your routine as you would with any other new wellness practice: gradually. Try one to two sessions a week, build from there, and chat with your healthcare provider for personalized guidance.
Whether you’re looking to support your skin health, rehab an injury, or boost your athletic performance, red light therapy is worth considering.
Recovery is most effective when it's part of a broader wellness strategy. Explore the recovery experiences, coaching, and wellness amenities available at Equinox Clubs.