Red light therapy: what it is, benefits, and how to use it properly

Red light therapy has become one of the most talked-about wellness treatments in recent years, and rightly so, as there is science behind it. But there is also a lot of noise, exaggerated promises, and quite a bit of confusion about what it really does and what it doesn’t.

In the latest episode of Wellbeinn University, Caetano Núñez, physiotherapist and commercial director of Wellbeinn, steps away from specific devices (we had already talked about the mask and the panel) to explain red light therapy as a concept: what it is, why it works at the cellular level, which benefits have real scientific backing, and where the line lies between what is proven and what is still a promise. Here we summarize the key points of that video, expanded and organized so you always have them at hand.

What is red light therapy?

Red light therapy is the use of specific wavelengths of red and near-infrared light on the body to stimulate cellular processes. Its technical name is photobiomodulation, and it was previously known as low-level laser therapy.

It is important not to confuse it with other light sources. It has nothing to do with the heat from a lamp or the UVA rays from tanning beds, which damage the skin. Here we are talking about a light that does not burn and acts biochemically inside the cells. The idea of using light to heal is not new, but in recent decades science has finally understood the mechanism, which has boosted its use.

How red light works on the skin and body

The protagonist is the mitochondria, the cell's energy powerhouse. Inside, there is an enzyme, cytochrome c oxidase, that absorbs red and infrared light. When the light arrives, this enzyme works better, releasing the nitric oxide that was holding it back and increasing the production of ATP, the cell's energy.

With more energy available, cells repair, regenerate, and fight inflammation more effectively. The effect is greater in stressed or damaged cells because they need that boost the most. That’s why red light doesn’t force the body to do something unnatural but enhances its own repair mechanisms.

The scientifically supported benefits of red light

Facial rejuvenation: collagen and elastin

This is the most popular use. Red light stimulates fibroblasts to produce more collagen and elastin, resulting in firmer, more radiant skin with fewer fine lines. Controlled clinical trials have measured real increases in collagen density and reductions in wrinkle depth.

The results are modest but real, and especially progressive. They appear after weeks of consistent use. It is a gradual improvement treatment, not an immediate effect.

Acne: red light combined with blue light

For acne, red light is usually combined with blue light. Blue light acts on the bacteria involved in acne, helping to reduce it, while red light provides its anti-inflammatory and healing effects, soothing the skin and promoting scar healing.

Studies show this combination significantly reduces mild to moderate acne lesions. In severe cases, a dermatologist should always evaluate it.

Muscle pain and recovery after exercise

Red light, especially infrared, helps relieve muscle pain, aids recovery after exercise, and alleviates joint discomfort. There is evidence of pain reduction and decreased markers of muscle damage. It is one of the most supported applications, and many athletes have incorporated it into their recovery routines.

Sleep: why red light doesn’t interfere like blue light

Here the key lies in the difference with blue light. The blue light from screens suppresses melatonin, the sleep hormone, which is why looking at your phone at night keeps you awake. Red light, on the other hand, is much more respectful of the circadian rhythm, and studies show it barely suppresses melatonin.

That is why a dim red light at night can be a gentler option for the bedroom environment before sleeping.

Note: this does not make it a sleeping pill; rather, it does not interfere with sleep as blue light does, and it can help create a more favorable environment for rest.

The full Wellbeinn University video explaining red light

If you prefer to see it explained directly by Caetano, this is the full episode you can find on our YouTube channel:

Wellbeinn University — Red Light Therapy: complete guide, with Caetano Núñez

What science has not yet confirmed

After so many benefits, here comes the honest part, which Caetano considers the most important. Red light therapy has good evidence for skin, muscle recovery, and pain, but it is also attributed uses where the evidence is still limited or preliminary. It is important to have realistic expectations. It is a complementary tool, not a miracle solution for everything attributed to it on social media.

Precautions and contraindications

It is a safe therapy for most people, with very few side effects when used properly. It is not a substitute for medical treatment when needed.

How to use red light therapy at home

The principles are common to all devices:

• Clean and uncovered skin, without creams or makeup.
• Distance and time according to the manufacturer — each device has its own technical specifications.
• Sessions of 10 to 20 minutes, several times a week.
• Consistency: results are built over time, not with a single session.

What to look for before buying a red light device

When buying any red light device in Spain, the criteria are always the same:

Frequently asked questions about red light therapy