Explore our red light therapy guide to learn how this powerful, non-invasive tool supports healing, reduces inflammation, and boosts overall wellness.

Red light therapy guide

Looking for a trustworthy red light therapy guide? You’re in the right place! Whether you’re curious about how it works, skeptical about the hype, or already experimenting with at-home devices, you’re not alone. Red light therapy is one of the most talked-about wellness tools today—but what’s fact, and what’s fluff?

IMA Senior Fellow Dr. Kristina Carman has created this beginner-friendly guide to help you understand what red light therapy is, how it might benefit your body, and what to consider before adding it to your health routine. If you’re feeling overwhelmed by jargon and product claims, don’t worry—we’ll break it all down.

🔻 Download the full PDF guide below for a quick reference, or keep reading for a deeper dive written by Kristina Carman herself.

Red light therapy guide cover

Red Light Therapy: Merging Clinical Science with Holistic Healing

In recent years, red light therapy (RLT) and near-infrared (NIR) light therapy have gained momentum in both clinical settings and holistic practices. While its benefits are often associated with skin rejuvenation, the truth is far deeper—literally. From supporting mitochondrial function and reducing inflammation, to promoting hormonal balance, brain health, and recovery from chronic illness, red light therapy is proving to be far more than just a beauty trend.

But as we dive into this modern modality, it’s important to remember: red light therapy works best when it’s used as part of a whole-body approach. That includes light, yes—but also nutrition, movement, and our deep biological need for nature’s rhythms.

What Is Red Light Therapy?

Red light therapy (also known as photobiomodulation or low-level light therapy) uses specific wavelengths of light—usually in the red (620–660 nm) and near-infrared (700nm–1100nm) spectrum—to penetrate the skin and stimulate biological processes.

When these wavelengths reach the mitochondria, they activate cytochrome c oxidase, a key enzyme that boosts ATP (cellular energy) production. This increase in energy drives:

  • Faster tissue repair
  • Reduced inflammation
  • Enhanced collagen and skin elasticity
  • Improved brain and nerve function
  • Better metabolic regulation

The Science: Over 7,000 Studies and Counting

Red and NIR light therapy is one of the most studied light-based interventions, with more than 7,000 peer-reviewed papers published on its effects.

Key research-backed applications include:

  • Skin health (acne, wrinkles, scarring)
  • Wound healing and post-surgical recovery
  • Arthritis and joint pain relief
  • Neurological support (e.g., concussion, dementia, mood disorders)
  • Muscle performance and recovery
  • Fatigue syndromes, including fibromyalgia and ME/CFS
  • Hair regrowth and scalp stimulation
  • Fertility support in both men and women

👉 Learn more! Watch our webinar: The Science Behind Red Light Therapy

the power of red light therapy

Types of Devices: Finding What Fits

There are several types of red and NIR devices available for home and clinical use. The right one depends on your needs and budget:

LED Panels

  • Great for full-body or localized treatment
  • Emit both red and NIR wavelengths
  • Safe, affordable, and widely available

Targeted Handhelds or Masks

  • Ideal for facial use, joint pain, or small areas
  • Convenient for travel or spot treatments

Laser-Based Clinical Devices

  • Offer high precision and deeper penetration
  • Often used in medical or dental settings

Full-Body Red Light Beds

  • Used in elite wellness clinics and recovery centers
  • Deliver systemic therapy for fatigue, pain, and cellular healing

When choosing a device, look for:

  • Wavelength specificity (660nm and 850nm are ideal)
  • High irradiance (≥100 mW/cm² for effective penetration)
  • Low EMF and flicker-free design
types of red light

RLT Isn’t a Replacement for Healthy Living

It’s essential to remember: red light therapy amplifies your body’s healing potential—but it cannot and should not replace the foundations of health.

Nutrition Synergy

To maximize the effects of red light, your mitochondria need key cofactors:

  • Magnesium, zinc, B vitamins, and vitamin C help fuel ATP production.
  • CoQ10, PQQ, and alpha-lipoic acid support mitochondrial efficiency.
  • Omega-3s (like from fish oil) improve cellular membrane health.

Tip: Take your vitamin D or mitochondrial support supplements with healthy fat (like flax or fish oil) and follow with a RLT session for optimal uptake and activation.

Movement & Muscle Recovery

Pairing red light with movement—even a brisk walk or resistance training—enhances:

  • Muscle performance
  • Tissue healing
  • Blood sugar regulation
  • Metabolic flexibility

Use red light post-exercise on sore or recovering muscles to reduce DOMS and speed recovery.

Nature’s Free Red Light: Sunrise & Sunset

Before there were devices, there was the sun—and it still remains our most powerful source of healing light.

Sunrise and sunset are naturally rich in red and near-infrared light, without the UV intensity of midday sun. Just 10–15 minutes of exposure:

  • Helps reset circadian rhythms
  • Gently stimulates ATP production
  • Regulates melatonin and cortisol
  • Reduces inflammation and supports mood

This is “nature’s red light therapy” — and it’s completely free.

Go outside first thing in the morning and again at dusk. Let the light hit your face, eyes (without sunglasses), and skin. This simple act regulates your body at the cellular and hormonal level.

benefits of red light therapy

We Are Light Beings: The Deeper Connection

On a foundational level, we are energetic beings. Our cells rely on bioelectrical signaling, light-responsive proteins, and mitochondrial photoreceptors.

This is why:

  • We feel better in natural light
  • We sleep deeper when synced to sunrise/sunset
  • We thrive when our cells are “plugged in” to the right kinds of light

Red light therapy is not just a tool—it’s a reminder of what our bodies are designed to receive. The more we connect with light, movement, nutrient-dense foods, and nature’s rhythms, the more we reclaim our vitality.

Final Thoughts

Red light therapy is a promising, evidence-based therapy with wide-reaching applications. Whether you’re using it to enhance your skin, boost energy, support hormone balance, or recover from chronic illness, remember this:

  • Use it with intention—consistency matters more than intensity. It’s not about longer sessions or higher power, but regular, appropriate use. More isn’t always better.
  • Pair red light therapy with nourishing food, daily movement, and restorative habits. It works best as part of a whole-body approach.
  • And don’t forget the original healer: the sun. Nature still offers the most accessible, powerful light therapy of all—especially at sunrise and sunset.

Healing happens in layers—and light, when used wisely, can be a gentle but powerful catalyst in your holistic health journey.

More Expert Resources (Devices, Science, & More)

After that incredibly insightful article by Dr. Carman, we are happy to share another treat: even more resources! This batch comes via Dr. Ryan Cole, who recently paired up with Dr. Carman and Dr. Brooke Miller to discuss the science behind red light at our weekly webinar. Here’s what Dr. Cole shared:

“For those interested in reviews of red light and near infrared light devices to purchase, Alex Fergus has an excellent review channel on YouTube — Red Light Therapy by Alex Fergus.

He also runs the site lighttherapyinsiders.com. There are so many choices on the market, so you must educate yourself. Look for proper wavelength, power per square area, low EMF, and reliability or warranty.”

“For a deep dive into the medical literature, Vladimir Heiskanen of Finland maintains a growing database of over 7,000 studies on photobiomodulation. You can explore it at bitly.com/PBM-database.”

“And for more insight, check out this interview, where Vladimir explains how and why he built this extensive database.”

Additional IMA Resources on Red Light Therapy

IMA has been raising awareness about the power of red light for quite some time. Scientifically it’s known as “Photobiomodulation”, and we’ve got heaps of resources devoted to exploring it:

Honest Medicine Trees

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