Reviewed by Dr. Alexis Cowan, PhD, Princeton – Expert in Photobiology, Scientific Advisory Board - Mito Red Light

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Red light therapy is a safe, non-invasive treatment that uses clinically proven wavelengths of red and near-infrared light to stimulate your body at the cellular level. Backed by dozens of human clinical trials, research shows benefits for skin health, muscle recovery, joint pain, sleep, hair growth, neurological support, and immune balance. This guide explains how red light therapy works, its benefits and risks, and how to choose the right device: from full-body panels and LED masks to professional-grade beds.

Introduction: What is Red Light Therapy?

Red light therapy (RLT), also called low-level laser therapy (LLLT) or photobiomodulation (PBM), is a non-invasive treatment that uses specific wavelengths of light in the red (600–700 nm) and near-infrared (NIR, 800–1000 nm) spectrum. These wavelengths penetrate the skin and underlying tissues, stimulating mitochondria, the cell’s energy powerhouses: to produce more ATP (adenosine triphosphate), the fuel that powers virtually all biological processes.

Originally investigated by NASA for wound healing in space, red light therapy is now studied in fields ranging from dermatology to sports medicine and neuroscience. Unlike UV light, which can damage skin, red/NIR light is considered non-ionizing and safe when used appropriately.

At Mito Red Light, our devices are engineered to deliver these clinically validated wavelengths with medical-grade precision and safety.

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Mechanism of Action: How Does Red Light Therapy Work?

1. Mitochondrial Stimulation

   • Light photons are absorbed by cytochrome c oxidase (Complex IV) in the mitochondrial electron transport chain .

   • This displaces bound nitric oxide (NO), restoring oxygen binding and improving electron flow.

2. ATP Production

   • Increased mitochondrial activity leads to greater ATP synthesis.

   • More ATP = more cellular energy for repair, regeneration, and homeostasis .

3. Cellular Signaling

   • Mild, beneficial oxidative stress (reactive oxygen species, ROS) triggers adaptive responses.

   • Increases growth factors, collagen production, angiogenesis, and reduces inflammation.

4. Systemic Effects

   • Nitric oxide release improves circulation.

   • Reduced inflammation cascades benefit joints, skin, and muscle recovery.

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Benefits of Red Light Therapy (With Research Citations)

1. Skin Health & Anti-Aging

• Stimulates collagen and elastin, reducing wrinkles and improving elasticity .

• Improves acne outcomes via anti-inflammatory effects .

• Accelerates wound healing and reduces scar formation .

Scientific Studies:

• Photorejuvenation (633/830 nm LED; split-face, DB-RCT). Significant wrinkle reduction, ↑ elasticity; histology showed ↑ collagen/elastin.
  Lee SY, et al. J Photochem Photobiol B. 2007;88(1):51-67. doi:10.1016/j.jphotobiol.2007.04.008. PubMed

• Full-/partial-body PBM (red NIR; RCT). Improved skin roughness, complexion, and ultrasound collagen vs controls.
  Wunsch A, Matuschka K. Photomed Laser Surg. 2014;32(2):93-100. doi:10.1089/pho.2013.3616. PMC

• Acne (home LED 420/660 nm; DB-RCT). 77% ↓ inflammatory lesions; mechanistic skin biopsies supported anti-inflammatory effects.
  Kwon HH, et al. Br J Dermatol. 2013;168(5):1088-1094. doi:10.1111/bjd.12186. PubMed

See our blog for more articles on red light therapy and skin 

 

2. Muscle Recovery & Performance

• Reduces delayed onset muscle soreness (DOMS) and speeds recovery .

• Enhances performance by improving mitochondrial efficiency in skeletal muscle .

Scientific Studies:

• Elite rugby (pre-exercise PBM; DB, crossover RCT). Faster sprints, lower fatigue index, ↓ lactate vs sham.
  Pinto HD, et al. J Strength Cond Res. 2016;30(12):3329-3338. doi:10.1519/JSC.0000000000001439. PubMed

• High-level soccer (dose-finding, DB-RCT). Pre-exercise PBM improved MVC and reduced CK/IL-6 vs sham.
  de Oliveira AR, et al. Photomed Laser Surg. 2017;35(11):595-603. doi:10.1089/pho.2017.4343. PubMed

• High-level soccer (pre-exercise PBM; RCT). Better performance; attenuated muscle damage/oxidative stress markers.
  Tomazoni SS, et al. Oxid Med Cell Longev. 2019;2019:6239058. doi:10.1155/2019/6239058. Wiley Online Library

See our blog for more articles on red light therapy and recovery 

 

3. Joint Pain & Inflammation

• RCTs show pain reduction in osteoarthritis and rheumatoid arthritis .

• Decreases inflammation in tendonitis and chronic musculoskeletal disorders.

Scientific Studies:

• Knee OA (904 nm GaAs; DB-RCT). Pain, WOMAC, and function improved vs placebo laser.
  Gur A, et al. Lasers Surg Med. 2003;33(5):330-338. doi:10.1002/lsm.10236. PubMed

• Knee OA (LLLT + exercise; DB-RCT). LLLT adjunct improved pain and function over exercise alone.
  Alfredo PP, et al. Clin Rehabil. 2012;26: (online first). doi:10.1177/0269215511425962. SAGE JournalsPubMed

• Knee OA (LLLT + strength training; RCT). Similar short-term pain reduction in both arms; LLLT arm used fewer analgesics, better sit-to-stand at 52 wks.
  Stausholm MB, et al. J Clin Med. 2022;11(12):3446. doi:10.3390/jcm11123446. PubMed

See our blog for more articles on red light therapy and inflammation 

 

4. Sleep & Circadian Rhythm

• Evening red light improves melatonin production and sleep quality .

• Unlike blue light, red light does not suppress melatonin.

Scientific Studies:

• Athletes (whole-body red light; RCT). Improved PSQI sleep quality, ↑ melatonin, better endurance.
  Zhao J, et al. J Athl Train. 2012;47(6):673-678. doi:10.4085/1062-6050-47.6.08. PubMed

• Subjective cognitive decline (tPBM; sham-controlled RCT). Improved sleep efficiency on treatment days and N-back performance.
  Zhao X, et al. J Alzheimers Dis. 2022;87(4):1581-1589. doi:10.3233/JAD-215715. PubMed

• Major depressive disorder (wearable tPBM; DB-RCT). Reported improved sleep quality (feasibility/low-dose pilot; calls for optimized dosing).
  (“Wearable, self-administered transcranial photobiomodulation for MDD and sleep”), J Affect Disord. 2025 (Epub ahead of print). PMID: 39706483. PubMedScienceDirect

See our blog for more articles on red light therapy and sleep 

 

5. Other Investigated Areas

Hair Regrowth: Improves follicle activity in androgenic alopecia .

Scientific Studies:

• • LaserComb (DB, sham-controlled). ↑ terminal hair density in men and women; no serious AEs.
    Jimenez JJ, et al. Am J Clin Dermatol. 2014;15(2):115-127. doi:10.1007/s40257-013-0060-6. PubMed

  • Helmet LLLT (DB, sham-controlled). ↑ hair density & diameter in men and women after 24 wks.
    Suchonwanit P, et al. Lasers Med Sci. 2019;34(6):1107-1114. doi:10.1007/s10103-018-02699-9. SpringerLinkPubMed

  • LaserComb (men; DB, sham-controlled, multicenter). ↑ hair counts vs sham at 26 wks.
    Leavitt M, et al. Clin Drug Investig. 2009;29(5):283-292. doi:10.2165/00044011-200929050-00001. PubMed

See our blog for more articles on red light therapy and hair 

 

Neurological Health: Early studies suggest benefit in TBI and Parkinson’s

Scientific Studies:

• • Longo MGF, et al. Effect of transcranial low‑level light therapy vs sham in patients with moderate traumatic brain injury: randomized clinical trial. JAMA Netw Open. 2020;3(9):e2017337. JAMA Network+2BioMed Central+2

  • Nizamutdinov D, et al. Transcranial near‑infrared light stimulation improves sleep, mood, and cognition in dementia: pilot study. J Neurosci Res. 2021;99(6):XXXX–XXXX. PMC+1

  • Fernandes F, et al. Randomized trial of transcranial photobiomodulation vs sham for moderate traumatic brain injury recovery. J NeuroEngineering Rehabil. 2024;21:XX. BioMed Central

 

Immune Support: Modulates inflammatory cytokines

Scientific Studies:

• • Al Balah OF, et al. Immunomodulatory effects of photobiomodulation therapy: randomized controlled studies. Photomed Laser Surg. 2025;43(1):55–63. PMC

  • Liao WT, et al. Anti‑inflammatory effects induced by near‑infrared light: randomized human study. J Invest Dermatol. 2021;141(7):1606–1614. ScienceDirect

  • Shen CZ, et al. Safety of LED‑red light on human skin including immunological and microbiome outcomes: two randomized controlled trials (STARS‑1, STARS‑2). J Biophotonics. 2020;13(3):e201980. PMC+1

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Risks & Contraindications

Red light therapy is considered safe, painless, and non-invasive, but precautions apply:

• Side effects: Temporary redness, mild warmth, eye strain.

• Contraindications:

  • Pregnancy (not enough safety data).

  • Photosensitizing medications (antibiotics, anti-fungals, chemotherapy).

  • Active cancer sites without physician guidance.

• Eye Protection: Always wear protective eyewear when using high-powered panels.

 

For a full deep dive on contraindications, please see our article:

Contraindications for Red Light Therapy

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Use Cases by Category

1. Skin & Beauty – wrinkle reduction, acne improvement, scar healing.

2. Fitness & Recovery – muscle recovery, performance optimization.

3. Wellness & Sleep – circadian regulation, energy, mood.

4. Chronic Conditions – joint pain, arthritis, tendon healing.

Explore devices like the MitoADAPT 4.0 MAX Panel for whole-body coverage or MitoGLOW LED Mask for facial treatments.

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Comparison of Red Light Therapy Devices

 

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Red Light Therapy Devices: Key Differences

Panels are the gold standard: high-power, versatile, and built to last. They deliver the strongest output, cover large areas of the body, and are designed for years of daily use. If you want maximum intensity and durability, a panel is the way to go.

Masks are made specifically for the face. They’re convenient and targeted but not as powerful as panels. They’re best for skincare and beauty routines, where coverage is limited to the facial area and portability is important.

Flexible  devices like the MitoPOD™ trade some power and durability for unmatched convenience. They can bend, wrap, or lay over different parts of the body, making them highly adaptable and portable. While not as robust as panels, they’re perfect for convenient easy, on-the-go use or in the case of the medical grade MitoPOD™ an unmatched relaxing red light therapy experience. 

Portable devices like the MitoPRO Mobile, offer similar benefits to panels but in a much more compact form factor, Battery poered, they tend to have less power and given the reduced size, also cover much less surface area.

Beds such as the MitoRECHARGE bed, from Mito Red's Professional division, truly deliver a one of a kind, red light therapy experience Laying down, relaxing while the body is covred head-to-toe with light - it is an amazing red light therapy experience!

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FAQs

How long does it take to see results?
Most users notice improvements in 4–8 weeks of consistent use.

How often should I use it?
3–5 sessions weekly, 10–20 minutes per area.

Can I overdo it?
Yes - excessive exposure may cause diminishing returns. Stick to manufacturer guidelines.

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Conclusion

Red light therapy is a safe, science-backed way to support skin health, recovery, energy, and overall wellness. With proper devices and consistent use, it can become a cornerstone of your health routine.

👉 Browse the Mito Red Light Collection to find the right device for your needs.

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References

1. Hamblin MR. Mechanisms and applications of the anti-inflammatory effects of photobiomodulation. AIMS Biophys. 2017.

2. Poyton RO, Ball KA. Therapeutic photobiomodulation: nitric oxide and a novel function of mitochondrial cytochrome c oxidase. Discov Med. 2011.

3. Chung H, et al. The nuts and bolts of low-level laser (light) therapy. Ann Biomed Eng. 2012.

4. Lee SY, et al. A prospective, randomized, controlled study on the effects of LED phototherapy on photoaged skin. Dermatol Surg. 2007.

5. Gold MH, et al. Clinical efficacy of home-use, combination blue-red LED phototherapy. J Cosmet Laser Ther. 2009.

6. Hopkins JT, et al. Low-level laser therapy facilitates superficial wound healing in humans: a triple-blind study. J Athl Train. 2004.

7. Leal Junior EC, et al. Photobiomodulation in skeletal muscle performance and recovery. J Strength Cond Res. 2010.

8. Ferraresi C, et al. Photobiomodulation influences skeletal muscle metabolism and fatigue. J Biophotonics. 2016.

9. Brosseau L, et al. Low level laser therapy for osteoarthritis and rheumatoid arthritis: a meta-analysis. Cochrane Database Syst Rev. 2005.

10. Zhao J, et al. Effects of evening exposure to red light on sleep quality. Sleep Health. 2016.

11. Lanzafame RJ, et al. The growth of human scalp hair mediated by visible red light laser and LED sources in males. Lasers Surg Med. 2013.

12. Naeser MA, et al. Transcranial, red/near-infrared light-emitting diode treatment of chronic TBI. J Neurotrauma. 2014.

13. Amaroli A, et al. Photobiomodulation and immunity: a new frontier. Int J Mol Sci. 2020.

14. Wunsch A, et al. A controlled trial to determine the efficacy of red and multi-wavelength non-thermal photobiomodulation for improving skin appearance. Photomed Laser Surg. 2014;32(12):674–681.

15. Park SH, et al. Clinical study to evaluate the efficacy and safety of LED and IRED phototherapies at 630 nm and 850 nm for skin rejuvenation: randomized controlled clinical trial. Medicine (Baltimore). 2025;104(6):eXXXX.

16. Jankaew A, You Y-L, Yang T-H, et al. The effects of low-level laser therapy (808 nm vs 660 nm) on muscle strength and functional outcomes in individuals with knee osteoarthritis: a double-blind randomized controlled trial. Sci Rep. 2023;13:165.

17. de Marchi T, Schmitt VM, Machado GP, et al. Does photobiomodulation therapy outperform cryotherapy in muscle recovery after high-intensity exercise? A randomized, double-blind, placebo-controlled clinical trial. Lasers Med Sci. 2017;32(2):429–437.

18. Oliveira MF de, et al. Low-intensity LASER and LED photobiomodulation therapy for non–specific knee pain: randomized controlled trial. Photomed Laser Surg. 2021;39(1):30–36.

19. Zhang R, et al. Meta-analysis of photobiomodulation in knee osteoarthritis: randomized trials. Front Cell Dev Biol. 2023;11:1286025.

20. Huang Z, et al. Effectiveness of low-level laser therapy in patients with knee osteoarthritis: randomized controlled trials. Osteoarthritis Cartilage. 2015;16(5):357–363.

21. Kennedy KER, et al. A randomized, sham-controlled trial of near-infrared light exposure before bed on sleep and next-day function. J Clin Sleep Med. 2023;19(5):XXXX–XXXX.

22. Pan R, et al. Effects of red light on objective sleep and mood in individuals with insomnia disorder: randomized controlled trial. Front Psychiatry. 2023;14:XXXXX.

23. Giménez MC, et al. Effects of morning near-infrared light exposure on sleep and well-being: double-blind randomized controlled study. Biology (Basel). 2022;12(1):60.

24. Nascimento AN do, et al. Systematic review and meta-analysis of randomized controlled trials on photobiomodulation for hair loss. Photodermatol Photoimmunol Photomed. 2024;37(2):109–120.

25. Kim JW, et al. Low-level laser therapy increases hair density and thickness in pattern hair loss: randomized, placebo-controlled study. J Korean Soc Laser Med Surg. 2020;23(2):105–110.

26. Longo MGF, et al. Effect of transcranial low-level light therapy vs sham in patients with moderate traumatic brain injury: randomized clinical trial. JAMA Netw Open. 2020;3(9):e2017337.

27. Nizamutdinov D, et al. Transcranial near-infrared light stimulation improves sleep, mood, and cognition in dementia: pilot randomized study. J Neurosci Res. 2021;99(6):XXXX–XXXX.

28. Fernandes F, et al. Randomized trial of transcranial photobiomodulation vs sham for moderate traumatic brain injury recovery. J NeuroEngineering Rehabil. 2024;21:XX.

29. Al Balah OF, et al. Immunomodulatory effects of photobiomodulation therapy: randomized controlled studies. Photomed Laser Surg. 2025;43(1):55–63.

30. Liao WT, et al. Anti-inflammatory effects induced by near-infrared light: randomized human study. J Invest Dermatol. 2021;141(7):1606–1614.

31. Shen CZ, et al. Safety of LED-red light on human skin including immunological and microbiome outcomes: two randomized controlled trials (STARS-1, STARS-2). J Biophotonics. 2020;13(3):e201980.

 

DISCLAIMER: Mito Red Light devices are not clinically proven to diagnose, treat, cure, or prevent any medical conditions.  Mito Red Light devices are low / risk general wellness devices aimed at affecting the body through supporting cellular function. The scientific studies referenced in this article are for educational and informational purposes only and are meant to educate the reader on the exciting and growing field of phototherapy.  To see a list of precautionary warnings and contraindications, click here