Today's topic is something I know next to nothing about, therefore...let's learn together, shall we?
I noticed that red light therapy has become a trend among fitness influencers, podcasters and wellness advocates, like my favorite biohacker fitness guru Ben Greenfield.
I always chalked it up to something that had anecdotal evidence at best, and was a waste of time and money (and maybe harmful) at worst.
However, you never grow if you don't learn new things, so I thought I'd actually sit down and do some real research.
Here's what I found.
What Is Red Light Therapy?
RLT, also known as photobiomodulation (PBM) therapy uses specific wavelengths of light to repair or restore damaged tissue. If you want to really get in the weeds, these wavelengths are typically between about 650-850 nanometers (red light and near infrared light).
RLT devices will claim to use these wavelengths of light to stimulate the mitochondria in your cells, which in basic terms produce the energy we need to function.
Here's a fun fact: Scientists used RLT to grow plants in space because they found that the light helped promote growth and photosynthesis of plant cells, therefore it got folks thinking: maybe this could apply to humans as well.
How Does It Work?
Basic biology 101. The mitochondria in your cells produce a molecule called adenosine triphosphate (ATP). RLT is thought to produce a biochemical effect in your cells that strengthen the mitochondria, thus allowing them to make more ATP. More ATP means better functional efficiency and damage repair.
What are the Benefits?
One of the most popular makers of RLT devices is a company called Joovv. Here are some of the benefits that Joovv claims will come from their products:
Sleep Optimization. Anything that claims to help with sleep immediately grabs my interest. The benefits of good sleep are well-established and conclusive, therefore if there is something you can do to improve it, I want to know more.
RLT claims to improve sleep by boosting the body's natural production of melatonin. Some clinical studies have shown improvement in sleep disorders like insomnia using RLT as well.
Damage Recovery. This covers a wide range, but studies have shown that RLT can help wounds heal and muscles recover more quickly. You can imagine the benefits of this for everyone, from people like me who just want to be able to train well, to elite athletes who need every natural advantage they can get to compete. NFL football players and Olympic gymnasts have been implementing RLT into their training protocols precisely for these benefits.
A subset of this benefit includes claims that RLT is a skincare holy grail: it helps reverse the effects of sun damage, acne and acne scars, psoriasis and general aging.
Burn fat! I am extremely skeptical of this specific claim, but I throw it out there for your consideration. RLT devices like Joovv that studies have shown that RLT will help the body "flush away fat cells" and and even affect the appearance of cellulite. Take this with a heavy pinch of salt. My opinion is that the fat loss benefit would be negligible.
But Do You Need It?
I admit, I love unique things like RLT devices, even if I don't necessarily believe all the hype about everything that they claim to do. If it were the right price, I'd probably pick one up just to experiment on myself, call it an N=1 research project.
However, at hundreds of dollars a pop (Joovv's portable device is $295, and their smallest lamp costs nearly $700 USD), I don't see enough evidence of the benefits to justify the expense. Studies for this therapy are still preliminary at best. I did not read anything that suggested RLT was harmful in any way, so take that as you will.
Personally, I'm going to wait for better clinical studies to come out and, hopefully, prices to come down, before jumping into this particular health trend.