What Are the Benefits of Light Therapy?

Light therapy, also called Low-Level Laser Therapy (LLLT) or photobiomodulation (PBM), is a safe and non-invasive technique that delivers concentrated wavelengths of light and near-infrared light into the skin and the body's cells to drastically improve your well-being, appearance, and quality of life.

Light therapy is most used to treat skin conditions and cosmetic issues, such as wrinkles, sun damage, scars, persistent wounds, acne, weight issues, and hair loss, and to promote a healthier, more youthful appearance. However, it is increasingly being shown to affect the body on a deeper level.

Mounting evidence is proving light therapy to be highly effective in treating pain and inflammation in joints and muscles, insomnia and other sleep disorders, cognitive deficiencies, and immune health issues, among other things. Many professional athletes use it to improve fitness and performance and reduce recovery time.

How Does Light Therapy Work?

If there’s one thing we’ve all retained from biology, the mitochondria are the cell's powerhouse. But how exactly does that affect the body? The latest research indicates that the mitochondria are responsible for fuelling the functioning of our organs, essentially from head to toe. This means that when the functioning of the mitochondria is sub-optimal, so is the body's functioning at a macro level. This translates to adverse effects; we can see and feel poor skin, aches and pains, immune deficiencies, and numerous other issues.

Just like with food, light provides various nutrients to the body. We’re all familiar with how UV light produces vitamin D in the body and how blue light affects your circadian rhythm and sleep. UV light and blue light are part of the spectrum of the five “bioactive” types of light, along with far-infrared light, red light, and near-infrared light. These lights are all wavelengths that penetrate the body at varying depths, thus affecting the body at varying levels.

Red and NIR light produce a biochemical reaction within the mitochondria that ultimately helps it use oxygen more efficiently to produce adenosine triphosphate (ATP). ATP is the vehicle that transports energy throughout the body, much like a tram transporting coal to be used for fuel.

Another way that light therapy works is by exerting temporary stress on the cells, much like exercising stresses out your muscles. This stress provokes an anti-inflammatory and antioxidant response within the cells, which, simply put, makes them stronger.

What Are the Benefits of Light Therapy?

Light therapy's list of well-being benefits is long and growing daily. Thousands of peer-reviewed clinical studies show the wide range of ways red and near-infrared light positively affects the body, with virtually no known side effects.

Light Therapy Benefits for Pain and Inflammation

According to the Centers for Disease Control and Prevention, an estimated 50 million people are living with chronic pain - that’s a whopping 20% of the population. With few options for pain relief at their disposal, pain sufferers must often rely on opioids, which are known to be dangerous and highly addictive. The rampant overprescription of opioids has led to a severe crisis across the country, with more than 2 million suffering from opioid disorders.

Pain medication blocks your pain receptors from sending messages to your brain. Unfortunately, even non-addictive options for pain, like CBD oils and creams, have the same problem: when the effects of the medication wear off, the pain returns. It is simply masking the symptoms rather than addressing the root of the problem.

Light therapy, in contrast, targets pain and inflammation at the cellular level using light-emitting diodes (LED) devices that allow red and near-infrared light to penetrate deep into the body’s tissues to optimise cell functioning and reduce pain and inflammation.

Studies have shown that light therapy effectively treats stiffness and pain associated with rheumatoid arthritis. Positive findings have also been reported regarding treating osteoarthritis (or arthritis) and joint pain. A 2019 study found light therapy significantly reduced pain and disability in patients with knee osteoarthritis.

Manage Neck Pain with Light Therapy.

Light therapy has been shown to improve pain and functioning in cervical osteoarthritis and acute neck pain, and research suggests it can also be beneficial in treating chronic myofascial neck pain.

Treat lower back pain with light therapy.

In a 2015 study, participants suffering from nonspecific chronic low back pain demonstrated significant improvement in pain levels compared with the placebo group, with effects lasting up to five years. A 2015 meta-analysis of random controlled trials supported previous findings of a clinically significant benefit in light therapy for short-term relief of low back pain.

Light Therapy Benefits for Fitness, Muscle Recovery, and Performance

Light therapy is not just good for what ails you. It can also be used to enhance your body’s fitness and to promote speedier muscle recovery. Many pro athletes incorporate light therapy into their daily training schedule.

We briefly touched upon how light works by improving functioning at the mitochondrial level and subsequently enhancing the functioning of your organs through the production of ATP (which transports energy throughout the body). Muscle cells have more mitochondria than most other types of cells since even the slightest muscle movement requires energy. This is why muscle tissue is exceptionally responsive to light therapy.

Increase muscle mass, performance, and endurance with light therapy

Numerous studies have shown that light therapy applied before and after exercise effectively increases muscle mass, decreases muscle fatigue, and improves muscle performance.

Mounting evidence suggests that light therapy results in a higher oxygen intake, increased average sprint time, and reduced perceived fatigue. It also increases muscle power and peak torque (the maximum force used in a muscular contraction).

Red and near-infrared light has also proven to be effective in increasing muscle mass and muscular strength gain during weight training, as it has been shown to decrease skeletal muscle fatigue during exercise, allowing for more repetitions and more sustained muscle use.

Light therapy for athletic performance has extraordinary benefits. It gives users such a competitive edge that high-level sports organisations discuss regulating the treatment as a performance enhancer - a shining endorsement if we’ve ever heard one.

Improve Muscle Recovery with Light Therapy

Muscle recovery is also critical to improving athletic performance. Quicker recovery means less rest time between workouts and less time feeling sore.

Red and near-infrared light help with muscle recovery by increasing circulation, oxygenation and cellular regeneration. These have long been proven to help with post-exercise muscle soreness, fatigue, and stiffness, among other issues.

Research also suggests that red light therapy can decrease muscle damage and oxidative stress (an imbalance between free radicals and antioxidants within the cells, limiting the body’s ability to detoxify), both essential barriers to muscle recovery.

Other studies have shown that red-light therapy alone is more beneficial to muscle recovery than cryotherapy alone and combining cryotherapy and red-light therapy. It has also been more effective than cold water immersion therapy for improving short-term post-exercise recovery. Not only is red light therapy more effective, but it also carries significantly fewer health risks, if any.

Red light therapy is not just beneficial for run-of-the-mill post-workout soreness. It has also been shown to significantly decrease return to play (RTP) time after a sports-related injury, with no adverse effects.

Light Therapy Benefits for Skin

The desire to stop the clock on ageing has long been part of the human condition, and it’s particularly true today, with the popularisation and increased accessibility of cosmetic procedures, paired with a rise in the use of filters and Photoshop on social media to create an illusion of perfection.

Unfortunately, most interventions are invasive and often involve injecting a substance into the skin or using harsh chemicals to provoke an anti-inflammatory reaction in the cells to generate collagen.  It’s only recently that people have started to turn to light therapy for its incredible benefits with virtually no risk for those looking to erase the signs of ageing, reverse sun damage, and see significant improvement in a host of unwanted skin issues.

Improve the Appearance of Wrinkles with Light Therapy

Collagen and elastin are the proteins responsible for giving your skin the structure and elasticity found in younger skin. The body produces less collagen and elastin as we age, leading to fine lines, wrinkles, and papery skin. By increasing the functioning of the mitochondria to optimise ATP production and cellular energy, light therapy allows skin cells to protect existing collagen and elastin and increase collagen production, thereby reversing the effects of ageing.

Reverse Sun Damage with Light Therapy

While the sun has significant benefits, too much exposure can lead to a host of issues, many of them cosmetic, such as premature ageing, patchy sunspots, melasma, and actinic keratosis (which can become cancerous). Many of these issues are treated with chemical peels and topical creams, which aim to regenerate cells and produce collagen. However, these treatments can be painful, increase light sensitivity, and cause skin sensitivity and redness. On the other hand, red light is naturally produced by the sun and has a warming effect, much like UV light, but without any harmful effects.

It penetrates deep into the skin to enhance your body’s natural ability to regenerate cells and produce collagen.

Treat acne with light therapy.

Acne is a cruel reality for most teenagers, one that can persist well into adulthood. No shortage of soaps, creams, and even prescription medicines has been tried and tried again in the quest for clear skin. Unfortunately, many of these remedies are incredibly harsh on the skin and have significant side effects.

Light therapy has been shown to positively affect acne - with no severe side effects and no risk of overuse - especially when combined with blue light. The red light stimulates collagen production and cell regeneration and produces an anti-inflammatory response, while the blue light eliminates acne-causing bacteria.

Heal Wounds and Diminish Scars with Light Therapy

Evidence suggests light therapy's anti-inflammatory and collagen-producing properties can help heal wounds. Numerous clinical studies also point to red light's effectiveness in healing and reducing the appearance of scars.

Light Therapy Benefits for Sleep

It is estimated that roughly 30-40% of the population experience bouts of insomnia, with 10-15% suffering from chronic insomnia. Those who suffer from insomnia are more likely to develop chronic illnesses and mental wellness issues, to be injured or involved in an accident, to underperform at work, to report a lower quality of life, and to utilise the health care system. In other words, it’s a significant public health issue.

The constant presence of screens in our lives is partially to blame. Screens emit blue light, which regulates our circadian rhythm by inhibiting the production of melatonin, the hormone that makes us sleepy.

On the other hand, red light is ideal for winding down; hence, think of it as sunrise versus sunset. The morning's bright blue sky indicates that it’s time to get up, and the soothing tones of the sunset prepare us for rest.  It is calming and relaxing, but evidence shows it can boost serum melatonin levels. It also has the added benefit of increasing energy throughout the day by optimising ATP production, which can counteract many of the effects of lack of sleep, such as drowsiness and lack of focus.

Emerging Areas of Research on the Benefits of Light Therapy

Who knew that one of the benefits of light therapy could stimulate stem cell growth and help regenerate tissue, including growing new blood vessels - why is this significant?

Angiogenesis is the term for the formation of new blood vessels. This process is critical in areas where the body needs to make repairs. This is incredibly exciting because it supports the findings of studies documenting all the benefits listed below. Anywhere that tissue is damaged, or in need of oxygen or blood, the branching out of new capillaries is a natural process that the body initiates to repair and rebuild tissue, as explained in the following article, Angiogenesis in wound healing.

A recent study found that treatment with light therapy "Enhances the Angiogenic Effect of Mesenchymal Stem Cells". Additionally, stem cells "significantly contribute to tissue repair and regeneration applications" as studies in this meta-data analysis Biological Responses of Stem Cells to Photo biomodulation Therapy - PubMed (nih.gov)

Treating these areas with a minimally invasive therapy that enjoys a historically high safety profile is an encouraging step forward for human health & wellness applications.

Light therapy is a relatively new field of study, and researchers are just beginning to scratch the surface of its far-reaching and life-changing benefits. It’s an exciting field of study, especially given that so few risks and side effects are associated with red and near-infrared light exposure. This allows researchers to conduct human clinical trials quickly and safely. Let’s look at emerging research shedding light on light therapy's growing list of benefits.

Light Therapy Benefits for Hormones

There is a wealth of emerging research supporting light therapy as an effective treatment for several hormone disorders or imbalances.

Treat hypothyroidism with red light therapy as there is mounting evidence of its effectiveness on Hashimoto’s Hypothyroidism. It appears to improve thyroid function and significantly lower thyroid antibody levels. Consistent, continued use of red-light therapy may even allow patients to reduce their thyroid medication dose dramatically and, in some cases, eliminate it altogether. Although the research is limited, red light therapy is showing some promise in animal clinical studies as a potential treatment for low testosterone. A recent small human trial appeared to confirm the results. One theory as to how it works is that red and near-infrared light stimulates photoreceptive proteins in the testicles, which in turn stimulates testosterone production. Another is that red light therapy may inhibit the pineal gland, which secretes melatonin, an inhibitor of testosterone production.

Alleviate Menopause Symptoms with Light Therapy

Many menopausal people suffer from genitourinary syndrome (GSM), caused by a decrease in estrogen in the vaginal tissue. GSM causes a host of unpleasant symptoms, from vaginal dryness, burning, and irritation, to lack of lubrication and pain during sex to various urinary symptoms.

Recent research shows promise in light therapy’s effectiveness in treating GSM by promoting collagen and elastin production, which reduces the effects of vaginal thinning, including loss of natural lubrication. Also, it helps strengthen the urethra and the urethrovaginal sphincter.

Light Therapy Benefits for Brain and Cognitive Function

Emerging data shows that red light therapy can positively affect cognitive functioning, including improved attention and memory in healthy adults when applied to the head.

Some evidence suggests that it could also significantly improve cerebral blood flow and cognitive functioning in those who’ve suffered a traumatic brain injury, even several years after the injury, and is currently being explored as a treatment for those with brain damage due to exposure to explosions and neurotoxins.

Light Therapy Benefits for Alzheimer’s and Dementia

Although it’s a relatively recent study area, the growing research on the benefits of red and near-infrared light on Alzheimer's and dementia shows extreme promise. A recent meta-analysis of clinical trials of photo biomodulation as a treatment for Alzheimer’s and dementia showed that continued light therapy could help improve cognitive function, memory, and sleep while reducing angry outbursts, anxiety, wandering, and olfactory dysfunction. Improved quality of life and reduced caregiver stress have also been observed.

Light Therapy Benefits for Mental Health and Depression

There is mounting evidence that red light therapy has the potential to significantly reduce depressive symptoms in people suffering from major depressive disorder when administered directly through the skull into the prefrontal cortex.

Similar potential is being reported for treating generalised anxiety disorder with red and near-infrared light, with recent preliminary research showing a significant reduction in anxiety symptoms as well as improvements in sleep, with no significant adverse effects.

Seasonal affective disorder (SAD) has historically been treated with bright light therapy designed to mimic the sun. However, bright light can negatively affect your circadian rhythm, mainly when used at the wrong time of day. On the other hand, red light therapy appears to have a positive effect on SAD symptoms, but without the blue light wavelengths, which could negatively impact sleep, it is safe to use ref light even before bed.

Light Therapy Benefits for Healthy Hair and Hair Loss

An estimated 50 million men and 30 million women suffer from some hair loss, with some beginning to show signs of thinning hair as early as their teens. Current treatments typically involve medication, which often comes with an exhaustive array of side effects, or transplant surgery, which can be both painful and expensive.

Continued red light therapy significantly increased hair count and shaft thickness in both men & women. Remarkably, serious side effects are absent across all studies, and patient satisfaction is high. By penetrating the scalp to the base of the hair follicle, red and near-infrared light can stimulate the cells to increase the production of ATP, which increases the activity within the cell, promoting the regeneration of hair follicles. It also boosts collagen, which protects the hair against damaging free radicals. It also increases blood flow to the scalp, allowing more oxygen and nutrients to reach the follicles. 

Light Therapy Benefits for Weight Loss and Cellulite

Body fat can be challenging to eliminate. Even with exercise and a proper diet, “problem areas” can persist, causing frustration and discouragement amongst even the most steadfast dieters.

Desperate for results, people will often turn to invasive surgical treatments for fat reduction, potentially harmful teas and supplements, or costly topical scrubs and lotions that, at best, minimally and temporarily reduce the appearance of cellulite.

A growing body of evidence suggests that red light therapy can effectively and significantly help you lose fat, reduce the circumference of targeted areas, such as the waist, hips, and thighs, and considerably reduce the appearance of cellulite. While more research is needed to assess the long-term benefits of red-light therapy for weight management, it certainly shows much promise, with the critical benefit of virtually no severe side effects.

Risks and Side Effects of Light Therapy

The one common thread across the thousands of peer-reviewed clinical studies researching the effectiveness and usefulness of light therapy is that it is safe, non-invasive, and well-tolerated.

A few minor side effects that have been observed include temporary redness and tightness of the skin (contrary to sunburn, this has no adverse effects, as there are no harmful UV lights present) or slight but harmless eye strain (as one might have under lights of any kind), which can be avoided with the use of goggles.

The overwhelming consensus is that red light therapy is a perfectly safe, natural treatment that can significantly affect a variety of ailments and issues, drastically improve the quality of life, and is virtually risk-free.

Disclaimer: The information is intended to be educational and not taken as medical advice. We take great care to ensure that it is accurate and sourced from trusted scientific journals and peer-reviewed clinical studies.

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