I first wrote about red light therapy more than ten years ago, long before it became a popular topic on social media. At the time, I was on my own healing journey with Hashimoto’s, trying to understand why my body was so frustrated and what I could do to support it at the root level.
Red light therapy was one of the tools I used during that time. But while I still believe it can be very helpful, my opinion has changed. I don’t really see it as “device-based therapy.” Instead, I see red light as part of a larger conversation about light and mitochondria. Especially as many of us are disconnected from the natural light environment our bodies were designed for.
Although the red light device is still a powerful tool, there is a simple and easy solution to benefit.
What Red Light Therapy Really Is (Without Limits)
Red light therapy, also called photobiomodulation, refers to the use of long wavelengths of red and near-infrared light to affect how our cells work. The cellular function part is important, because this is not just a bright red light on your skin. It’s about how light interacts with our biology at the most basic level.
The wavelengths that are commonly referred to fall into two ranges:
- 620–700 nanometers (visible red light)
- 700-1100 nanometers (near infrared light)
These systems are important because they enter different tissues and interact with the body in different ways. To understand why that is important, we need to move to mitochondria.
Mitochondria connection
When I was recovering from Hashimoto’s, I was fascinated by mitochondria. We often hear them described as cell energy companies, but the label doesn’t quite scratch the surface. I have come to think of them as a small solar power plant. They always respond to environmental input, including fire.
Inside the mitochondria is an enzyme called cytochrome c oxidase (CcO). It plays an important role in the electron transport chain, which is the final step in the production of ATP, the energy used by cells. When ATP production is poor, we feel tired, slow healing, poor stress relief, and all mild signs that the body is struggling.
Nitric oxide, which is useful in the right place (such as to support blood vessel dilation), can sometimes combine with CcO and reduce energy production. In that case, it acts almost as a brake. Red and near-infrared light is CcO. When this happens, light can displace nitric oxide in a process called photodissociation. Once nitric oxide is released, electron flow improves, mitochondrial capacity increases, and ATP production rises.
In simple terms, battery cells are very efficient.
When I first understood this process, it clicked with me why exposure to light can have such a profound effect. During my treatment, supporting mitochondrial function was a priority, and red light became one of the different ways I approached it.
Signal correction below the surface
ATP promotion is only one part of the story. Red light also triggers secondary signals that affect inflammation, repair, and cell regeneration. There is often a short-term increase in reactive oxygen species (ROS). Although we often think of ROS as harmful, in controlled conditions they act as symptoms rather than damage. They can activate antioxidant pathways and help regulate the body’s internal cleansing process.
Red light also affects calcium signaling in cells. Small changes in calcium in our cells work as a communication system. They tell cells to regulate protein production, tissue repair, and reduce inflammation.
This is one of the reasons I have been focusing lately on sending my safety signals. Then we are relieved, it can be repaired and there will be more. Light, especially in the right wavelength can be one of those safety signs.
All red lights are not the same
One thing I’ve learned over the years of research and experimentation is that length matters. Many.
Visible red light in the range of 620-670 nm tends to be well absorbed. This is why it is often used for skin health, such as fine lines, superficial wounds, and promoting collagen production. These wavelengths travel only a few millimeters to about a centimeter in the body. When I started using the red light panel, I noticed that my skin was tighter and my C-section scar was healing better.
Near infrared light, especially in the 800-850 nm range, penetrates deep. This makes it a better choice for muscles, tendons, joints, and even nerves. 810-830 nm is often considered the sweet spot because it interacts well with CcO while still reaching deep tissue.
During my Hashimoto’s recovery, I tried both. I used red light for skin support at the surface level and near infrared light for deeper tissue, including my thyroid area. I ride a session bike and pay close attention to how I feel, because these feelings make the body hot. Means a little can help, but more is not always good.
This experience taught me something important: red light works best when used in context and context.
What the Research Says (And Where It’s Still Growing)
There are some great studies supporting red light therapy for pain relief and musculoskeletal recovery, especially in athletes. Some studies show improvements in inflammation markers and pain scores (in the long term and at appropriate doses).
There is also research emerging in oral health and mucosal healing, which I am very excited about. Seeing the dental clinic follow the red light standards emphasizes that this is not just a quality process. It is well taken in a clinical setting.
At the same time, it is not a cure-all. The results depend entirely on the wavelength, dose, distance, time, and consistency. In my experience, disappointment often comes from using the wrong parameters or expecting to replace the default values. Red light is a supplement to health, not a substitute for the basics.
Here comes the sun
As I’ve written in more podcasts about circadian rhythms, I strongly believe that our overall lighting environment may be more important than any treatment.
Sunrises and sunsets are uniquely rich in red and near-infrared light. During these times, sunlight passes through many atmospheres. This filters out most of the ultraviolet spectrum and converts the light’s composition to the red and near-infrared wavelengths. This means that we can access these valuable wavelengths every day, for free.
Morning routines now almost always involve going outside within an hour of sunrise. It has become one of my most impossible things. I do this without glasses, contacts, or sunglasses and not through a window, since glass filters out part of the light spectrum. I don’t look directly at the sun, but I let the ambient light reach my eyes.
I combine this with hydration, gentle movement, or standing barefoot on the grass. Over time, I’ve found that by getting the morning light first, I sleep better, my energy levels are better, and my stress levels are better.
Sunset has become a meaningful daily event. Spending 10 to 20 minutes outside before dawn helps tell our bodies to wind down for the evening. After that, I dim the room lights (they are on a timer) and avoid overhead lights as much as possible. This shift to prioritizing natural light during the day has had a far greater impact than any device alone.
While Tools can still help
That said, I haven’t fired my red light device yet. I have definitely added it to my collection! I consider these red light devices as a supplement to what I already do. If you are looking for a red light device, I recommend paying attention to:
- Long length
- Irradiance (power and height)
- Total dose intensity
- Eyes from the body
- Duration of birth
The most effective time is short, usually five to fifteen minutes. For skin support, studies typically use 630-660 nm several times per week. For joint and muscle recovery, 800-850 nm is common, and is used several times a week for a few weeks before going down.
My favorite red light therapy tool
During my treatment, I used the devices frequently and ran them in sequence. Now I use them as needed, for muscle pain, targeted recovery, or occasional skin support. However, they never represent time outside. I have also started using a red toothbrush for better oral health.
Here are the ones I have personally tried and recommend:
Safety, Speech, and Listening to Your Body
Researchers have looked at red and near-infrared light for eye health, but I’m cautious about exposing too much energy directly to the eyes. I don’t look directly into the red light hole, but I open my eyes and face to the side. I pay attention to heat and high near-infrared wavelengths.
As always, anyone who is pregnant, receiving cancer care, taking medication, or managing a serious medical condition should work with a caregiver who understands their concerns.
One of the biggest lessons from my own journey is that bio-individuality is important. What helped me during my Hashimoto’s recovery may change for someone else.
Final thoughts: Start with the sun
After more than ten years of writing about red light therapy, research tools, and using it myself, my approach is much simpler than before. Try starting at sunrise and then add sunset. Exposure to natural light can be a daily routine before putting on anything else.
Red light therapy is not a trick, nor is it magic. The trends are real, and the research is promising. But it works best with solar radiation and basic changes (like drinking enough water.)
For me, the red light is one supporting element of my Hashimoto’s recovery. I still continue to use the red light device as a supplement, but I get it from sunrise and sunset. The more I pursue fitness the more I realize it’s not about fancy tools, but aligning our bodies with natural sound systems.
Have you ever had red light therapy before? I’d love to hear about it in the comments!
