By Dr. Jackie Piasta, DNP, WHNP-BC, MSCP — Monarch Health

From high-end wellness spas to at-home devices on social media, red light therapy (RLT) has become one of the most talked-about trends in health and beauty. Promises range from anti-aging and hair growth to joint pain relief and improved sleep. But what does the science actually say, and is it worth your time (and money) in midlife?

What is red light therapy?

Red light therapy (also called low-level light therapy [LLLT] or photobiomodulation) uses low-wavelength red and near-infrared light (typically 600–1000 nm) delivered through LEDs or lasers. Unlike UV light, it doesn’t damage skin or cause burns. Instead, the light penetrates into tissues and is absorbed by mitochondria, the “powerhouses” of cells, where it may boost energy production and reduce oxidative stress.

Potential benefits (with the strongest evidence so far)

1) Skin health and anti-aging

Some studies show RLT can increase collagen production, improve skin elasticity, and reduce fine lines and wrinkles.
Small clinical trials have found modest improvements in sun damage and overall skin appearance after consistent use (several sessions per week for 8–12 weeks).

Takeaway: There’s credible evidence for skin quality, though the effects are subtle, not “miracle” level.

2) Joint and muscle recovery

RLT may reduce inflammation and pain in conditions like osteoarthritis and tendinopathy.
Athletes use it to improve muscle recovery and decrease soreness, with some supportive studies.

Takeaway: Promising for joint discomfort, chronic pain, or muscle recovery, but effects vary so it’s best used in conjunction with other modalities such as physical therapy or strength training.

3) Hair growth

Red light at specific wavelengths has been shown to stimulate hair follicles and improve density in androgenic alopecia (pattern hair loss).
Results tend to be modest and require ongoing use.

4) Mood and sleep

Early research suggests RLT may help regulate circadian rhythm, supporting better sleep quality and possibly helping mood symptoms.
Evidence here is less robust than for skin/joint benefits but worth watching.

Where the evidence is weak or mixed

Weight loss: Despite marketing claims, there’s no convincing evidence that RLT alone burns fat or leads to meaningful weight loss.
General wellness “detox”: No scientific basis for these claims.
Cancer treatment or systemic disease: Not supported by high-quality trials. I would avoid if marketed in this way.

Safety profile

Generally considered safe when used as directed.
Most reported side effects are mild (temporary redness, eye irritation if protective goggles aren’t used).
Avoid use on suspicious skin lesions or untreated cancers unless cleared by your healthcare provider.

Practical considerations

Consistency matters: Benefits usually require multiple sessions per week for weeks to months.
Access: Professional-grade devices at dermatology or physical therapy offices are stronger and more standardized than most at-home devices.
Cost: Treatments can range from $50–150 per session in clinics; at-home devices cost anywhere from $200–$1,000+. Quality varies.

Red Light Therapy: Hype or Helpful in Midlife?