The Science-Backed Benefits of Red Light Therapy (and the Device I Use Daily)

If you’ve been curious about red light therapy, you’re not alone. This simple, non-invasive practice has been studied for decades and is now widely used for improving skin health, reducing inflammation, supporting muscle recovery, balancing hormones, and even boosting energy at the cellular level.

I’ve personally incorporated red light therapy into my wellness routine, and the device I use is the GembaRed Proxy 3-Wave Handheld Red & NIR LED Light Panel. It’s low-EMF, third-party tested, and offers the wavelengths that research shows to be the most effective.

Let’s break down what the science actually says.

✨ How Red Light Therapy Works

Red light (typically 630–660 nm) and near-infrared (NIR) light (810–850 nm) penetrate the skin and interact with mitochondria—the energy powerhouses of your cells.This improves ATP production, which is essentially increasing your cells’ “battery life.” When your cells have more energy, everything from skin repair to muscle recovery gets better.

🔬 Evidence-Backed Benefits of Red Light Therapy

1. Healthier, More Youthful Skin

Multiple controlled studies show red light therapy can:

• Increase collagen production

• Improve skin elasticity

• Reduce wrinkles and fine lines

• Speed healing of acne and scars

Studied Benefit: A randomized trial published in Photomedicine and Laser Surgery found significant increases in collagen density and noticeable wrinkle reduction after red light therapy sessions.

2. Reduced Inflammation & Pain Relief

Inflammation is at the root of many chronic issues—joint pain, muscle soreness, and slow healing.NIR wavelengths penetrate deeper, reducing inflammation at the tissue level.

Studied Benefit: A review in the Journal of Inflammation Research reported that photobiomodulation significantly decreases inflammatory markers and supports faster recovery after exercise or injury.

This is one of the main reasons many athletes rely on it.

3. Faster Muscle Recovery & Improved Physical Performance

If you’re active, red light therapy can make a major difference in how quickly your body bounces back.

Studied Benefit: A meta-analysis published in Lasers in Medical Science found that red/NIR light before or after exercise improved muscle performance and reduced delayed onset muscle soreness (DOMS).

4. Improved Thyroid Health & Hormone Balance

This is an area a lot of women are interested in — and with good reason.

Studied Benefit: A clinical study in Lasers in Surgery and Medicine showed that red light therapy improved thyroid function in individuals with Hashimoto’s hypothyroidism, reducing thyroid antibodies and lowering TSH levels.

While not a replacement for treatment, it’s a promising supportive tool.

5. Better Mood, Energy, and Cognitive Support

Red and NIR light increase ATP production in neurons, which may support clearer thinking, better mood, and increased daily energy.

Studied Benefit: Research published in Behavioral and Brain Functions found improvements in mood and cognitive performance after NIR light therapy to the forehead.

The Device I Personally Use: GembaRed Proxy 3-Wave

After researching countless options, I chose the GembaRed Proxy 3-Wave Handheld Red & NIR LED Light Panel because:

• It uses the exact wavelengths backed by research (630 nm, 660 nm & 850 nm).

• It’s third-party tested for low EMF.

• It's designed with non-pulsed, continuous output — something many experts recommend.

• It’s compact, travel-friendly, and easy to use daily.

If you're looking for a safe and effective option, this is the one I trust.

How I Use Red Light Therapy

Here’s my simple routine:

• 2–10 minutes per area

• avg. 3 days per week

• Close to the skin (usually 2–6 inches away)

I use it on my face for skin health, on sore muscles after workouts, and on my neck/thyroid for energy and inflammation support.

If You Want Help Building a Low-Toxin, Wellness-Focused Routine

Red light therapy is just one of the tools I teach inside my coaching — simple, science-backed changes you can make to feel good again and get back to doing the things you love with the people you love.

If you want personalized guidance, you can learn more or book a wellness coaching session with me anytime.