The effects of red light on your body and energy
A few years ago, red light therapy was mainly seen as something from the wellness world. A luxury gadget for biohackers or beauty clinics. Now, it's popping up everywhere: in gyms, recovery centers, and even at home. And that's not so strange, because light does much more for the body than just enable us to see. Light literally influences how our bodies function, including sleep, recovery, and skin health.
That might sound esoteric, but biologically, it's actually very logical. Humans lived for millions of years in direct contact with natural light. Sunlight determined our rhythms, our hormones, and our energy balance. However, nowadays we largely live indoors, under artificial light. Red light therapy attempts to reapply some of those natural light stimuli in a targeted way that the body appears to respond to biologically.
What is red light therapy?
Red light therapy, also known as photobiomodulation, uses specific wavelengths of red and near-infrared light.
Often this involves:
- red light (approximately 620–700 nm)
- near-infrared light (approximately 700–1100 nm)
These light waves can penetrate relatively deeply into the body. Especially near-infrared light reaches not only the skin but also deeper tissues such as muscles and joints.
The remarkable thing is that this light does not work through heat, but through cellular stimulation. The body uses light not only through the eyes but also at the cellular level.
How does red light work in the body?
The main theory behind red light revolves around the mitochondria. These are the energy factories of the cell. Mitochondria produce ATP: the universal energy currency of the body. Almost everything your body does requires energy, from muscle contraction to recovery and hormone production.
Under the influence of red and near-infrared light, certain processes in the mitochondria appear to be affected, possibly through mitochondrial and redox mechanisms. Therefore, research is being conducted to see if red light therapy can influence energy production, recovery, and oxidative stress in the body (1).
In other words: red light does not seem to target one specific system, but rather supports fundamental processes that underlie many bodily functions. This is precisely why it is being investigated across so many different domains.
Red light and skin health
One of the best-known applications of red light is skin improvement. This is because red light seems to affect fibroblasts. These are cells involved in the production of collagen and elastin. Both are important for skin firmness, elasticity, and recovery.
Several studies suggest that red light therapy may contribute to skin repair, collagen formation, and improvement of skin texture. It is also being investigated for possible effects on redness and inflammatory reactions in the skin (2,3).
Nuance is important here. Red light does not work like Botox. It does not paralyze muscles and does not "erase" wrinkles. Rather, it supports the conditions under which the skin can better maintain and repair itself. And that actually aligns well with how health usually works: supporting biological processes instead of suppressing signals.
Energy and recovery
Many people notice feeling more energetic with consistent use of red light. This can have several explanations.
Firstly, possibly through mitochondrial support and ATP production. Additionally, red light appears to influence blood circulation and recovery processes in muscles and connective tissue. That's why it is increasingly used in sports and performance.
Some research shows that red light may contribute to:
- faster muscle recovery
- reduced muscle fatigue
- support for physical performance
- improved recovery after training
The body does not get "more energy" out of nowhere. It is more likely that cells handle energy production and recovery more efficiently.
Red light and sleep
What is often forgotten is that light has an enormous influence on our biorhythm.
Bright blue light in the evening can disrupt melatonin production and, as it were, tell the body that it is still daytime. We see this everywhere now: screens, LED lighting, and constant exposure to artificial light. Red light works differently.
Red light contains hardly any blue spectrum and seems to disturb the natural sleep rhythm less. Some people therefore consciously use red light in the evening as a calmer alternative to bright white light. In addition, there are indications that red light can indirectly contribute to relaxation and recovery, possibly through the nervous system and stress regulation (5). This does not mean that a red light lamp suddenly solves sleep problems. But it does show how strongly light is connected to our biological clock.
What is often underestimated
Many people primarily seek energy through stimulation, such as caffeine, sugar, and dopamine rushes. However, how energetic we feel is ultimately strongly linked to processes at the cellular level. And precisely for this reason, recovery is becoming increasingly important. Not just doing more, but better supporting the body in how it produces and uses energy.
Red light fits within this broader movement of recovery-oriented living:
- optimizing sleep
- morning light
- stress regulation
- exercise
- nutrition
- biorhythm
- mitochondrial health
What should you pay attention to?
Not every red light lamp is automatically effective. The quality of the device, the wavelengths used, and the intensity all play a role.
Important points are:
- correct wavelengths (red + near-infrared)
- sufficient light intensity
- consistent application
- realistic expectations
More is not always better. The body often responds precisely to the correct dose of stimulus. In addition, it remains important not to view red light as a substitute for the basics (nutrition, sleep, exercise, recovery). Because technology can support, but not compensate for a lifestyle that fundamentally goes against biology.
The core
Red light therapy shows something interesting: how strongly the body reacts to natural stimuli such as light. Not because red light is magic, but because the body is biologically built to react to light.
The modern living environment is moving us further and further away from natural rhythms. More indoors, less sunlight, and more screens. Perhaps this also explains why more and more people are becoming interested again in simple biological principles such as light, sleep, exercise, and recovery. Because health rarely arises from one big hack. Often it starts with supporting systems that the body has been built upon for millions of years.
Book recommendations
- The Ultimate Guide To Red Light Therapy — Ari Whitten
- The Circadian Code — Satchin Panda
References
- Hamblin MR. Mechanisms and Mitochondrial Redox Signaling in Photobiomodulation. Photochemistry and Photobiology. 2018;94(2):199-212. DOI: 10.1111/php.12864.
- Barolet D, Cruet-Hennequart S, et al. Unlocking the Power of Light on the Skin: A Comprehensive Review on Photobiomodulation. International Journal of Molecular Sciences. 2024;25(8):4483. DOI: 10.3390/ijms25084483
- Avci P, Gupta A, et al. Low-Level Laser (Light) Therapy (LLLT) in Skin: Stimulating, Healing, Restoring. Seminars in Cutaneous Medicine and Surgery. 2013;32(1):41-52. DOI: 10.12788/j.sder.2013.0018.
- Evidence-based consensus on the clinical application of photobiomodulation. Journal of the American Academy of Dermatology. 2025;93(2):429-443. DOI: 10.1016/j.jaad.2025.04.031.
- Figueiro MG, et al. Effects of exposure to intermittent versus continuous red light on human circadian rhythms, melatonin suppression, and pupillary constriction. PLoS ONE. 2014;9(5):e96532. DOI: 10.1371/journal.pone.0096532.
