Red Light Therapy
- Oct 11, 2025
- 8 min read
Updated: Jul 3
I’m not a medical professional, and this post isn’t intended as medical advice. Always consult your provider before starting a new therapy.
Red light therapy (RLT) is a gentle, non-invasive treatment that uses specific wavelengths of red and near-infrared light to support the body’s natural healing processes. When this light is absorbed by the mitochondria it boosts cellular energy, which can help reduce inflammation, promote collagen production, speed up healing, improve circulation, and support hormonal balance and mood, and more. Red light therapy is generally considered very safe when used properly, even for kids or during pregnancy (though you should always consult your provider before starting).
What to Look for in a Quality Red Light Device
Wavelength
The wavelength is the exact type of light being used, measured in nanometers (nm). Different wavelengths penetrate the body at different depths and trigger different benefits. Medical grade RLT devices use minimum wavelengths between 630-700nm. Ideally look for devices that emit both red light (630nm) and infrared light (810nm), to achieve deeper penetration.
Irradiance
Irradiance is the intensity of the light that reaches your skin, measured in milliwatts per square centimeter (mW/cm²). It determines how much energy your body absorbs during a session.
The higher the irradiance, the more light energy delivered per second. Typical therapeutic ranges fall between 20–100 mW/cm² for skin treatments and 80–200 mW/cm² for deeper muscle or joint recovery. The total dose depends on both irradiance, distance, and time - so finding the right balance is key: too little may be ineffective, while too much can overstimulate cells.
As mentioned above, for skin, a moderate irradiance is often more effective than blasting your face with excessive light. For this, you may choose to hold the device further away from the treated area.
A higher irradiance can be achieved by holding the light closer to the skin, which allows the light to better reach deeper tissue, and can reduce treatment time by delivering light more efficiently.
Exception: Face masks. Lower irradiance is often preferred in face masks, especially for those with sensitive skin, as it may help minimize the risk of overstimulation or irritation while still allowing for consistent, longer treatment sessions.
EMF Emissions
Electric magnetic fields are invisible energy waves produced by electronic devices, including some red light therapies. These emissions come from the electrical components and wiring.
While the levels are typically very low and considered safe, prolonged or close exposure to strong EMFs may be concerning for people who are sensitive or who use these devices frequently. For this reason, it’s best to choose red light therapy devices that are low-EMF, meaning they minimize unnecessary electromagnetic exposure while still delivering effective light energy. Keeping EMF levels as low as possible ensures you receive the therapeutic benefits of red and near-infrared light without adding potential stressors to your body’s natural electrical balance.
When looking at RLT devices, check if EMF emissions are tested, and how far from the device they measure (the closer to the device the better). A device with a lower EMF number, but measures from further away may not actually be as good as one with a slightly higher number that measures closer. For example, this device measures 0mG from 6 inches away, this one measures 0mG from 3 inches, and this one 2mG at 0cm (probably the closest you'll find).
0mG might seem better than 2mG, but the first two are measured from 6-inches and 3-inches, where as the last is measured at 0-cm. My question would be, what's the EMF levels on the first two as you get closer to the device? I know, for me, I use my devices much closer than 6 inches from my body most of the time.
Questions to Ask when Looking for RLT Devices
Wavelength? Medical-grade devices will have a minimum 630nm
Ideally, look for devices that give off both red (630nm) and infrared light (810nm)
Irradiance?
20–100 mW/cm² for skin treatments and 80–200 mW/cm² for deeper muscle or joint recovery
Many companies will report higher levels than actually offered, so ask how they test.
EMF? Does the company test, and if so, how far away from the device do they measure?
FDA approved and/or CE certified?: shows that the product meets established safety, quality, and performance standards
Quick Reference:
Red light: 630–660 nm → great for skin, surface-level benefits
Near infrared: 810–850 nm → penetrates deeper, supports muscles, joints, brain
Ideal irradiance: 20–100 mW/cm² for skin, up to 200 mW/cm² for deeper tissue
Exception: Face masks. Lower irradiance is often preferred in face masks, especially for those with sensitive skin, as it may help minimize the risk of overstimulation or irritation while still allowing for consistent, longer treatment sessions.
Low EMF: look for <3 mG at 0 cm, if possible
RLT Devices I Own
Lumebox
Wavelength: BOTH red (660nm) AND near infrared (850nm)
Irradiance (independently lab tested by SGS)
Red delivered at 1cm: 125 mW/cm²
Near infrared delivered at 2cm: 140.4 mW/cm²
EMF: 2.5mG measured at 0cm
For perspective, hairdryers emit 60-20,000mG from 3cm away
Both FDA approved and CE certified
This link should give $260 off, or code THENATURALMINDEDMAMA
LUMEBOX Reviews from Real Life Moms
I asked over on my Insta to give me honest LUMEBOX thoughts (or just RLT devices in general). The good, the bad, and the ugly. While we love ours and I think it's worth the price, I completely acklowledge it's easy for me to say that since I didn't pay for mine. I really wanted to get truthful responses from those who used their hard earned money - if they think it's worth it or not. If you have something you'd like me to add DM me!
How to Use the LUMEBOX
Usuie
Wavelength: BOTH red (660nm) AND near infrared (850nm)
Irradiance: 181 mW/cm² delivered at 2in
EMF: no data I could find
FDA approved
Fringe Red Light Mask
Wavelength: BOTH red (660nm) AND near infrared (850nm), AND blue light
Irradiance: 20-40 mw/cm2 maximum intensity at 0”
EMF: 0.0mG at 0”
FDA approved
This link should give 10% off or code NATURALMINDED10
RLT Uses & Research
(research is a work in progress, will continue to add)
Skin & Cosmetic
Reduces wrinkles and fine lines (research 1, research 2)
Improves skin elasticity
Stimulates collagen and elastin production (research)
Reduces sagging skin
Helps with acne (research)
Minimizes scars (surgical, acne, or injury scars) (research)
Reduces stretch marks
Evens skin tone and reduces hyperpigmentation
Helps with rosacea
Reduces redness and irritation
Improves skin texture and smoothness
Hair & Scalp
Pain & Inflammation
Reduces joint pain (osteoarthritis, rheumatoid arthritis) (research, research, research, research)
Reduces muscle pain and soreness (research)
Speeds recovery from muscle injuries
Reduces inflammation in tendons and ligaments
Helps with back pain, neck pain, and shoulder pain
Helps manage chronic pain conditions (fibromyalgia, tendonitis)
Eases post-workout soreness and fatigue
Healing & Recovery
Speeds wound healing
Reduces bruising
Improves recovery after surgery or injury
Accelerates bone healing (some research on fractures)
Supports tissue repair
Improves circulation to injured areas
Nerve & Brain
Supports nerve repair and regeneration
May help with neuropathy (nerve pain or damage)
Improves cognitive function in some studies
Supports mood and may reduce depression or anxiety
Helps with brain fog and fatigue
Muscle & Performance
Boosts muscle recovery after exercise
Improves athletic performance
Reduces delayed onset muscle soreness (DOMS)
Increases endurance and stamina
Hormonal & Metabolic
Immune & General Health
Reduces inflammation in general
May help support immune system function
Improves circulation and blood flow
Supports overall cellular health and mitochondrial function
Other Potential Uses
AND MORE!
FAQ
The following answers are based on the LUMEBOX, since that is the device I am most familiar with.
Can you use too much red light in one day?
With larger red light panels, it’s possible to overdo it since they expose a much bigger area of the body at once. Smaller devices like the LUMEBOX make this less likely, but the ideal amount of light depends on the area you’re treating.
👉For skin: Less is often more. A single 6-minute session per day is typically plenty.
👉For muscles and joints: These deeper tissues generally require a higher dose of light. One 12-minute session is often enough, though some people may benefit from two sessions per day.
Everyone responds differently to red light therapy, so it’s best to start with shorter sessions and gradually adjust based on how your body responds. The goal is finding the dose that works best for you.
How long should I use the light at a time?
For facial use, many people use the LUMEBOX for about 6 minutes, positioned roughly 6 inches from the skin. If you're sensitive to heat (such as with melasma), using red light mode may be preferred.
If you're new to red light therapy, start with 2–3 minute sessions on the face and pay attention to how your skin responds. You can gradually increase the duration over time as tolerated.
For deeper tissues like muscles and joints, the light is typically held close to the treatment area and used for around 12 minutes in near-infrared (NIR) mode. Because muscles and joints are located deeper beneath the skin, they generally require a higher light dose to reach the target tissue effectively.
Can you use red light after putting on retinol?
It really depends on your skin and how sensitive it is. The general recommendation is not to use retinol and red light therapy at the exact same time. A common approach is to separate them. For example, use red light therapy in the morning and retinol at night.
That said, some people are able to use both without any issues. Skin responses vary from person to person, so it's important to pay attention to how your skin reacts and consult your dermatologist if you're unsure.
Is red light safe for children?
Red light therapy has not been widely studied in children, so it's always a good idea to discuss its use with your pediatrician or healthcare provider first.
Current research has not identified any significant safety concerns, and red light therapy is generally considered low risk. However, because LUMEBOX delivers a relatively high light output, children may require a greater distance from the device to reduce the overall light dose. That said, we personally use it on both of our kids (current ages 2 and 4). And I use it just as I would use it for myself (except on their faces). Consult your healthcare provider for guidance on appropriate use.
Can red light interfere with medications?
Research has generally found light therapy to be safe, but it's important to speak with your healthcare provider about any medications you're taking before using the device - as some medications can increase light sensitivity.
Should anyone NOT use red light?
Avoid using the device if you have a condition that causes increased sensitivity to light (such as lupus) or if you are taking medications, supplements, or using skincare products that may make you more sensitive to light exposure.
The device should not be used while taking topical, oral, or injectable steroid medications.
Do not use the device during the recovery period following LASIK eye surgery.
Additional posts:
*This is not an official LUMEBOX resource.
*This post may contain affiliate links, which help support my blog at no cost to you.
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