I am a big fan of red light therapy and use it almost daily to improve my skin. I also use it occasionally on injuries. But it turns out there are more benefits of red light therapy, especially for postmenopausal women.
As women enter peri- and postmenopause, changes in hormones, metabolism, bone density, and skin health can impact overall well-being. Red light therapy is a non-invasive, science-backed tool that can help address many of these age-related challenges.
Here are 10 benefits of red light therapy:
- Reduces Fine Lines and Wrinkles
- Reduces Inflammation and Pain
- Improves Sleep and Circadian Rhythm
- Supports Brain Health, Mood and Cognitive Function
- Promotes Hair Growth
- Supports Hormonal Balance, Metabolism and Fat Loss
- Strengthens Bones to Prevent Osteoporosis
- Boosts Cellular Energy (ATP Production)
- Speeds Up Healing and Recovery
- Boosts Immune Function
I’ll give you more details on the 10 benefits of red light therapy, and also offer my recommendations on how you can take advantage of red light therapy. But first let’s talk about how it works.
How Red Light Therapy Works
Red light therapy, also referred to as RLT, uses low-level wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular processes. The light typically falls within the 600–850 nanometer (nm) range, which allows it to reach different depths in the body.
The light is absorbed by mitochondria (the powerhouse of your cells), which boosts ATP (energy) production. This extra energy that red light therapy offers, helps cells function better, repairs damage, and reduces oxidative stress, which is linked to inflammation and aging.
Here’s more detail on the 10 benefits of red light therapy
1. Reduces Fine Lines and Wrinkles
Collagen and elastin production decline after 50, leading to sagging skin, wrinkles, and dryness. Red light therapy stimulates collagen and elastin production, which helps with reducing wrinkles and fine lines, as well as age spots. Acne and scars also benefit from red light therapy as inflammation is reduced to promote faster skin repair.
The science backing this up shows that red (600-700nm) and near-infrared (700-850nm) light can increase fibroblast activity, leading to more collagen synthesis.
2. Reduces Inflammation and Pain
As conditions like arthritis, osteoarthritis, and joint pain become more common with age, RLT reduces inflammation, improves circulation, and enhances tissue repair, leading to less pain and better mobility. Red Light is also great for stiff knees, back pain, hands, and other achy joints. Red Light also helps muscles recover faster and perform better by reducing post-exercise soreness which improves circulation and reduces inflammation.
3. Improves Sleep and Circadian Rhythm
Many postmenopausal women struggle with poor sleep due to hormonal changes, hot flashes, and stress. Sleep quality may be improved due to boosting melatonin production which aids in the sleep-wake cycle and the reduction of cortisol.
It is reported that using RLT before bedtime helps with deeper sleep. Studies show RLT can help those with insomnia or circadian rhythm imbalances.
4. Supports Brain Health, Mood and Cognitive Function
RLT supports brain health by reducing brain fog and improving focus, may also help with neurodegenerative conditions such as Alzheimers, Parkinsons or traumatic brain injuries. Neurotransmitters linked to mental well-being may be enhanced leading to increased mood and the reduction of anxiety and depression.
5. Promotes Hair Growth
Many women 50+ experience thinning hair, receding hairlines, or slower hair growth due to hormonal shifts and reduced circulation to the scalp. RLT stimulates hair follicles, increases blood flow, and encourages hair regrowth. Red Light can also increase collagen production leading to stronger, thicker and more resilient strands.
6. Supports Hormonal Balance, Metabolism and Fat Loss
Some research suggests that red light therapy can improve fat metabolism and aid in weight loss when combined with a healthy lifestyle. Red light therapy stimulates mitochondria increasing ATP (adenosine triphosphate). This in turn, increases energy levels for a higher metabolism and improved fat oxidation.
As estrogen levels decline, metabolism slows, leading to weight gain and fat redistribution (especially around the abdomen). Red light therapy boosts mitochondrial energy production (ATP), which helps cells function more efficiently, improving metabolic rate and fat oxidation. May improve insulin sensitivity, helping regulate blood sugar levels and also reduce belly fat.
7. Strengthens Bones to Prevent Osteoporosis
Postmenopausal women are at higher risk for osteoporosis due to declining estrogen. Red light stimulates osteoblasts (bone-building cells) and increases collagen production, supporting bone density and strength. Red light also helps with bone regeneration and healing of bone fractures, which may reduce the risk of falls and fractures.
8. Boosts Cellular Energy (ATP Production)
Red light therapy stimulates the mitochondria in your cells, helping them produce more ATP (adenosine triphosphate), which is the energy source for nearly all biological functions. This leads to better cellular repair and function.
9. Speeds Up Healing & Recovery
Red light therapy promotes faster wound healing, muscle recovery, and tissue repair, making it great for post-workout recovery or injury rehab.
10. Boosts Immune Function
By reducing inflammation and supporting cellular repair, red light therapy can help keep the immune system strong and resilient.
A study found that red light exposure lowered inflammation markers in individuals with degenerative bone diseases.
For women over 50, red light therapy is a powerful, natural tool to support aging gracefully—helping with skin, metabolism, bones, sleep, pain relief, and brain health. It’s safe, non-invasive, and easy to use at home. Red light therapy helps to improve skin, speeds up muscle recovery, reduces pain, increases bone growth and recovery, helps with sleep and boosts brain function.
How to benefit from red light therapy
Let’s talk about how to achieve maximum benefits and where you can go to get some red light therapy if you want to check it out before purchasing an in-home product.
If you’re not ready to purchase a red light therapy device, many aesthetics spas and dermatology offices offer red light therapy services. Keep in mind these services can be pricey, but it’s a good way to see what’s it’s all about before you buy.
In-home red light therapy devices
Options for in-home red light therapy devices include counter top, full body panels and handheld devices. If you decide to buy, I can recommend Hooga Pro 300 model. It’s powerful and easy to use. I also have a Hooga hand held device which is convenient for travel and targeting smaller areas.
Recommended specifications for in-home red light therapy devices
- Get a device with 660nm & 850nm for the best results
- Ensure high power output (50mW/cm² or more)
- Choose a low-EMF model for safety
- Go for quality over price—cheaper models may not be as effective
- Medical-grade LEDs last longer and deliver better results
- Look for trusted brands with clinical backing & good reviews
- Warranty & customer support are also key
Price ranges and sizes for in-home red light therapy devices:
- Handheld devices: $100-$300 (for targeted use)
- Mid-size panels: $300-$700 (for more coverage)
- Full-body panels: $800-$2,000+ (for full benefits)
Suggestions on how to use red light therapy:
- 3-5 times per week for 10-20 minutes per session
- Target areas based on your goals (face, joints, scalp, bones, etc.)
- Use wavelengths between 630-850nm for best results
- Combine with strength and weight training, good nutrition, earlier, lighter dinners and earlier sleep times for optimal wellness.
I hope these 10 benefits of red light therapy were helpful. Please pass it along to friends, family or anyone who choses healthier living!
Juliet Cullins is a Board Certified Health & Wellness Coach (NBC-HWC) and also a Registered Diagnostic Medical Sonographer (RDMS). As a health coach, she focuses on holistic health and healing practices melding the eastern and the western worlds together!