Red Light Therapy
A brief overview of a complex topic
Red light therapy, also known as photobiomodulation (PBM), uses red or near-infrared light to stimulate cellular activity in the body. Benefits: reducing muscle fatigue, accelerating muscle recovery, enhancing blood circulation, and reducing inflammation.
The premise is to stimulate mitochondria. Mitochondria are involved in energy production (powerhouse of the cell - everyone remembers this), metabolism, management of oxidative stress etc..
Red light therapy is not the only way to improving your mitochondrial health, but it is a sound method, backed by a large amount of research.
This is not medical advice. Consult with a healthcare professional before starting any new treatment or therapy.
Common Types
Panels
Small vs whole body
Localized treatment - You must understand the power and irradiance to determine the benefits you are looking for based on your intent of the therapy.
Small panels may be best to deliver red light to specific areas only
Laser Therapy: Uses laser diodes to deliver targeted light to specific areas. It is often used in professional settings and may require the assistance of a trained practitioner.
Whole-Body Light Therapy Beds: These devices cover a larger surface area and allow for full-body exposure to red or near-infrared light. Non-localized broad treatment to capitalize benefits such as mitochondrial health.
Power, Irradiance and Wavelengths
Wavelengths of Light - Light exists on a spectrum, red light therapy refers to red and near infrared light (NIR).
In this case, wavelengths of value are in the mid 600’s and the mid 800’s. The higher the wavelength number, the deeper the light can penetrate into the body, impacting muscle, connective tissue such as tendons ect..
What is power? The strength of the light, usually measure in Watts (W) or milliWatts (mW).
What is irradiance? A measurement of power (light strength) at a specified distance away from the light source. How strong is the light when you are 2, 3, 4, 5, 6 or 10 inches away from the panel.
- When it comes to power, more is not always better.
- Each wavelength of light must have power measured independently from other wavelengths. This matters for products that have multiple wavelengths at one time, which is not entirely necessary. Multi wavelengths can produce a misleading power numbers.
Impact on mitochondrial function
If you don’t like big words or reading, I’ll summarize the text below.
Red light improves energy production by the mitochondria, mitochondrial density and the reduction of oxidative stress. Here’s why this matters.
Increased ATP Production: Red light therapy stimulates the mitochondria to produce adenosine triphosphate (ATP), which is the primary source of cellular energy. By enhancing ATP production, red light therapy can improve cellular metabolism and energy levels.
Enhanced Electron Transport Chain: The electron transport chain is a series of protein complexes within the mitochondria that play a key role in ATP synthesis. Red light therapy has been found to improve the efficiency of the electron transport chain, leading to increased ATP production and improved mitochondrial function.
Increased Oxygen Consumption: Red light therapy has been shown to enhance oxygen utilization by the mitochondria. This can improve the efficiency of oxidative phosphorylation, a process by which ATP is generated in the mitochondria.
Reduction of Reactive Oxygen Species (ROS): While mitochondria are responsible for energy production, they also generate reactive oxygen species (ROS) as byproducts. Excessive ROS can lead to oxidative stress and damage to cellular components, including the mitochondria. Red light therapy has been shown to reduce ROS production and enhance antioxidant defenses, protecting the mitochondria from oxidative damage.
Improved Mitochondrial Biogenesis: Red light therapy can promote the growth and development of new mitochondria, a process known as mitochondrial biogenesis. This can increase the overall mitochondrial density and improve cellular energy production.
Improve mitochondrial function for performance?
Yes.
Summary:
By increasing energy production, supporting metabolism, promoting recovery, reducing inflammation, and enhancing cellular defense mechanisms, you may experience improvements in endurance, recovery, body composition, cognitive function, and overall well-being. Skip to the summary.
Increased Energy Production: Mitochondria are often referred to as the "powerhouses" of cells because they produce the majority of cellular energy in the form of ATP. By improving mitochondrial function, more ATP can be generated, resulting in increased energy levels. This can lead to improved endurance, reduced fatigue, and enhanced physical performance.
Enhanced Metabolism: Mitochondria play a crucial role in metabolic processes, including the breakdown of carbohydrates, fats, and proteins for energy. By improving mitochondrial function, the efficiency of these metabolic pathways can be enhanced. This can contribute to better nutrient utilization, improved metabolism, and better weight management.
Improved Recovery and Reduced Inflammation: Optimal mitochondrial function is vital for efficient tissue repair and recovery. Red light therapy has been shown to reduce inflammation and promote cellular repair processes, which can aid in the recovery of damaged muscles, tendons, and other tissues. This can accelerate post-exercise recovery, reduce muscle soreness, and minimize the risk of injuries.
Enhanced Cellular Defense: Mitochondria are involved in regulating cellular defense mechanisms, including antioxidant defenses and the removal of damaged cellular components. Improving mitochondrial function can enhance these defense systems, reducing oxidative stress and cellular damage. This can contribute to better overall cellular health, improved immune function, and reduced risk of chronic diseases.
Improved Brain Function: Mitochondria are abundant in brain cells and play a critical role in neuronal function. Enhancing mitochondrial function can improve brain energy metabolism, support neurotransmitter production, and protect against neurodegenerative conditions. This can lead to improved cognitive function, memory, and mental well-being.
Summary
Numerous studies have investigated the effects of LED red light therapy on various conditions and areas of health, including:
Skin Health
Pain Relief and Inflammation
Sports Performance and Recovery: It has shown promise in reducing muscle fatigue, improving endurance, enhancing recovery after exercise, and reducing post-exercise muscle soreness.
Neurological Conditions
There is a substantial research foundation, but it is important to understand that the technology is continuously evolving.
You may or may not feel better instantly, but to see results you must be consistent with usage.
As always, if you have questions, leave a comment below or send me a DM on Twitter.
DISCLAIMER
This is not Medical advice. Consult a medical professional before starting any workout program, supplement protocol or therapy. You shouldn’t take advice from a 6th century Greek - the information may be outdated.