The Red Light Special You’ve Been Waiting For: How Red Light Therapy Can Transform Women’s Health

Red light therapy has officially made its way from niche biohacker forums to bathroom shelves everywhere. What used to feel futuristic and fringe is now a staple in dermatologist offices, med spas, influencer routines, and Get Ready With Me (GRWM) videos.

But once you get past the aesthetic red glow, the real question remains: is it actually doing anything for your skin or your health, specifically hormone health — or is it just another trend?

Cheyenne Stephens, Health Intern at 360Girls&Women

Learn more about Cheyenne here. You can also find Cheyenne at dose.ofchey on Instagram

The truth is, red light therapy isn’t new, and it isn’t hype-driven.

It’s grounded in decades of clinical research exploring how specific wavelengths of light interact with skin cells. We’re talking about measurable effects on mitochondria (your cells’ energy centers), collagen production, circulation, and inflammation levels.

This isn’t about “manifesting” better skin. It’s about cellular signaling, energy optimization, and supporting the skin’s natural repair processes.

And yes — the science supports it.

So let’s break it down simply:

• why does red light work as a great non-invasive therapy?

• how often you actually need to use it to see health and aesthetic results?

• who’s most likely to notice that healthy, "lit-from-within" glow ?

Continue reading to find out more...

Red Light Therapy 101

So what’s the mechanism behind red light therapy? Photobiomodulation - the use of wavelength specific laser therapy to induce cellular functions & biological processes. By using specific wavelengths of light, individuals & dermatologists can customize treatments to influence particular cellular pathways — helping regulate inflammation, stimulate collagen production, and support faster tissue repair, among other targeted effects. It means that red light is both corrective and preventative. 

LED light, delivered in different colors and wavelengths, travels beneath the skin’s surface where it’s absorbed by key cellular structures like the mitochondria. This absorption stimulates ATP production (your cells’ energy source), enhances circulation, and activates repair pathways. From there, the visible improvements begin to show, including:

Red Light Therapy in research has found the following associations:

1. Decreased Acne

Acne is generally caused by an unbalanced skin microbiome, in which harmful bacteria overpopulate & create acne lesions.  Certain flora (P acnes. C acnes.) that cause acne on the face can be absorbed by red light, therefore destructing the bacteria and reducing breakouts (1).

2. Reduced Inflammation 

Red light helps calm inflammation and improve blood flow in the skin. In real life, that can mean less redness, less puffiness, and faster healing after irritation or treatments like peels or microneedling. It even reduces itching, a factor especially important with those with skin disorders , such as Eczema or Psoriasis (2).

3. Hair Growth

The increased circulation enables more blood and nutrients to reach the hair follicles. Used over multiple months consistently, red light has been shown to regrow thinning hair, and especially help those with alopecia (1). 

4. Improved Collagen & Elastin

Collagen is the structural protein that gives skin its firmness and density. Think of it as the scaffolding that keeps everything lifted and supported. As we age (and with UV exposure, stress, and inflammation), collagen production naturally declines — leading to fine lines and loss of volume.

Elastin, on the other hand, is what gives skin its stretch and snap-back quality. It allows your skin to move, then return to its original shape. When elastin weakens, skin can start to look lax or less resilient.

So where does red light come in?

Red and near-infrared wavelengths penetrate into the dermis (skin layers), where fibroblast cells live. Fibroblasts are responsible for producing collagen and elastin. When red light stimulates the mitochondria inside these cells, ATP production increases — giving fibroblasts more energy to synthesize collagen types 1 & 3 and support elastin structure. Along with this comes accelerated wound healing (3).

The result? Over time, consistent use can help improve skin firmness, elasticity, and overall texture — not by forcing change, but by supporting your skin’s natural regenerative processes.

Why does red light work as a great non-invasive therapy?

Stimulating the mitochondria inside the cell to increase ATP (energy) production, prevents not only cellular aging but also reduces disease risk and stimulates healing without expensive surgery or other procedures. Sitting in the sun is a cheaper way of doing this but you would need to coordinate the time of day with the right UV light - we can talk about that later.

So, how often you actually need to use it to see health and aesthetic results?

Most experts recommend 10-15 minutes daily of red light therapy. Check with your provider for specific recommendations.

Who’s most likely to notice that healthy, "lit-from-within" glow ?

You! You will feel the changes first, the increased energy, the clearer skin, the better sleep, less frequent colds, more manageable menstrual cycles, etc. People that know you will see the changes too, but it always starts with you.

Taking It One Step Further: Infrared Light Therapy

If you want to go beyond red light, infrared light therapy is the next level.

Infrared light penetrates even deeper (900 nm +) into the body than visible red light. It’s commonly used in infrared saunas, where the gentle heat helps increase circulation, support immune function, and promote full-body relaxation.

Because it reaches muscles and joints more deeply, infrared therapy is often used to help manage chronic pain, muscle tension, and joint stiffness. Many people also use it for recovery after workouts or to ease inflammation-related discomfort (1).

Research suggests infrared heat may support detoxification through sweating and may slightly increase metabolic rate, which can contribute to fat loss when paired with overall healthy lifestyle habits (4).

So while red light therapy isn’t magic, it is methodical. Red light therapy isn’t a one-and-done facial. When you use it consistently — at the right dose — it works quietly in the background, supporting your skin at the cellular level.

Think of it less like a spa treatment and more like strength training for your skin. The results build over time.

Stay consistent. Manage your expectations. The inner and outer glow is gradual — but it’s real.

So what about hormone health?

Red light therapy can exponentially improve not just your overall health but your hormone health as well. Below are a few ways, according to evidence-based research that red light therapy can positively affect girls and women’s health:

1. Supports PCOS Management: Elevated insulin levels can signal the ovaries to produce more androgens (male-associated hormones), which may contribute to conditions like polycystic ovary syndrome (PCOS). Red light therapy may also support blood sugar regulation by stimulating pancreatic beta cells — the specialized cells responsible for producing insulin. By supporting these cells, red light exposure may help promote healthier glucose balance in a more natural, supportive way.

   
   

2. PMS Ease:  Red light therapy may help to reduce inflammation in the reproductive organs of cramping and bloating that are severe due to heightened levels of estrogen during luteal phase. 

   
   

3. Improve fertility: Red light therapy may increase fertility through ovarian support & enhances egg quality. 

In summary, red light therapy is exactly what it says, a form of therapy that can transforms someone's wellbeing, especially if you are struggling with a chronic illness. Always speak with your health care provider before changing your health regimen.

Blog Medically Reviewed by: Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, LDN, WFS-NASM CPT

Book your Discovery Call to learn more about red light therapy and other holistic services that can help transform your hormone and metabolic health.

Sue-Ellen Anderson Haynes, MS, RDN, CDCES, LDN, NASM-CPT, founder of 360Girls&Women® Award Winning and Nationally recognized nutrition and food expert and leading global expert in Gestational Diabetes. "What makes us different?"

360 represents completion. At 360 G+W we provide personalized insight to help girls and women dramatically improve their wellbeing.​Our mission is to provide evidence-based information and services to help maximize a woman's complete health through the complete life-cycle - preventing, managing, and reversing certain reproductive and chronic illnesses- using nutrition as the foundation along with other innovative holistic practices. Read more. 

References

1. Hernández-Bule, M. L., Naharro-Rodríguez, J., Bacci, S., & Fernández-Guarino, M. (2024). Unlocking the Power of Light on the Skin: A Comprehensive Review on Photobiomodulation. International journal of molecular sciences, 25(8), 4483. https://doi.org/10.3390/ijms25084483

2. InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. Eczema: Learn More – Light therapy, tablets and injections. [Updated 2021 Feb 11]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK424892

3. Yadav, A., & Gupta, A. (2017). Noninvasive red and near-infrared wavelength-induced photobiomodulation: promoting impaired cutaneous wound healing. Photodermatology, photoimmunology & photomedicine, 33(1), 4–13. https://doi.org/10.1111/phpp.12282

4. Nowacka, A., Śniegocki, M., Smuczyński, W., & Ziółkowska, E. (2025). Therapeutic Potential of Infrared and Related Light Therapies in Metabolic Diseases. International journal of molecular sciences, 26(11), 5134. https://doi.org/10.3390/ijms26115134

5. Austin, E., Koo, E., Merleev, A. et al. Transcriptome analysis of human dermal fibroblasts following red light phototherapy. Sci Rep 11, 7315 (2021). https://doi.org/10.1038/s41598-021-86623-2

6. Phypers, R., Berisha-Muharremi, V., & Hanna, R. (2024). The Efficacy of Multiwavelength Red and Near-Infrared Transdermal Photobiomodulation Light Therapy in Enhancing Female Fertility Outcomes and Improving Reproductive Health: A Prospective Case Series with 9-Month Follow-Up. Journal of clinical medicine, 13(23), 7101. https://www.mdpi.com/2077-0383/13/23/7101