In the last year or so, red light therapy has gone from exclusive wellness therapy to mainstream modality. Touted for everything from promoting skin rejuvenation and supporting sleep to easing everyday aches and pains, it’s become a go-to recovery tool for athletes, wellness seekers, and even dermatologists.
While you’ve probably heard plenty about its benefits at this point, here’s something you may not know: A growing body of research (and plenty of buzz in the biohacking world) suggests that red light therapy may work even better when paired with the right nutritional support. In fact, certain supplements may help optimize your body’s cellular response to red light, potentially amplifying the benefits you reap.
So, which nutrients could complement red light therapy? We asked experts to weigh in. Whether your goal is skin repair, better sleep, or reduced inflammation, understanding what supplements to incorporate into your routine could enhance your results from the inside out. Here’s what the pros recommend.
ABOUT OUR EXPERTS: David Johnson, M.D., is a dermatologist and co-founder of RedliteX. Samantha Peterson, M.S., R.D., is a registered dietitian and co-founder of Simply Wellness. Yola Robert, F.D.N.-P, is a holistic nutritionist, integrative health coach, and founder of Well With Yola. Alexa Ryan, M.S., I.H.P.2., is an integrative health practitioner and founder of It Comes Naturally.
Red Light Therapy 101
In case you need the recap, red light therapy is a non-invasive, therapeutic treatment that uses special red or near-infrared light, says David Johnson, M.D., dermatologist and co-founder of RedliteX. “The light doesn’t burn your skin or cause damage but penetrates deep into your skin and helps your body heal from the inside out.”
Read More: Does Light Therapy Actually Work?
How, you ask? It uses low-level wavelengths between 630 and 700 nanometers, which are known to stimulate healing and regeneration at the cellular level, says Alexa Ryan, M.S., I.H.P.2., an integrative health practitioner and founder of It Comes Naturally. “Red light therapy emits light into the skin and tissues of the body,” she explains. “When these wavelengths are absorbed, the energy powerhouses of the body’s cells—called mitochondria—boost their energy production.” Increased energy production means an increased ability to repair cells and support tissue regeneration throughout the body.
According to Johnson and Ryan, the benefits may include:
- Skin rejuvenation
- Wound healing
- Pain management
- Muscle recovery
- Improved circulation
- Hair growth
- Better sleep
Just note that benefitting from red light therapy requires continued and consistent use, says Yola Robert, F.D.N.-P, a holistic nutritionist, integrative health coach, and founder of Well With Yola. “Don’t expect to see results after one or two sessions scattered throughout the week; think more like daily use over three to six months.”
Red light therapy is generally safe and easy to integrate into your routine, so most people can benefit from its perks, says Samantha Peterson, M.S., R.D., a registered dietitian and co-founder of Simply Wellness. However, individuals with photosensitivity or those with active cancers or pregnancy-related restrictions should always consult a healthcare provider before regularly implementing it.
How Do Supplements Enhance The Benefits of Red Light Therapy?
While red light therapy can stimulate your body’s natural healing processes, your body needs the right nutritional building blocks to really make the magic happen. This is where supplements enter the chat.
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“Think of red light therapy as the ignition, since it signals the body to start repairing, regenerating, and optimizing,” says Peterson. “Nutrients and supplements act as the fuel and tools needed to complete the job because, without them, the body may struggle to follow through on the processes red light therapy initiates.”
Yes, red light therapy energizes your mitochondria, which can contribute to increased circulation, tissue repair, and other benefits tissue repair. However, if you lack key nutrients, your body can only get so far, according to Peterson.
5 Supplements To Amplify The Benefits Of Red Light Therapy
So, which nutrients should you make sure you’re well stocked on if you’re going to invest your time, cash, and energy in red light therapy? Here are five big ones, according to experts. In many cases, a supplement can ensure you’re meeting your needs. (Just remember to consult with your healthcare provider and always purchase from reputable brands who third-party test their supplements to ensure quality and purity.) The experts recommend downing these supplements at least 30 to 60 minutes before any red light sessions to ensure your body has enough time to absorb and deliver those nutrients to the cells that will be stimulated.
1. Collagen
Red light therapy has been shown to stimulate collagen production in the skin and connective tissue, which helps keep your skin firm, smooth, and supple, Johnson says. However, your body needs a steady supply of amino acids—the building blocks of collagen—to support this process. Collagen supplements can help by providing those amino acids in a readily usable form, basically “contributing more material for your body to work with,” he explains.
Read More: Which Type Of Collagen Supplement Is Right For You?
For best results, Peterson recommends taking 10 to 20 grams of collagen per day.
2. Coenzyme Q10 (CoQ10)
CoQ10 is an antioxidant that’s essential for ATP production within the mitochondria, Robert says. As a result, CoQ10 supplements can work synergistically with red light therapy to boost cellular energy production and reduce oxidative stress (an imbalance in free radicals and antioxidants that can lead to cell damage), she explains.
Johnson typically recommends 100 to 200 milligrams of CoQ10 per day.
3. Magnesium
“Magnesium is involved in numerous cellular processes, including the conversion of glucose into ATP, so ensuring adequate magnesium levels supports optimal cellular function and potentially increases the benefits of red light therapy,” Robert says. In fact, without magnesium, your cells can’t utilize the energy of red light therapy effectively, adds Johnson.
Peterson recommends 200 to 400 milligrams of magnesium glycinate or magnesium malate a day.
4. Omega-3s
Omega-3s are well known for supporting overall cellular health and function, which certainly aligns with red light therapy’s potential to help energize and rejuvenate cells, Ryan says. When paired with red light therapy, omega-3 supplements may support enhanced skin repair and brain function.
Read More: All The Things You Didn’t Know Omega-3s Could Do For Your Health
The ideal daily dose of omega-3s (specifically EPA and DHA) is between 1,000 to 3,000 milligrams, according to Ryan. She also recommends taking omega-3 supplements with a meal for optimal absorption.
5. Vitamin C
As a powerful antioxidant required for collagen production, vitamin C can be particularly supportive of skin health when paired with red light therapy, according to Johnson. “Because your body uses vitamin C for collagen production and red light increases the number of collagen-producing cells, you achieve better effects by combining vitamin C with red light,” he explains.
For ideal results, Ryan recommends taking 500 milligrams of vitamin C in addition to your daily collagen supplement.
This article was reviewed by Brian Tanzer, nutritionist and Director of Scientific and Regulatory Affairs at The Vitamin Shoppe.