Infrared light therapy does appear to offer real health benefits, particularly for skin, pain, and circulation, though the strength of evidence varies depending on the specific claim. The therapy works by delivering wavelengths of light that penetrate the skin and interact with your cells to boost energy production, increase blood flow, and reduce inflammation. It’s not a cure-all, but the science behind several of its uses is solid enough that clinics, physical therapists, and dermatologists have adopted it as a treatment tool.
How Infrared Light Works at the Cellular Level
The core mechanism behind infrared therapy centers on your mitochondria, the structures inside every cell responsible for producing energy. Infrared photons interact with an enzyme called cytochrome c oxidase, which plays a key role in the final steps of cellular energy production. When infrared light hits this enzyme, it increases its activity, which in turn boosts the production of ATP, your cells’ primary energy currency.
Research published in ScienceDirect found that specific infrared wavelengths can significantly enhance ATP synthesis in a short period of time. Molecular simulations suggest the photons resonate with specific amino acids in the enzyme, increasing water molecules within a proton-conducting channel and making the whole energy-production process more efficient. This boost in cellular energy is the foundation for most of the downstream benefits people experience, from faster tissue repair to reduced inflammation.
Near Infrared vs. Far Infrared
Not all infrared light does the same thing. The two types you’ll encounter most often are near infrared (NIR) and far infrared (FIR), and the key difference is how deep they reach into your body.
- Near infrared (700–1,100 nm) penetrates only a few millimeters into the skin. It’s well suited for surface-level treatments like skin rejuvenation, wound healing, and treating shallow joint pain.
- Far infrared (3,000 nm and above) reaches much deeper, up to 1.5 inches below the skin surface. This makes it better for treating muscles, deeper joints, and promoting whole-body effects like improved circulation. Far infrared is the type used in infrared saunas.
Many commercial devices combine both wavelengths, sometimes alongside red light (which is visible, not infrared). The best choice depends on what you’re trying to treat and how deep the target tissue sits.
Skin and Collagen Benefits
The evidence for infrared light improving skin quality is among the strongest in this field. A controlled trial published in Photomedicine and Laser Surgery measured collagen density in participants treated with red and near-infrared light over 30 sessions. The treated groups showed statistically significant increases in intradermal collagen density, as measured by high-resolution ultrasound. The control group, which received no light treatment, showed essentially no change.
Beyond collagen, participants in that study reported improved skin complexion and texture, and objective measurements confirmed reduced skin roughness. These results help explain why red and near-infrared devices have become popular for anti-aging use. The effects aren’t dramatic overnight, but consistent use over weeks does appear to measurably increase the density of collagen fibers in the skin.
Circulation and Inflammation
Infrared light triggers the release of nitric oxide from your skin, a molecule that relaxes blood vessels and improves local blood flow. A study of 18 healthy participants, published in ScienceDirect, tested three different wavelengths of light (blue, red, and near-infrared) on forearm skin enclosed in airtight sleeves to capture gas release. All wavelengths stimulated nitric oxide release, with significant differences among them.
This nitric oxide release is one reason infrared therapy helps with pain and healing. Better blood flow means more oxygen and nutrients reaching damaged or inflamed tissue, and faster removal of metabolic waste. It’s also why infrared saunas feel different from traditional saunas: the heat penetrates deeper, and the vascular response isn’t driven solely by ambient temperature but by a direct photochemical effect on the skin.
Muscle Recovery and Pain Relief
Infrared light therapy is widely marketed for post-exercise recovery, and this is where the evidence gets more nuanced. A study in the International Journal of Sports Physical Therapy tracked participants after exercise-induced muscle damage, measuring vertical jump height and agility test times over 96 hours. Neither measure showed a significant difference between the infrared treatment group and the control group. Jump height dropped from about 21 inches at baseline to 19.2 inches immediately after exercise and only slowly recovered in both groups.
That said, this study looked at performance metrics after intense muscle damage, which is a high bar. Other research has found benefits for subjective pain reduction and perceived soreness, even when objective performance measures don’t change. For chronic pain conditions like arthritis or lower back pain, the evidence is generally more favorable, likely because the anti-inflammatory and circulation effects accumulate with repeated sessions rather than resolving acute damage in one go.
Cognitive Health Research
One of the more intriguing areas of infrared research is its potential effect on the brain. Transcranial near-infrared therapy, where light is delivered through the skull to reach brain tissue, is being studied for its effects on cognitive performance. A trial currently recruiting at ClinicalTrials.gov is testing near-infrared light therapy on both young and older adults, measuring executive function, processing speed, working memory, and attention after a four-week protocol.
This research is still in early stages, and no one should treat infrared light as a proven cognitive therapy. But the biological rationale is sound: if infrared light boosts cellular energy production, and brain cells are among the most energy-hungry in the body, there’s reason to investigate whether the same mechanism that helps skin and muscle tissue could support neural function as well.
How to Use Infrared Light Safely
Infrared therapy devices range from small handheld units to full-body panels, and the right intensity depends on your goal. For skin care and anti-aging, an irradiance between 20 and 50 milliwatts per square centimeter works well. Handheld devices typically fall in this range and are designed for smaller areas like the face. For muscle recovery and deeper pain relief, higher-output panel devices delivering 100 to 200 milliwatts per square centimeter are more appropriate, and sessions can be shorter because more energy reaches the tissue faster.
Lower-intensity devices require longer sessions to deliver an effective dose, while higher-intensity panels can achieve the same total energy delivery in less time. Most home devices recommend sessions of 10 to 20 minutes per treatment area, used several times per week.
The primary safety concern is eye exposure. International safety standards (IEC 62471) specifically address infrared radiation hazards to the eye, and the standard covers all broadband optical sources in the infrared range. If your device doesn’t come with protective eyewear, you should purchase some. Infrared light is invisible at longer wavelengths, so your eyes won’t naturally squint or look away the way they would with bright visible light. Skin burns are possible at very high intensities or with prolonged exposure, but most consumer devices are designed well within safe limits. Pregnant women, people with active cancers, and those taking photosensitizing medications should avoid infrared therapy or get clearance first.