Red Light Therapy vs. Near Infrared Therapy: Which One Is for You?

What You’ll Learn

1. The differences between red light therapy and near infrared

2. Which wavelengths are better for each different benefit

3. When to use Red Light vs. NIR

If you’ve been searching for natural solutions to health issues and came across red light therapy, you’ve probably seen the words “red light” and “near-infrared” thrown around like they mean the same thing. 

Well, it is true that they are closely related. They’re a bit like siblings who share the same parents, but look and act differently. And that difference matters, especially if you’re trying to actually improve something specific in your body or treat a specific condition, whether that’s your skin, your joints, your energy levels, or even your brain function.

The key to getting real results is understanding what kind of light does what and under which circumstances you should use each one. Let’s figure this out together! 

What’s the difference between red light and near-infrared light? 

The difference between red light and near-infrared (NIR) is in the light wavelengths. These are measured in nanometers (nm). Red light typically ranges from about 600nm to 700nm. This kind of light is visible to the human eye and is absorbed primarily in the first few millimeters of skin. That makes it incredibly effective for surface-level issues that many of us face. Things like skin health, fine lines, redness, scars, and inflammation that sits near the top layers of tissue.

Near-infrared light, on the other hand, sits just beyond the visible spectrum, typically between 800 and 1060nm. You can’t see it, but your body definitely feels it. This light penetrates deeper, traveling through skin, fat, and connective tissue to reach muscles, joints, and even internal organs. That makes NIR ideal for deeper issues like muscle recovery, chronic pain, inflammation in joints or organs, and even neurological health when applied to the head.

The difference isn’t subtle. Red light primarily affects the epidermis and dermis where it can trigger collagen production, improve blood flow to the skin, and help calm inflammation. Near-infrared, by contrast, reaches much farther into the body, which is why you’ll see it recommended for things like tendonitis, back pain, post-exercise recovery, and brain fog.

The science behind red light and NIR therapy

Both red and near-infrared light therapy work through a process called photobiomodulation. That’s just a fancy word for the way light affects cells, specifically how it boosts their function.

Inside each of your cells are mitochondria which produces ATP, your body’s energy currency. When red or near-infrared light hits the mitochondria, it helps them work more efficiently by triggering cytochrome c oxidase, an enzyme involved in ATP production. The result? More cellular energy, reduced oxidative stress, and better cellular repair and regeneration.

But the key difference is where the light gets to do that work.

Red light does its best work right at the surface, improving skin tone, reducing wrinkles, calming irritation, and accelerating healing from cuts or blemishes. Near-infrared goes deeper. It can help reduce inflammation in connective tissues, increase blood flow in hard-to-reach areas, and even enhance brain function by boosting oxygenation and mitochondrial activity in neural tissues.

Studies show that NIR can penetrate the skull when applied to the head or neck, stimulating parts of the brain that are involved in focus, mood, and cognitive performance. This is one of the reasons researchers are looking into NIR as a potential therapy for depression, traumatic brain injury, and even dementia-related decline.

Meanwhile, red light has been shown in clinical trials to stimulate fibroblast production (the cells responsible for collagen production), reduce fine lines and wrinkles, and support wound healing, which makes it a great resource for skin rejuvenation and wound healing.

The real takeaway here is: it’s not about choosing red or near-infrared based on what’s more “powerful.” It’s about choosing the right tool for your specific needs.

When to use red light therapy

Let’s say your goals are primarily aesthetic or surface-level: better skin texture, reduced redness, faster healing from acne or scrapes, relief from eczema, psoriasis or rosacea, or just an all-around glow-up. That’s where red light therapy shines (if you’ll pardon the pun), both literally and figuratively.

If you’re looking to tighten the skin on your face, improve the appearance of fine lines, reduce hyperpigmentation, or stimulate hair growth on the scalp, you want to go with red light in the 630–660nm range. This is the range most commonly used in studies on skin health and beauty.

For best results, red light therapy should be used on clean, dry skin. Position the light 14 to 24 inches away and aim for 7 to 20 minutes per session, at least three to five times per week. You won’t see a dramatic change overnight, but most users report noticeable improvements in skin tone and texture within 4 to 8 weeks. For chronic skin issues like rosacea or eczema, more regular use may be needed. 

The best part? Red light therapy has very few restrictions. However, if you have sensitive skin or take medications that increase light sensitivity, it’s smart to check with your healthcare provider first.

When to use near-infrared light therapy

Now, let’s talk about what’s going on beneath the surface. If you’re dealing with stiff joints, tendonitis, sore muscles after you’ve worked out, or even just low mood, near-infrared is the sweet spot.

NIR light penetrates around two to seven centimetres below the skin, depending on the tissue type. That means it can reach deep muscle fibres, connective tissue, nerves, and the brain. It’s the reason so many pro athletes and physical therapists use NIR devices for injury recovery and inflammation management.

If you’ve just finished a tough training session, using NIR light over your quads, glutes, hamstrings, or shoulders can reduce soreness, speed up recovery, and help reduce the kind of tissue inflammation that leads to injuries. And if you’re sitting at a desk all day with lower back tightness or tech-neck, placing a panel over the lumbar or cervical spine area can provide a surprising amount of relief.

For NIR therapy, the setup is much the same: sit or lie near the panel, ideally with the light about 8 to 16 inches from your skin, and aim for 10 to 20 minutes per session. The difference is just where you shine it.

Can you use red light and near-infrared light therapy together?

You don’t have to pick one. The best panels — like Rouge’s — let you use red light and near-infrared together in the same session. Red light supports skin-level concerns like texture and tone, while near-infrared penetrates deeper to target muscle, joints, and inflammation.

Start with areas like your face, neck, or chest for skin health. Then shift to larger areas like your back or thighs to reach deeper tissues. Morning sessions can help with mental clarity and energy; evening use supports recovery and rest. The most important part? Keep showing up. Results build with time, not intensity.

Why a multi-wave Red and NIR device is worth it

Red and near-infrared work in different ways but toward the same outcome: a stronger, healthier body that ages well. With the right device, you can shift easily between skin-focused and deeper recovery work, all from one setup. When you understand how and when to use both, you’re giving your cells exactly what they need — and nothing extra.

Whether your goal is to tighten, restore, or recharge, you’ve got the full spectrum to get it done.

FAQs

Q: Is one type of light better than the other?
Not really, they just do different things. Red light is better for skin and surface-level healing. Near-infrared is better for deep tissue, joint support, muscle recovery, and neurological benefits. Ideally, use both.

Q: Can I use red and near-infrared light in the same session?
Yes, and many modern panels are designed to deliver both simultaneously. Just make sure you're targeting the correct area with the correct light. Red for skin. NIR for deep recovery or brain support.

Q: How long does it take to see results?
It depends on what you’re using it for. Skin results can appear in 4–8 weeks. Muscle recovery can improve after just a few sessions. Brain and mood benefits may take a bit longer to notice but build with consistent use.