Can Red Light Therapy Boost Your Mood? What the Science Says

Medically Reviewed by: Kaya Merzlak, CRNP

As winter sets in and daylight hours shrink here in Pittsburgh, many people look for non-medication ways to support their mood and mental well-being. One approach that’s been getting more attention is red light therapy (RLT) — the use of low-level red or near-infrared light (often via LED panels or headlamps) to deliver gentle light energy to the body or brain. You may have seen it trending online, with influencers promoting LED face masks and at-home devices promising everything from glowing skin to mood boosts. But is there real science behind these claims, or is it just another wellness fad? In this blog, we take a closer look at what research says about red and near-infrared light therapy — particularly its potential effects on mood — so you can separate fact from hype.

✅ What’s promising: “Photobiomodulation” shows potential

• Biological rationale: RLT belongs to a class of treatments known as photobiomodulation (PBM). The idea is that red / near-infrared light can penetrate tissue, reach mitochondria (the “powerhouses” of cells), and stimulate energy production (ATP), improve blood flow, reduce inflammation, and enhance cellular resilience — processes that might support brain health and mood regulation. A recent review outlines these mechanisms in detail (see study).
• Preliminary clinical evidence for depression/anxiety: A recent systematic review concluded that PBM (including red / near-infrared light) was associated with reductions in depressive symptoms among patients — though the number of high-quality studies remains small (read the review).
• Transcranial (brain-targeted) effects: Some pilot studies using near-infrared light applied to the forehead, called transcranial photobiomodulation (t-PBM), reported improvements in mood and cognitive function in people with depression or anxiety (see pilot study).
• Non-invasive and generally well tolerated: Compared with many medical or pharmacological interventions, RLT/PBM is non-invasive and tends to have minimal side effects (especially when using low-intensity, non-UV light) (see safety review).

In short: there is a biologically plausible mechanism, and early research suggests RLT might help improve mood — especially when part of a broader lifestyle + mental-health strategy.
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⚠️ What remains uncertain & where evidence is weak

If you’re curious about trying red light therapy for mood or wellness this winter, here’s a sensible way to approach it:

• Treat it as a supplemental/supportive tool, not a main therapy. Use it in combination with proven mood-support practices: good sleep, healthy diet, exercise, social connection, sunlight exposure.
• Prioritize devices that use non-UV, low-level red or near-infrared light and avoid unregulated or hyper-powerful “miracle” gadgets.
• Consider RLT especially if you struggle with seasonal mood dips, low energy, or persistent “winter blahs” — while remaining realistic about results.
• Monitor how you feel (mood, energy, sleep, stress) over time. But if you’re dealing with clinically significant depression or anxiety, it’s best to consult a qualified mental-health professional.
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🧪 What needs more research

• Larger randomized controlled trials testing RLT/PMB specifically for depression, anxiety, seasonal mood changes.
• Standardization of dosage, timing, wavelengths, and delivery method (e.g. forehead vs full body vs ambient exposure).
• Long-term safety data and investigation into how RLT interacts (or synergizes) with other treatments (medication, therapy, lifestyle interventions).
• Mechanistic studies tracking how RLT affects brain metabolism, neuroplasticity, inflammation, circadian rhythms, etc
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🎯 Takeaway: “Promising as part of a toolkit — but not a silver bullet”

Red light therapy (PBM) could offer real mood and mental-health benefits — especially during a winter season in which daylight is sparse and many people feel low. But the evidence is still early-stage, and RLT should be treated as a complement, not a replacement, to well-established practices and care. If used thoughtfully, it may be a valuable part of a broader wellness approach — particularly now, as we transition into the the darker, colder months.