Red light therapy seems simple enough. Just sit or lay down and relax under the light for a set amount of time and reap the benefits.
That’s true, to a certain extent. However, like with any medicine, proper dosage matters. Too much red light or too little and the many positive health benefits wane.
With red light therapy, dosage refers to the amount of light absorbed by the body during treatment. Many factors can influence dosage – like the session duration, light intensity, skin sensitivity and wavelength – and that makes it challenging for clinicians and home users to get red light therapy dosage correct.
Another challenge: Because photobiomodulation is an emerging therapy, dosage guidelines haven’t been widely established by the wellness community.
Fortunately, thanks to recent research, an optimal dosage for red light therapy treatments is becoming clearer. This guide offers research-backed tips for photobiomoduatlon dosing and the factors that can influence proper dose.
Importance of Dosage in Red Light Therapy
Like with any medication, the effectiveness of light therapy depends on getting the dosage just right.
Dosage refers to the amount of light your skin absorbs during a session. It is typically measured in joules per square centimeter (J/cm2). This unit represents the amount of energy (joules) delivered per unit area (cm2) of tissue.
An appropriate dosage ensures that the light penetrates your skin and reaches its intended target, triggering beneficial biological processes without causing harm.
What Affects Light Therapy Dosage?
A challenge for users is that calculating dosage is highly variable and depends on some important factors. For example, sitting just 6-12 inches further from the light source can have a significant influence on dosage.
Therefore, to find the optimum dosage, you need to be aware of these factors:
- Treatment Target: Research suggests the depth of tissue greatly affects dosage. One reason is that light loses energy as it travels through tissue. To compensate for this and deliver enough energy to deeper tissues, a higher initial dosage is required.
- Wavelength: Red light reaches shallower tissues, while near-infrared light goes deeper. To target deeper areas, a higher total dosage is needed at the skin’s surface for sufficient light penetration.
- Light Intensity (irradiance): Higher light intensity in red light therapy lets you reach the same recommended dosage (J/cm2) in less time. However, light that’s too intense can cause harm.
- Individual Sensitivity: Everyone’s body reacts differently to red light therapy. Some people might need a higher dose to see benefits, while others might see results with lower doses. Therefore, it’s helpful to work with a healthcare provider.
Ultimately, the biggest factor affecting dose is the treatment area (depth). Deeper tissues may require higher dosage, for example.
What’s the Ideal Dosage for Light Therapy?
A 2018 research review explored dozens of photobiomodulation studies to determine proper dosing for red light therapy.
The review’s authors concluded that “there is no fixed value of dose or fluence that always produces a positive PBM result.” In fact, they noted similar studies can often find contradictory results.
However, the researchers compared studies in two groups: 1) treatments on tissues with higher levels of mitochrondria (muscle, deeper tissues, the heart, etc.) and 2) those with lower levels of mitochrondria (wounds, skin and bone). Here’s a look at the data:
- Higher Mitochrondria – A slightly higher median dose. Based on 20 studies, the median dose was about 8 J/cm2. However, there was a wide range positive doses, from.2 to 200+ J/cm2.
- Lower Mitochrondria – There were 9 studies in this group, with a median dosage of 5 J/cm2. However, red light dosages in this group ranged from 2 to 140 J/cm2.
It’s difficult to draw conclusions from this dataset alone. However, it may suggest that tissues with more mitochondria (those typically found deeper in the body) may benefit from larger doses.
Another Perspective on Photobimodulation Dose
According to Ari Whitten, author of The Ultimate Guide to Red Light Therapy, an effective dosage range for most red light therapy applications is between 3J/cm² and 50J/cm².
Specifically, he recommends guidelines based on the depth of tissue:
For Superficial Areas
When treating superficial areas like the skin, a lower dose is often sufficient. The light doesn’t need to penetrate deeply. Staying between 3J and about 15J per area is generally effective, Whitten suggests. This dosage can help improve skin texture, reduce wrinkles, and treat acne without causing skin irritation.
Along with treating skin conditions, lower doses might be optimal for improving sleep quality and supporting anxiety/stress relief.
For Deep Tissue Use
Treating deeper tissues, such as muscles or joints, requires a higher dosage. Deeper penetration is crucial here, so Whitten recommends around 10-40J per area. This helps in addressing issues like muscle recovery, joint pain, and inflammation more effectively.
This dosage might be beneficial for conditions like pain management, supporting gut health, or as a complementary approach for traumatic brain injury.
NOTE: While this guide provides general recommendations, it’s important to consult a healthcare professional to personalize your RLT regimen. They can consider your individual needs, health history, and specific device specifications to ensure the best results and safety.
Red Light Therapy Dosage: Other Considerations
Beyond irradiance and wavelength, there are other factors that can influence ideal dosage in red light therapy. Let’s take a look at them.
1. Usage Frequency
How often you use red light therapy also impacts the dosage. For acute conditions (sports injuries, for instance), daily sessions may be beneficial, while chronic conditions might require less frequent treatments, such as 2-3 times per week. Consistency is key, but it’s essential to allow your body time to respond between sessions.
2. Distance from the Light
The distance between the light source and your skin can significantly impact the dosage. Holding the light closer to your skin increases the irradiance, reducing the time needed to achieve the desired dose. On the other hand, holding it farther away decreases the irradiance, requiring longer exposure times.
3. Actual Wattage vs. Claimed Wattage
It’s important to tell the difference between the actual wattage of a red light therapy device and what’s advertised. Some manufacturers might claim higher wattages than the device delivers. To get accurate dosing, base your calculations on the actual wattage, which you can usually find in the device’s specifications or user manual.
4. Size of the Device and Treatment Area
The size of the device and the area it covers also impact dosage. Larger devices can cover more area at once, reducing treatment time for large areas like the back or legs. Smaller devices are better suited for targeted treatments on areas like the face or joints.
How to Calculate Dosage
Understanding how to calculate red light therapy dosage accurately will ensure you achieve the desired results without any setbacks.
Calculating the right dose involves understanding the light’s irradiance (measured in milliwatts per square centimeter) and the duration of your session.
The formula used is simple: Dose (J/cm²) = Power Density (mW/cm²) x Time (seconds) x 0.001
Here’s a breakdown of the formula:
- Dose (J/cm²): This is the total light energy your skin gets during treatment, measured in joules per square centimeter.
- Power Density (mW/cm²): This indicates the light source’s intensity, measured in milliwatts per square centimeter. It tells you how much power the light delivers per unit area.
- Time (seconds): This is how long your red light therapy session lasts, measured in seconds.
- 0.001: This conversion factor is needed because time is in seconds (s) while the dose is typically in joules (J).
Make sure you know your device’s irradiance, which is usually provided in the user manual. Adjust your duration accordingly to meet the required dose.
For instance, if your device has an irradiance of 30mW/cm² and you use it for 300 seconds (5 minutes), the dose would be 9J/cm². Knowing this helps in ensuring you get the correct therapeutic benefits without overexposing yourself to the light.
Can You “Overdose” on Red Light?
Light therapy is a medicine, and it has an optimal dosage. So yes, you can overexpose yourself to red light therapy.
According to Michael Hamblin, a foremost researcher on red light therapy, “There exists a ‘sweet spot’ for optimum therapeutic benefit in terms of total fluence delivered.” Too much or too little can result in “less benefit or no benefit at all.”
In fact, “overdosing” on red light therapy could potentially have a negative impact and wipe out any positive health benefits, according to Hamblin. In other words, the optimal dose of red light therapy lies in the sweet spot.
Potential Side Effects of Incorrect Dosage
Red light therapy is generally safe, but an incorrect dosage can cause side effects. However, it’s not like an overdose, so don’t worry.
Overexposure to red light can cause skin irritation, redness, and discomfort. In some cases, excessive dosage may even lead to a temporary worsening of symptoms.
Monitoring your skin’s response to the therapy and adjusting the dosage as needed can help prevent side effects. Consulting with a healthcare professional can also provide guidance on safe and effective dosage levels.
Red Light Therapy Dosage Limits
Establishing dosage limits is crucial for ensuring safe red light therapy treatments. Most devices come with recommended dosage guidelines, which should be followed to avoid overexposure.
Understanding your body’s tolerance to red light therapy and adhering to recommended dosage limits can help optimize the benefits and minimize risks.
Precautions to Take When Using Red Light Therapy
Using red light therapy safely and effectively involves several precautions:
1. Start with a low dose and gradually increase it based on how your body responds.
2. Keep a consistent distance from the light source for even light distribution.
3. Be mindful of how your skin reacts and adjust the dosage as needed.
4. Consult a healthcare professional for personalized dosage recommendations.
By following these steps, you can maximize the benefits of red light therapy while reducing potential risks.
RLT Dosing Guidelines for Hue Light USA Devices
Hue Light USA offers a wide range of red light therapy devices. Here are some guidelines for dosage:
Whole-Body Photobiomodulation (PBM) Chamber
Our Whole-Body Photobiomodulation (PBM) Chamber delivers a safe and effective total dose of 50 J/cm² in a convenient 10-minute session. This optimized dosage lets you experience the benefits of PBM therapy quickly and efficiently.
PBM Full Body Panel w/ Stand
A cost-effective alternative to traditional RLT beds, this device uses red light therapy to deliver a total dose of 50-70 J/cm² of light energy in just 10 minutes. The full-body panel design provides complete exposure, and the included stand makes it easy to position during use.
Conclusion
Red light therapy offers many health benefits, but getting the best results depends on the right dosage. Unfortunately, it’s not always easy to calculate the right dosage for red light therapy. Following these guidelines may offer a starting point.
However, we always recommend that you start with a lower dose, monitor your body’s response, and adjust as needed. For personalized advice, consider consulting with a healthcare professional or a red light therapy specialist.
Find quality red light therapy devices from Hue Light USA. We offer a full range of products, including light therapy devices, hyperbaric chambers, vibration platforms, and molecular hydrogen inhalation devices.
