How much red light therapy should i get and how often?

Andrew Huberman recommends using red light therapy consistently for optimal benefits. For improvements in skin health, such as acne and overall skin appearance, he suggests the following protocol:

• Duration: 10 to 15 minutes
• Frequency: 5 to 7 days per week
• Distance: 1 to 2 feet from the light source, depending on intensity

This consistent application can lead to mild to moderate improvements in skin conditions such as acne and overall skin youthfulness 1 2.

Using specific, high-quality red light panels is important; ensuring they emit the correct wavelengths (around 650 to 800 nm) will help achieve the desired effects. For example, the Juve light panels are noted for providing the proper wavelengths of red and near-infrared light 3.

For red light therapy, Andrew Huberman recommends using specific devices known for their effectiveness at delivering the proper wavelengths. Among the best options, he mentions:

1. Juve: Known for clinically proven wavelengths, Juve offers a range of red light therapy devices including handheld units and whole-body panels. These devices provide the specific wavelengths of red (around 650-800 nm) and near-infrared light that are effective in skin health, muscle recovery, and improving mitochondrial function 1 2.

2. Cozy: Another device known to emit the appropriate wavelengths of red light, though it isn't highlighted as much as Juve. Nonetheless, it is a recognized option 3.

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Juve devices, specifically, have been praised for having the right intensity and clinically effective wavelengths. For example, Andrew Huberman uses a handheld Juve device daily and a full-body panel around five times a week for 10 to 15 minutes 3 1.

Andrew Huberman addresses a few potential side effects and considerations when using red light therapy:

1. Localized Use vs. Systemic Use: While there is evidence that localized red light therapy can be beneficial for conditions like acne and wound healing, the systemic use of red light has less clear outcomes. Some experts suggest natural sunlight exposure may be as effective as or more beneficial than systemic red light therapy 1.

2. Eye Protection: For specific applications like treating macular degeneration, red light therapy directed at the eyes can be beneficial, but it is essential to wear eye protection when undergoing other forms of systemic red light therapy to avoid potential damage 1.

3. Photophobia Management: Red light can help manage photophobia (light sensitivity), reducing the likelihood of headaches. However, it's crucial to use these lights appropriately to avoid potential discomfort or eye strain 2.

4. Mitigating Poor Wavelength Devices: Ensure the devices used emit the correct wavelengths (650-800 nm). Some low-quality devices may not provide the intended benefits and could cause more harm than good by not targeting the right therapeutic range 3.

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In summary, while red light therapy can be effective, it is vital to follow proper guidelines, use quality devices, and consider natural alternatives where applicable.

Red light therapy offers several benefits, as discussed by Andrew Huberman on the Huberman Lab:

1. Muscle Recovery: Red light therapy can promote faster muscle recovery, making it beneficial for those who engage in regular physical activity or have muscular injuries 1.

2. Skin Health: It improves skin health by aiding in wound healing, reducing acne, and enhancing overall skin quality 1 2.

3. Pain and Inflammation: The therapy can reduce pain and inflammation, providing relief for individuals suffering from chronic pain or inflammatory conditions 1.

4. Mitochondrial Function: Red light therapy boosts mitochondrial function, which is crucial for energy production within cells 1.

5. Vision Improvement: There are indications that red light therapy can enhance vision, potentially benefiting those with certain eye conditions 1.

6. Enhanced Blood Flow: It is effective in improving vascular flow, which can promote hair growth and improve skin health post-UV damage 3.

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To maximize these benefits, device quality and correct usage are crucial. Devices with clinically proven wavelengths—like those from Juve, which offers both handheld and full-body panels—ensure optimal cellular adaptations 1.

Red light therapy improves skin quality through several mechanisms as explained by Andrew Huberman on the Huberman Lab:

1. Deeper Penetration: Red light and near-infrared light can penetrate deep into the skin layers, reaching the dermis where sebaceous glands produce oil. This can help manage acne by reducing excess oil production and clearing acne lesions 1.

2. Cellular Function: It enhances the metabolic function of cells, particularly by activating mitochondria which increases ATP production. This helps in reducing reactive oxygen species (ROS) that cause cellular damage, thereby promoting healthier skin cells 1.

3. Wound Healing: Red light therapy can accelerate wound healing and reduce scars by stimulating cell regeneration. The low-level "damage" induced by red light helps stimulate repair mechanisms in the skin 1.

4. Pigmentation and Scars: It can also help in reducing unwanted pigmentation and scars by promoting the turnover of new skin cells, which replaces damaged or pigmented cells with healthier ones 1.

5. Vascular Flow: Red light therapy improves blood flow in the skin, which helps in the delivery of nutrients and removal of toxins. This can lead to enhanced skin health and appearance, as well as aid in recovery post-procedure and protect the skin from UV damage 2.

Overall, red light therapy utilises specific wavelengths to trigger biological pathways that can rejuvenate the skin, making it a scientifically-backed method for improving skin quality. For optimal results, it's recommended to use medical-grade devices that are endorsed by dermatologists 3 4.