What's the Difference Between Infrared And Red Light Therapy?

What Is the Difference Between Red Light Therapy and Infrared Therapy?

Our cells work nonstop. Imagine, a 24/7 hustle with no breaks, no days off. If they had a personal trainer, it’d probably be a jiu-jitsu coach barking “Hydrate or die” while threatening push-ups for skipping warm-ups. But red light therapy and infrared light therapy? That’s like giving your cells a secret spa day with the coolest trainer ever - showing up with smoothies, chill playlists, and good vibes all around. Imagine your cells getting facials, deep tissue massages, and some real downtime, then bouncing back stronger, re-energized, and glowing, ready to handle anything the day throws at them. It’s one of the most powerful ways to support your cellular health. 

And while people often talk about “red light therapy” and “infrared therapy” as if they’re the same, they’re not exactly the same. Both fall under the broader category of light therapy (or, more technically, photobiomodulation), but they use different wavelengths, penetrate tissue at different depths (PubMed, 2018), and deliver various other benefits. 

Red light therapy tends to focus on the surface levels (think improving skin tone, stimulating collagen, and supporting hair growth), while infrared light therapy, particularly far-infrared (FIR), works deeper (picture reaching muscles, joints, and even the brain to support recovery and reduce inflammation, plus boost energy at a cellular level) 

We’re here to break it all down. What makes them different, how they work on a cellular level, and why stacking them together could be the best thing you can do for your wellness routine. Whether you’re chasing glowing skin, faster recovery, or seeking long-term vitality, stacking them can help elevate your routine. 

Why Biohackers Are Obsessed With Infrared and Red Light Therapy

Red light and infrared light therapy aren’t woo-woo - they’re evidence-backed, mitochondrial-activating, mood-enhancing tools. The best part? They do all this without pills, needles, or side effects. Just light. Let’s break it down for you.

What Is Red Light Therapy?

Red light therapy is a non-invasive treatment that uses specific wavelengths of red and near-infrared light to stimulate the body's natural healing processes. In science-speak, red light therapy uses two targeted wavelengths of light, specifically 660 nm (red light) and 850 nm (near-infrared), to target the surface layers of your skin and deeper tissues. (ScienceDirect, 2007) These wavelengths are absorbed by your mitochondria (your cells’ energy plants), boosting ATP production, so your cells have more energy to recharge and perform optimally. 

Additional benefits include skin rejuvenation, faster healing, improved mood, and deeper sleep. It’s no wonder red light therapy face masks have earned cult beauty status for their ability to smooth fine lines and stimulate collagen. (Wunsch et al., 2014)  Beyond the face, red light therapy is also known to support scalp health and hair growth, making it a favorite among beauty biohackers and wellness pros, and for good reason.

What Makes Red Light Therapy Effective?

A key factor in the effectiveness of red light therapy is irradiance, the intensity of the light. Higher irradiance allows wavelengths to penetrate deeper into muscles and tissues, driving stronger repair and recovery. While the mask works well for surface-level skin results, the mat’s higher output of 90 mW/cm2  reaches further, making it especially effective for deeper tissue and muscle support. 

But it’s not just skin-deep. Red light therapy is also being studied for its ability to ease pain and reduce inflammation throughout the body, with promising results for joints and muscles. (PubMed, 2022). Research highlights its role in supporting mood and improving sleep quality through circadian rhythm regulation. (Zhao et al., 2012) 

And the best part? It’s everywhere now.  Whether you’re heading to a medspa, a recovery studio, or using red light therapy at home, it’s never been easier to get your glow on.

What Is Infrared Therapy?

Infrared therapy is red light’s deeper, warmer cousin, using invisible wavelengths in the 700–1200+ nm range. You can’t see them, but your body feels the effects. 

Infrared comes in two main forms, near infrared (NIR) and far-infrared (FIR), each offering distinct benefits. 

Near-infrared light (NIR) penetrates much deeper than red light, reaching and supporting muscles and joints like a wellness wizard. Instead of just working on the surface, it sneaks in quietly like a cosy heat blanket for your cells, boosting circulation, easing inflammation, and gently nudging your metabolism in the right direction. (Oliveira et al. 2022) (MDPI, 2021) 

Studies also link (NIR) to cardiovascular health, circadian rhythm regulation, and improved sleep. It’s gentle enough that those recovering from injuries or limited mobility can experience these benefits by simply using a red light therapy mat. It’s important to remember that device type and quality matter. (MDPI, 2021) (PMC, 2O22) 

Far-infrared (FIR) works through gentle heating. This thermal effect relaxes muscles, reduces stiffness, and promotes detox-like sweating that supports circulation and recovery. FIR is less about cellular activation and more about restorative whole body rejuvenation. (Choi et al. 2012) 

Infrared therapy powers saunas and advanced wellness tools like  HigherDOSE’s Red Light Neck Enhancer and Full Body Red Light Mat, which use dual red and near-infrared (NIR) light to boost circulation, ease tension, support recovery, and enhance skin health in just 20-60 minutes.

How Do Red and Infrared Light Work Their Magic on a Cellular Level? 

On a cellular scale, both red and near-infrared light treatments stimulate your mitochondria - the tiny energy factories inside each of your cells that make ATP (aka your cells’ power source). When these mitochondria soak up light at specific wavelengths, they get better at producing energy. More ATP means your cells can repair themselves faster, fight inflammation more effectively, and function at their best overall.  You can learn more from our HigherDose Clinical Studies page.

As Gary Brecka shared on The Ultimate Human podcast, red and near-infrared light push out a molecule called mitochondrial nitric oxide, which blocks oxygen from fueling your cells. Once released, oxygen flows freely, allowing mitochondria to make up to 16 times more ATP.  (Podcast Episode) 

Translation? You’ll feel energized, recover faster, and heal deeply, right down to your cells.

What’s the Difference Between Red Light Therapy and Infrared Therapy? 

Unlike UV light, red and near-infrared light don’t harm the skin. Think of them as wellness teammates, each with a unique role, working together while targeting different layers of your body. 

Red light therapy uses visible wavelengths (typically 620–700 nm) that are absorbed by the surface layers of your skin. It’s the go-to for improving skin tone, reducing fine lines, fading hyperpigmentation, stimulating collagen, and even boosting mood by enhancing mitochondrial function. It’s what gives you a glow that says your cells are thriving, and it’s why red light is a go-to in both beauty-focused wellness tools and high-performance recovery routines. 

Near-Infrared (NIR) light therapy, on the other hand, goes deeper - literally. Near-infrared (700–1200 nm) light is invisible to the naked eye, but it has a profound effect on the body, as it penetrates muscles, joints, and even organs. It’s all about reducing inflammation, enhancing circulation, easing pain, and supporting post-workout recovery. This deeper activation makes infrared ideal for long-term healing and stress relief. The best part? It’s completely non-invasive, and all you have to do is show up and let the light do its work. (PMC, 2016)

What About Far Infrared Therapy? 

Far Infrared (FIR) therapy works in a different way. Far-infrared (FIR) works mainly by generating heat. It raises core body temperature, improves circulation, and promotes detoxification through sweat.  This difference is what sets it apart from red and near-infrared light, which directly stimulates cells. 

 It feels like a soothing sauna, which helps to lower stress and loosen tight muscles. Meanwhile, red and near-infrared light focus on fixing and restoring cells. (MDPI, 2024) (MDPI, 2021)

Red Light for Radiance, Infrared for Repair & Relaxation  

• Red light = surface-level boost (skin, mood, glow)

• Infrared light = deeper healing (muscles, joints, recovery)

• Far infrared light = soothing heat (relaxation, circulation, sauna-like comfort) 

• Together = total body upgrade - yes please! 

You’ll find (FIR) light therapy in HigherDOSE’s sauna blanket, while the Red Light Mat combines both (NIR) and red light to detox, relax, and energize. 

Why Red Light and Infrared Therapy Work Better Together

When it comes to wellness, sometimes the best results come from the right pairings like adaptogens and coffee, cold plunges and breathwork, or red light therapy with infrared. 

These two powerhouse treatments each bring their own unique benefits to the table. As research shows, red light targets the surface, while infrared - especially near-infrared - dives beneath deeper into tissues and even across bone, making them a powerful combination when stacked. One works from the outside in; the other, from the inside out, delivering a full-spectrum wellness boost, all from the comfort of your home.

Red Light Vs. Infrared Therapy Benefits 

• Better Recovery: Red light calms surface inflammation, while infrared reduces oxidative stress and supports faster muscle repair. Perfect after a tough workout, or a long day sitting at your desk.

• Pain Relief: Infrared penetrates deeply to ease long-lasting pain and swelling, while red light helps cells heal and repair damaged tissue.

• Healthier Glowing Skin: Red light boosts collagen and fights hyperpigmentation, while the warmth from infrared helps detoxification and healthy circulation.

• More Energy, the Natural Way: Both wavelengths give your mitochondrial function a boost - powering your cells, to give your body extra fuel to thrive, recover, and perform.

• Mood, Sleep, and Brain Gains: Near Infrared (NIR) pulses at 40Hz, shown to support neurological repair and mood balance, make a compelling case for full-body sessions.

Another benefit is that using these tools can also help promote hormone health. These days, many devices now combine red and near-infrared light for a more comprehensive treatment; it’s essentially like having your own sports therapist and facialist rolled into one. HigherDOSE’s red light and infrared tools are specifically designed for this type of fusion.

Enhance Your Wellness Routine With HigherDOSE Light Therapy  

Self-care at home has become increasingly accessible and more science-based than ever, and that’s why trusted brands like HigherDOSE are at the top of the list when seeking high-quality products. HigherDOSE designs its red light and infrared devices with today’s wellness fans in mind: they’re stylish, easy to carry and store, sleek, and deliver quick, real results. 

If you’re thinking of purchasing a red light and infrared therapy wellness tool to get glowing skin and feel better in your body without popping pills or booking pricey appointments, stress less, as we have you covered. It’s an investment your body will thank you for later! 

Sources

• PubMed. (2018). Near infrared low-level laser therapy and cell proliferation. Retrieved from PubMed, 2018

• ScienceDirect. (2007). Photostimulation of mitochondria as a treatment for retinal diseases. Retrieved from ScienceDirect, 2007

• Wunsch et al. (2014). Illumination with 630 nm Red Light Reduces Oxidative Stress and Reverses Age-Related Cognitive Decline. Retrieved from Wunsch et al., 2014

• PubMed. (2022). Low-intensity LASER and LED (photobiomodulation therapy) for musculoskeletal conditions. Retrieved from PubMed, 2022

• PMC. (2016). Photobiomodulation in Human Muscle Tissue: An Advantage in Sports Medicine. PubMed Central. Retrieved from PMC, 2016

• Zhao et al. (2012). Red light and the sleep quality and endurance performance of elite female basketball players. Retrieved from Zhao et al., 2012

• The Ultimate Human with Gary Breka, 2024 Podcast Episode 

• MDPI. (2021). The Cardiometabolic Health Benefits of Sauna Exposure in Individuals with High-Stress Occupations: A Mechanistic Review. Retrieved from MDPI, 2021

MDPI. (2024). The Effect of Increasing the Body’s Core Temperature and Improving Blood Flow by Using Far-Infrared Rays Emitted from Functional Loess Bio-Balls. Retrieved from MDPI, 2024