Could Red Light Therapy Really Help Your Menopause Symptoms? Here's What You Need to Know
If you've been scrolling through social media lately, you've probably seen those glowing red light panels everyone's raving about. They promise smoother skin, better sleep and relief from those frustrating menopause symptoms that seem to pop up when you least expect them. But before you add another device to your cart, let's talk about what red light therapy can actually do for you during this stage of life.
The good news? There's real science behind some of these claims. The not-so-good news? Not every benefit you've heard about has been proven yet. Here's what you need to know to make a smart choice.
What Is Red Light Therapy, Anyway?
Think of red light therapy as a gentle energy boost for your cells. These devices emit specific wavelengths of red and near-infrared light that penetrate your skin and reach the deeper layers where your cells live and work.
When this light reaches your cells, it helps them produce more energy. It's like giving your cells a little pep talk so they can do their jobs better, whether that's making collagen, reducing inflammation or repairing damage. The process happens naturally when you're in sunlight, but red light therapy devices let you get these benefits without the harmful UV rays.
The red light therapy market is valued at about $1.2 billion in 2025, and is predicted to reach $1.7 billion by 2034, according to Precedence Research. That's a lot of women looking for relief, and many of them are dealing with menopause symptoms just like you.
The Benefits That Actually Have Science Behind Them
Let's start with what research really shows. The Cleveland Clinic tells us that red light therapy may help improve collagen density and reduce inflammation. That's great news for your skin, which can lose elasticity during menopause.
Here's where the evidence is strongest:
Your skin: Red light therapy appears to help with fine lines, wrinkles and overall skin texture. Several studies have found improvements in collagen production, which naturally decreases as we age. If you've noticed your skin looking a bit different lately, this might be worth exploring.
Joint discomfort: Many women experience joint pain during menopause and red light therapy shows promise for reducing inflammation. Although we need more research specifically on menopausal joint pain, the anti-inflammatory effects are well-documented.
Wound healing: The therapy seems to speed up healing and reduce scarring. This benefit is actually one of the most well-studied.
Dr. Stefano Sinicropi, a board certified orthopedic surgeon who has done extensive research on red light treatment over the years, commented on the fascinating mechanism of RLT within the body in an interview for the Charlotte Observer.
“The way that red light therapy works at a cellular level is quite fascinating. The wavelength of the light determines tissue penetration and structures that are affected. Specifically, near-infrared light can penetrate deeply into tissues and have a very strong effect on cellular functioning.”
Related Product: Kineon Move+ Pro Red Light Therapy Device
What About Sleep, Mood and Metabolism?
This is where things get a little murkier. You'll see plenty of claims about red light therapy helping with sleep problems, mood swings and even weight management during menopause. Some women swear by it for these issues, but the scientific evidence isn't quite there yet.
That doesn't mean it won't work for you. It just means we can't say for certain based on research. If you try red light therapy and notice your sleep improving or your mood lifting, that's wonderful. But keep in mind that other factors might be at play too, like changes in your routine or other wellness practices you're doing.
The metabolism claims are particularly tricky. Red light therapy might support overall cellular health, but there's no solid proof it will help you lose weight or rev up a sluggish metabolism during menopause.
Choosing a Device That's Actually Worth Your Money
If you're ready to try red light therapy, here's what to look for. Not all devices are created equal, and some are frankly a waste of money.
Look for FDA-cleared devices first, that means they've met certain safety and quality standards. Yes, they're pricier than some options you'll find online, but they're also more likely to deliver real results.
Check the wavelength specifications. You want devices that emit light in the 630-850 nanometer range. This is the sweet spot for reaching deeper into your skin and tissues.
Consider the size and type. Panels work well if you want to treat larger areas like your face and chest. Masks are great for focusing on your face. Wands give you flexibility to target specific spots like joints or smaller areas.
Read real customer reviews, not just the ones on the company's website. Look for feedback from women who are dealing with menopause symptoms similar to yours.
Make sure there's a good warranty. Quality devices should last for years, and the company should stand behind their product.
Your Safe At-Home Protocol
Ready to get started? Here's a simple routine that works for most women:
Start with 10 minutes per session, three to four times per week. You can gradually increase to daily use if you'd like, but give your body time to adjust first.
Position the device 6 to 12 inches from your skin. Check your device's instructions for the exact distance recommended.
Be consistent. You probably won't see results after one or two sessions. Most women notice changes after four to six weeks of regular use.
Protect your eyes. Even though red light therapy is generally safe, it's smart to close your eyes or wear protective goggles during facial treatments.
Keep your skin clean and free of makeup or lotions during treatment. You want that light penetrating your skin without any barriers.
Don't overdo it. More isn't always better. Stick to the recommended times and frequencies.
When to Skip Red Light Therapy
Red light therapy is generally safe, but it's not for everyone. Skip it if you're pregnant or nursing, have a history of skin cancer, take medications that make you sensitive to light or have active skin infections or open wounds.
If you have any concerns or existing health conditions, check with your doctor before starting. This is especially important if you're taking hormone replacement therapy or other medications for menopause symptoms.
What to Expect (Realistically)
Here's the truth: Red light therapy isn't a magic cure for all your menopause symptoms. It's one tool that might help with specific issues, particularly skin health and possibly joint discomfort.
Think of it as part of your overall wellness routine, not a replacement for other healthy habits. You'll still want to eat well, stay active, manage stress and work with your doctor on other symptom management strategies.
If you do try red light therapy, give it a fair shot. Take before photos if you're hoping for skin improvements. Keep notes about how you feel. After four to six weeks, assess whether it's making a real difference for you.
And remember, what works for your best friend might not work for you, and that's OK. Menopause is different for everyone, and finding the right combination of solutions often takes some trial and error.
The bottom line is red light therapy shows real promise for some menopause-related concerns, especially when it comes to your skin. If you're curious and can make the investment in a quality device, it might be worth trying. Keep your expectations realistic, and remember that the best approach to managing menopause symptoms is usually a combination of strategies tailored to your unique needs.
