Red Light And Brain Health

How does light influence brain function and brain aging? In letter we review the metabolism and clinical studies and explain what can you do today to make your brain healthier tomorrow

Dec 13, 2024

I just released the first of a series of videos on Red Light and Metabolism, covering red light, mitochondria, and muscle function. But this post is not going to cover today’s video, but rather provider my Stay Curious Newsletter Subscribers with advanced intel on Light and Brain Health!

We’re going to be talking about how light - specifically red and infrared light - can alter your brain biology and maybe even improve cognitive longevity.

It’s a tall order, and I get that you might be skeptical. But we are going to construct a case – starting at the cellular level and them zooming out to discuss some controlled human trials on “photo-bio-modulation” (the fancy word for light therapy) on the human brain.

Then we will close by talking about the future of the field and practical take-aways.

Mechanism

The brain is an energetically expensive organ, and it relies on its trillions of mitochondria to make that energy.

And, mitochondria themselves are photoreceptors, receiving light as a signaling almost as if light were a hormone.

That said, light signaling works a little differently than a true hormone.

Mitochondria make energy using something called an electron transport chain… a series of protein complexes in the inner mitochondria membrane which harvest energy from electrons to generate a potential energy gradient of protons that then flows through a rotor in the membrane like a waterfall spinning a turbine to generate ATP energy.

Red light is really good at exciting the fourth complex IV, also known as Cytochrome C Oxidase.

In so doing, red and infrared light has a couple of effects.

It can increase the mitochondrial proton membrane gradient, like making a waterfall of protons taller, ultimately leading to the generation of more “ATP” energy.
Second, it can cause the release of a volatile hormone, nitric oxide (NO), from complex IV which can go forth from mitochondria and cause “vasodilation,” or the widening of blood vessels, to enhance brain blood flow.
There are also data showing the photobiomodulation can increase levels of brain-derived neurotrophic factor (BDNF), which helps neurons grow and survive, and participates in “neuroplasticity,” which is essential to learning.
And, near infrared light therapy has also been shown to increase levels of the longevity sirtuin protein, SIRT1, and master regulator of mitochondrial biogenesis, PGC1α, and reduce the generation of harmful levels of reactive oxygen species (ROS) under periods of severe brain stress.

So, to zoom out and take stock red and/or infrared light therapy can:

Enhance the function of mitochondrial ETC proteins and increase ATP production
Cause NO release leading enhanced blood flow in the brain
Increase levels of brain hormones, like BDNF, that help in neuronal growth and survival and learning and memory
Increase levels of proteins important in cellular longevity (SIRT1) and mitochondrial renewal (PGC1α).

Human Clinical Trials

In one blinded human controlled trial researcher shone 1064 nm laser light through the human skull onto the brain and then measured the “redox” status of the mitochondrial complex IV, along with levels of oxygenated hemoglobin.

They found, impressively, that the light therapy altered complex IV redox status significantly (A: Blue = Laser, Grey = Placebo) in association with post-light therapy increase in oxygenated blood flow to the prefrontal cortex (B: Red = Laser, Grey = Placebo).

And it’s also worth adding, while an effect could be seen in both young and old adults, the effects were most pronounced in older adults.

This makes complete sense because mitochondria function and cerebral blood flow tend to decrease with age. So, older adults are, as a population, less metabolically optimized and have more room for improvement.

Indeed, other controlled trials have found complementary results. Such as a trial in 30 older adults without dementia that found 633 and 870 nm wavelength light improved cognitive performance on frontal brain functions.

Or another trial which found 1064 nm infrared light treatment for 5 weeks improved psychomotor vigilance, reaction time and elements of memory, and that this was further associated with changes on EEG brain monitoring that are themselves associated with enhanced cognition.

Main Take Aways

I could keep going… But I want to get to what I think is most important for you to know:

I hope I’ve made the case that light has a material impact on brain function, and very likely influencers your cognitive health and longevity over the long term.
While there are innovations being made in technology, your best source of light is the sun. And it’s free! I could throw all the biological jargon and studies in the world at you… but at the end of the day… if you want to boil it down to ‘how can I get the biggest bang for my buck?’… I’d say try to get morning sunlight and as much natural sunlight as you can.
And try to reduce exposure to artificial light as is reasonable, especially in the evenings. This helps to optimize your “light ratios,” if you want to think about it that way.

Analogy: Light Ratios vs Omega-6/3 balance

What do I mean, “light ratios?”

By analogy, you hear a lot about omega-6 and 3s in the diet, where people say getting too much omega-6 and too little omega-3 can lead to ill-health. (For a recent newsletter on “seed oils” that touches on omega-6/3 ratio, click HERE.)

Well, think of blue and red light as omega-6 and 3… we need both… both are “essential nutrients” … but our modern environments are overflowing with blue (omega-6) and deficient in red (omega-3).

So, it pays to be mindful to reduce overexposure to blue and potentially augment exposure to red.

If that analogy didn’t land with you. No worries. Just move on.

The Light-Metabolism Connection is Understudied

Being direct, the light-metabolism connection is grossly understudied. That means that – while I wish I would give you “optimal” biohacking parameters for, say, using red light devices to boost your brain power. I can’t. At least, I can’t with any degree of certainty.

However, the data are promising. Hopefully, I’ve convinced you of that by now. And, for my part, I’m not waiting for science to answer every question before I start experimenting empirically on myself. You know I love N = 1 science!

WARNING - PROMOTION…

That’s why I’m now using an Inferno Device from EMR-TeK. And if you have the means to get your own, you can use discount code NICK20 for 20% off, click HERE.

I’m loving it and noting some subjective benefits, like better relaxation in the evening, coupled with reduced resting heart rate in the morning. And I hit a 2024 straight arm pull-up personal best of 33. Granted, I don’t have a placebo control, but I’ll still take it! Would you?