Mental health is a big topic — and rightfully so. It’s the foundation for growth, development, and the ability to consciously experience and enjoy life. While it’s essential for a healthy life and real personal growth, maintaining mental balance is becoming increasingly difficult today.
Constant sensory overload, performance pressure, and living outside natural rhythms overwhelm not only our minds but also our bodies. What’s often missing in our daily lives is rest, natural light, movement, and enough nutrients. Yet these are exactly what stabilizes our nervous system and builds the foundation for mental strength.
And here’s where it gets interesting: Mental health doesn’t just come from the mind — it starts in the body. Why? Because mood, focus, and stress levels are deeply influenced by physical processes — by hormones, neurotransmitters, and cellular energy.
When the body is out of balance, the mind cannot be stable either. That’s why mental health is not just in the head — it’s holistic. And it needs physical resources to thrive long-term. This is where modern biohacking comes in, with tools like sleep optimization, red light therapy, and micronutrients. They help us restore balance, focus, and true well-being.
Science-backed: How light and micronutrients work
Around 6,560 studies now suggest that targeted use of light — especially red and near-infrared — may positively impact our nervous system, sleep, and mental health. That’s a solid data foundation. Some research shows that regular red light therapy may improve sleep quality and stabilize mood [1]. It could also enhance mitochondrial function [2] — the very place where our energy is created.
There also seems to be a clear connection with micronutrients: Numerous studies show that a lack of B vitamins, magnesium, or zinc can disrupt neurotransmitter production — with direct effects on mood, sleep, and focus [3] [4]. A solid nutrient supply may not only help buffer stress but also enhance cognitive performance. Both are key pillars of mental health.
Red light: Energy through light - why your body needs it
Red light is more than just a trend — it’s biology. When light with certain wavelengths hits the skin and body, our cell metabolism responds. Mitochondria, the energy centers of our cells, are activated, and numerous processes are triggered. This is the natural reaction of the body to specific wavelengths of light — ones we would be exposed to more often if we spent less time indoors and stayed closer to nature’s rhythms.
We’re especially missing out on red and near-infrared light. Yet they’re essential for cellular energy, hormone production, and nervous system regulation. Most people today suffer from “light deficiency.” The consequences? Poor sleep, mood swings, low energy, slower recovery — and, over time, a higher risk of depressive symptoms.
Our bodies need light to function — just like oxygen or water. Red light therapy is not a replacement for sunlight but a powerful addition. With a tool like the Luminous Essential from Luminouslabs, we can bring these wavelengths back into our daily lives — whether in the morning for activation or in the evening for winding down.
My Personal Opinion on Red and Near-Infrared Light
I’ve been using red and near-infrared light daily for over four years. In the morning, it helps me wake up and focus; in the evening, it supports my recovery. I don’t spend any extra time on it — I use red light while brushing my teeth and during a short breathing or meditation session in the morning — all in under ten minutes. What I notice? My rhythm has become more stable. I wake up faster and switch to relaxation mode more easily in the evening. That’s biohacking tech made for everyday life!
Micronutrients: Your nervous system needs more than just rest
Our neurotransmitters — the chemical messengers responsible for mood, focus, and sleep — need vitamins, minerals, and amino acids. No B vitamins, no focus. No magnesium, no relaxation. No zinc, no recovery. Our body needs the right building blocks to function properly. Ideally, we get most of these from food. But is that still realistic today?
How many veggie portions would you need today to cover your micronutrient needs?
The WHO recommends at least 400 g of fruits and vegetables daily — about five servings — excluding starchy foods like potatoes. Most people don’t meet that goal — especially when you factor in nutrient-depleted soils, long transport routes, and extended shelf life in supermarkets. That’s why targeted micronutrient intake isn’t a luxury — it’s a daily necessity. BIOGENA ONE delivers high-quality vitamins, minerals, and co-factors in optimal dosages — for a real, solid foundation.
How I cover my daily micronutrient needs as a biohacker
For me, BIOGENA ONE is the easiest way to ensure my daily base supply. I drink it first thing in the morning. It gives me a clear start to the day and the peace of mind that my body has what it needs. What matters to me: that BIOGENA ONE contains exactly what the label says — no guessing games. I prefer it chilled straight from the fridge because it tastes fantastic. Sometimes I also add essential amino acids and creatine to further optimize my supply.
The combo: Red light and micronutrients for mental health
Mental health doesn’t come from individual “biohacks” like red light or supplements alone — it comes from routines that bring body and mind into sync. That’s the strength of combining red light and micronutrients: it sends your system the right signals at the right time. A solid morning routine sets the tone for the day. An evening routine gives the body time to slow down. Together, they prepare us for deep, restful sleep. This is how we reclaim the natural rhythm that nature intended for us.
These two tools work on different, yet complementary levels:
The Luminous Essential activates cellular energy, regulates the nervous system, and strengthens your circadian rhythm. BIOGENA ONE delivers the essential co-factors needed to kick-start these processes. Thanks to the combination, all puzzle pieces fall into place — launching a chain of positive effects.
➡️ Get the bundle: Luminous Essential + BIOGENA ONE
Your daily red light & micronutrient routine:
MORNING
- 10 minutes of red and near-infrared light on your chest/upper body (15 cm distance) to activate energy and gently wake the nervous system — e.g., while brushing your teeth
- 2–3 minutes of red light on your face (5 cm distance) — for more cellular energy and a fresh glow
- drink a large glass of cold water with BIOGENA ONE to hydrate, nourish, and focus
EVENING
- Only near-infrared light (no visible red light to avoid disrupting your inner clock) — 7 minutes at 3 cm distance, e.g., while brushing teeth, meditating, or pausing for reflection
This simulates the natural course of sunlight and helps stabilize your circadian rhythm. And that rhythm is the basis for true regeneration — and thus for mental health.
Studies show that quality sleep may have measurable positive effects on mental well-being [5]: less depressive mood, fewer racing thoughts, and more stable stress levels. Those who sleep less than six hours regularly may have a significantly higher risk of mental health issues.
Once again: mental health starts with a stable rhythm of activity and rest — supported by clear routines, natural signals, and proper nourishment.
My conclusion on mental health through red light and micronutrients
Mental health doesn’t just happen — and unfortunately, you can’t simply think or meditate your way into it. It requires a mix of positive mental and physical routines that respect our natural inner rhythm — as designed by nature. When light, nutrients, and recovery work together, we experience more positivity, better sleep, and real balance in daily life. And this isn’t a quick fix — it’s a lifestyle. A lifestyle that respects body and mind for what they are: a true miracle, already equipped with everything we need. If you’re ready to upgrade your lifestyle, the Luminous Essential + BIOGENA ONE bundle is the perfect starting point.
➡️ Get the bundle: Luminous Essential + BIOGENA ONE
Sources:
[1] https://pmc.ncbi.nlm.nih.gov/articles/PMC3499892/
[2] https://pmc.ncbi.nlm.nih.gov/articles/PMC4355185/
[3] https://e-acnm.org/journal/view.php?number=304
[4] https://pmc.ncbi.nlm.nih.gov/articles/PMC7360446/
[5] https://pmc.ncbi.nlm.nih.gov/articles/PMC8651630/
